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Healthy Recipes for the Holidays

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Green Bean Casserole

Orange-Lime Sweet Potatoes

Real Mashed Potatoes

Spiced Custard



Real Mashed Potatoes   >Back to Top<

2 pounds potatoes, peeled, quartered and cooked until tender 
1/2 cup fat-free sour cream 
1/4 cup fat-free milk, hot 
2 tablespoons margarine 
Salt and pepper to taste 

Drain potatoes and mash until smooth, then add sour cream, milk and margarine. Season with salt and pepper. 

For garlic mashed potatoes
Cook 10 peeled cloves of garlic with the potatoes. Drain and mash garlic with potatoes, then follow rest of recipe. 

Makes 8 servings. 

Per serving: 124 calories, 2.9 grams fat, 0.2 milligrams cholesterol, 
53 milligrams sodium, 3.1 grams protein, 22.2 grams carbohydrates. (1.5 
bread exchange, 0.5 fat exchange.) 


Green Bean Casserole     >Back to Top<

1 can (10-3/4-ounces) reduced-fat cream of mushroom soup 
1/2 cup fat-free sour cream 
1/4 cup fat-free milk 
1-1/4 pounds green beans, cut into 1-1/2-inch pieces and cooked until crisp-tender 
1/2 cup french-fried onions 

Mix soup, sour cream and milk in a 2-quart casserole. Stir in beans. 

Bake, uncovered, at 350F until mixture is bubble, about 45 
minutes. Sprinkle onions on top during last five minutes of baking time. 

Makes 6 servings. 

Per serving: 81 calories, 2.9 grams fat, 1.3 milligrams cholesterol, 
172 milligrams sodium, 3 grams protein, 11.6 grams carbohydrate. (2 
vegetable exchanges, 0.5 fat exchange.) 


Orange-Lime Sweet Potatoes     >Back to Top<

Butter-flavored vegetable cooking spray 
1 cup chopped onion 
1 teaspoon minced garlic 
1 pound sweet potatoes, cut into 1-inch pieces 
1 cup orange juice 
1/4 cup lime juice 
Salt and pepper to taste 

Spray medium skillet with cooking spray, turn heat to medium and saute onion and garlic for 3 to 4 minutes. 

Add sweet potatoes and juice to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper. 

Makes 6 servings. 

Per serving: 95 calories, 0.3 gram fat, no cholesterol, 9 milligrams 
sodium, 1.7 grams protein, 22.3 grams carbohydrates. (0.5 fruit exchange, 
1 bread exchange.) 


Spiced Custard    >Back to Top<

2 cups fat-free milk 
1/4 cup sugar 
1/8 teaspoon salt 
2 eggs, beaten 
1/2 teaspoon vanilla 
2 to 3 teaspoons pumpkin pie spice 

Whisk all the ingredients in a medium bowl until well-blended. Pour mixture into a 1-1/2-quart casserole. Place casserole in large pan on middle oven rack and add 1-inch of hot water to pan. 

Bake at 325F for about 1 hour, until knife inserted in center comes out clean. Cool on wire rack. 

Makes 4 servings. 

Per serving: 133 calories, 2.8 grams fat, 108.2 grams cholesterol, 168 
milligrams sodium, 7.4 grams protein, 19.5 grams carbohydrate. (0.5 
milk exchange, 1 bread exchange, 0.5 meat exchange.)


Pumpkin Parfait With Berries and Low-fat Whipped Topping (Diabetic)

3 cups pumpkin puree (not pumpkin-pie filling)
2 tablespoons sugar
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 cup evaporated (not condensed) skim milk
20 tablespoons (1-1/4 cups) store-bought low-fat whipped topping, divided 
2 cups fresh raspberries or other berries (or frozen berries thawed and
1 teaspoon ground cinnamon

In a medium bowl, combine pumpkin puree, sugar, nutmeg and cloves. Slowly
fold in the evaporated milk and 4 tablespoons (1/4 cup) of the whipped topping. Cover and place in refrigerator until 1 hour before serving.

Serve in 8 parfait glasses or similar dessert dishes. To assemble one
serving, layer 2 tablespoons pumpkin mixture, 1 tablespoon whipped 
topping and 1 layer of berries. Repeat so that each glass has two layers of the three components. Repeat process to fill remaining parfait glasses. 

Garnish tops with a little cinnamon. Cover and chill 1 hour

Makes 8 servings.



Pineapple Pie (sugar free)

2 cans crushed pineapple (Packed in its own juice)
2 small boxes vanilla sugar free instant pudding mix
1 large container of cool whip
2 cooked pie shells

Mix pineapple pudding and half the cool whip and pour in pie shells chill, and spread the rest of the cool whip on top of the pies. Chill until ready to eat.
Makes 2 pies.


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Happy Thanksgiving from Spike & Jamie


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