WRAL Healthy Holiday Eating Recipes

Roasted Brussels sprouts with pancetta & White asparagus
Brussel Sprouts & Asparagus with Bacon

121613_sprouts

Ingredients:
1 pound Brussels sprouts
1 pound (white) asparagus
1 ½ TB olive oil
2 slices bacon, diced
½ tsp salt
¼ tsp freshly ground, black pepper
Additional salt and pepper to taste

Directions:

  • Preheat oven to 400°F. Trim the ends of the Brussels sprouts and remove any old outer leaves. Cut them in half. Cut the woody ends of asparagus, leaving only the tender stems.
  • Toss the vegetables with olive oil, salt, and pepper in a large bowl.
  • Dump them on a foil lined baking sheet, making sure to leave space between the vegetables.
  • Sprinkle the diced bacon over everything and put the baking sheet in the oven.
  • The vegetables take about 30 minutes to roast, so set your timer for 10 minute intervals (3x) to rotate and flip them and prevent anything from burning.
  • Check for seasoning and add any addition salt and pepper if needed.

Makes 6 servings

Nutrition (1/6th recipe):
Calories 96
Fat 5.2g
Saturated Fat 1g
Cholesterol 2.5mg
Sodium 252mg
Potassium 502mg
Total carbohydrates 10.3g
Dietary Fiber 4.5g
Sugars 1.7g
Protein 5.1g

Maple Roasted Sweet Potatoes with Pecans

121613_sweetpotatoesIngredients:
3 medium sweet potatoes
3 tablespoons pure maple syrup
1/2c pecan pieces
1tsp cinnamon
1/4tsp cayenne pepper (optional)
1/2tsp chili powder
1/4tsp kosher salt

Directions:

  • Preheat oven to 400°F.
  • Place foil on a large baking sheet and spray with cooking spray.
  • Chop sweet potatoes into bite size pieces about ½ inch cubes and place in large bowl.
  • Add pecans, maple syrup and spices into bowl.
  • Toss well to coat sweet potatoes and nuts.
  • Place on greased baking sheet and roast in oven for about 40-45 minutes, until the sweet potatoes are lightly golden brown on edges.
  • Serve warm.

Makes 6 servings

Nutrition (1/6th recipe):
Calories 155
Fat 7g
Saturated Fat 0.7g
Cholesterol 0mg
Sodium 70mg
Potassium 319mg
Total carbohydrates 23g
Dietary Fiber 3.2g
Sugars 14.2g
Protein 2.1g

Pumpkin Mousse

121613_pumpkimIngredients:
1 ½ cup skim milk
1 small package sugar free vanilla pudding mix
½ cup canned pumpkin puree (not pie filling)
½ tsp cinnamon
¼ tsp ginger
¼ tsp allspice or nutmeg
1 cup reduced fat whipped topping

Directions:

  • Whisk milk and pudding mix for 2 minutes then let stand for 2 minutes more.
  • Fold in pumpkin, spices, and ½ cup of the whipped topping.
  • Divide into 6 serving dishes and top with a dollop the remaining whipped topping.
  • Sprinkle with cinnamon and serve.

Makes 4 servings.

Nutrition information- per serving (1/4 of recipe):
Calories 152
Fat 2.2g
Carbohydrate 18g
Protein 4g
Sodium 208mg

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