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Dietitians Dish – November 18, 2024
Lighten up Holiday Menus
Without eliminating classics from your holiday feast, consider how you could lighten up their ingredients or add a nutrient boost.
Candied yams or sweet potatoes
Use half the butter and skip the marshmallows.
Instead, add chunks of fruit or fruit puree for sweetness.
Vegetables
Roast with olive oil plus lots of herbs and seasonings, in place of butter.
Mashed potatoes
Replace butter and salt with Greek yogurt and parmesan cheese. Use reduced fat or fat-free milk in place of whole or heavy cream.
Stuffing
Replace a portion of bread cubes with chopped onions or vegetables.
Classic Whole-Grain Stuffing
Ingredients:
- 12 slices whole-grain seeded bread, cut into 1-inch cubes
- 1 Tbsp. olive oil
- 2 cups chopped onions
- 1 cup chopped celery
- 1 cup diced carrots
- 1 cup chopped mushrooms
- 2 tsps. dried rosemary leaves
- 2 tsps. dried thyme leaves
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
- 2 cups reduced sodium chicken broth
- 4 Tbsps. plant butter, melted
Directions:
- Preheat oven to 350°; spray 13 x 9-inch baking dish with cooking spray. Spread bread on large, rimmed baking pan; bake 30 minutes or until lightly toasted, stirring once halfway through. Cool 15 minutes; transfer to large bowl.
- In large skillet, heat oil over medium-high heat. Add onions, celery, carrots and mushrooms; cook 5 minutes or until starting to brown, stirring occasionally. Reduce heat to medium; cook 5 minutes or until tender, stirring occasionally. Stir in rosemary, thyme, salt and pepper; cook 30 seconds. Transfer onion mixture to bowl with bread.
- Add broth and butter to bowl; toss gently until moistened and combined. Transfer stuffing to prepared dish; cover with aluminum foil and bake 30 minutes. Uncover; bake 20 minutes or until top is lightly browned. Makes about 7 cups.
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Dietitians Dish – November 11, 2024
Tis’ the Season for Winter Squash
Pumpkins get all the attention this time of year, but winter squashes like butternut, acorn and spaghetti squash offer major value.
They’re low in cost and high in nutrients. Plus, one large squash can provide multiple meals. Cube and roast for salads, purée for soups, or stuff and bake for a main course. Purée extra for a simple addition to a variety of dishes.
Selection & Storage
1. Press firmly to test the firmness of the rind. They should be heavy for size and hard.
2. Look for squash with a portion of the stem still attached.
3. Store whole squash in a dry, cool (50º F to 60º F) place for several months.
4. Once sliced, wrap pieces in plastic wrap and refrigerate for up to 5 days.
5. Freeze cooked squash for up to one year.
How To Purée Squash
Slice the squash in half, then scoop out seeds and strings. Place the squash, cut-side down, on a foil-lined baking sheet. Pour 1/4 inch of water into the pan, cover with foil and bake in the oven at 400ºF for 40 minutes or until tender. Scoop the flesh from the rind and transfer it into a food processor; purée for 1 minute or until smooth, scraping down the bowl occasionally.
Healthy Butternut Squash Lasagna
Ingredients:
- 2 cups butternut squash purée
- Black pepper, to taste
- 2 Tbsps. unsalted butter
- 3 Tbsps. all-purpose flour
- 3 cups skim milk
- 1/8 tsp. nutmeg
- 1 cup fresh basil leaves
- 2/3 lb. whole wheat lasagna noodles
- 2-1/2 cups mozzarella cheese
- 2 Tbsps. grated Romano cheese
Directions:
- Preheat oven to 375°. Season the squash purée, to taste, with black pepper. Set it aside.
- In a heavy medium saucepan, melt the butter over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Increase the heat to medium-high and bring the mixture to a boil. Reduce the heat to medium and simmer, whisking often, until the sauce thickens slightly, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and whisk to blend. Season the sauce with pepper, to taste.
- Meanwhile, boil lasagna noodles in a large pot until just al dente, drain and set aside.
- Lightly coat a 13 x 9 x 2-inch glass baking dish with nonstick cooking spray. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/4 of the squash purée over the noodles. Sprinkle with 1/2 cup mozzarella cheese. Drizzle 1/2 cup sauce over the noodles. Repeat layering 3 more times.
- Cover baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining 1/2 cup mozzarella and the Romano cheese over the lasagna. Continue baking, uncovered, until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.