This Christmas, you can indulge without damaging your diet! These low-calorie recipes will rescue your holiday, from healthy lean main courses and plenty of vegetarian side dishes.
Roasted Chicken
This recipe demonstrates that comfort food does not have to be high in calories. My roast chicken is tasty and healthful when mixed with orange and lemon juice.
Ingredients
- 1 medium fennel bulb, sliced into 1-1/2-inch pieces
- 5 large carrots, slice them into 1-1/2-inch pieces
- 1 large white onion, quarterly divided
- 1 lemon, medium
- 3 minced garlic cloves
- 1 teaspoon honey
- 1 tsp. kosher salt
- 1 teaspoon red pepper flakes, crushed
- 1 teaspoon black pepper
- 1 pound broiler/fryer chicken
- 2 cloves garlic
- 1 glass of orange juice
Directions
Preheat the oven to 350 degrees Fahrenheit. Trim the stalks and root end of the fennel bulb using a sharp knife.
Cut the bulb lengthwise into quarters and remove the core. The fennel should be cut into 1-inch wedges. Spread the fennel, carrots, and three onion quarters evenly in a shallow roasting pan.
Cut the lemon in half and squeeze the juice into a small basin, saving the lemon halves. Combine the juice with the minced garlic, honey, salt, pepper flakes, and pepper.
Place the bird, neck side down, on a work surface. Loosen the skin from the tail end of the chicken breast using your fingers. Spoon juice mixture beneath breast skin and fasten with toothpicks. Place the garlic cloves, lemon halves, and leftover onion in the cavity of the chicken. Tuck the wings under the bird and knot the drumsticks together. Place the chicken breast side up on top of the vegetables.
Pour the orange juice over the chicken. Bake the chicken for about 1 1/2 – 2 hours, or until a thermometer placed into the thickest region of the thigh registers 170°-175°. (If the chicken browns too soon, cover loosely with foil.)
Take out the roasting pan from the oven and raise the temperature to 450°. Remove the chicken from the pan and cover it with foil for 15 minutes before carving.
Put the roasting pan back into the oven and roast the veggies for another 10-15 minutes or until soft and gently browned. Take away the vegetables from the pan with a slotted spoon. If you like, skim fat from pan juices and serve with chicken and vegetables.
Nutritional Information
4 oz. cooked chicken (skin removed) and 1/2 cup veggies 292 calories, 8g fat (2g saturated fat), 98 mg cholesterol, 470 mg sodium, 20g carb (12g sugars, 4g fiber), 34g protein. Exchanges: 4 lean meat, 1 starch, 1 vegetable.
Salmon with Orange Pomegranate
A vibrant, festive salmon dish is an eye-catching addition to your holiday table—and it’s as tasty as it is attractive. Nobody will be able to guess what it is. How simple it is to cook. I pair it with roasted baby potatoes and asparagus for a show-stopping dish perfect for special occasions. Somerset, New Jersey, resident Thomas Faglon
Ingredients
- 1 thinly sliced tiny red onion
- 1 peeled salmon filet (about 2 pounds)
- 1 teaspoon of salt
- 1 thinly sliced medium navel orange
- 1 pomegranate seed cup
- 2 tbsp extra-virgin olive oil
- 1 tablespoon fresh dill, minced
Directions
Preheat the oven to 375 degrees Fahrenheit. In a 15x10x1-inch baking pan, place a 28×18-inch piece of heavy-duty foil. Arrange onion slices on foil in a single layer. Top with salmon and season with salt.
Arrange the orange slices on top. Drizzle with oil and sprinkle with pomegranate seeds. Cover with another piece of foil. Bring all of the foil edges together and crimp to seal, making a huge packet.
Bake for 25-30 minutes or until the fish begins to flake easily with a fork. When opening a packet, be cautious of releasing steam. Transfer to a serving plate and top with dill.
Nutritional Information
4 oz. of cooked salmon: 307 calories, 8g carbohydrate (6g sugars, 1g fiber), fat (3g saturated fat), 76mg cholesterol, 274mg sodium, and 26g protein. Exchanges: 4 lean meat, 1 fat, 1/2 fruit.
Roast Lamb from California
This dish is so simple to prepare and takes minimal effort. It goes nicely with any rice meal and is appropriate for almost any occasion.
Ingredients
- 1 leg of lamb (about 4 to 5 pounds)
- 2 to 3 halved garlic cloves
- 1 tsp. seasoned salt
- 1 teaspoon black pepper
- 1 tsp. dried oregano
- 2 cans (8 oz. each) sauce with tomatoes
- 1 cup of water
- 1 lemon juice
- 3–5 large fresh artichokes, quartered 3 tiny lemons, halved
- Optional: Sprigs of oregano and thyme
Directions
Make slits in the lamb and insert some garlic. Proceed to season the meat with salt, pepper, and oregano. Cook for 30 minutes at 400°F. Lower the heat to 350° and continue to roast for 1 hour.
Remove excess fat from the pan; pour tomato sauce, water, and lemon juice over the meat. Surround the meat with artichokes and, if wanted, lemons. 1 hour more, or until meat reaches desired doneness (a thermometer should register 135° for medium-rare, 140° for medium, and 145° for medium-well). Allow for 15 minutes before slicing. Garnish with fresh herbs if desired.
Nutritional Information
3-ounce grilled lamb with 1 artichoke wedge contains 152 calories, 5g fat (2g saturated fat), 68mg cholesterol, 365 mg sodium, 6g carbohydrate (1g sugars, 3g fiber), and 21g protein. 3 lean meat (diabetic exchanges).
Slow-cooked pork with Root Vegetables
There’s no need to brown the roast in this recipe because the rub gives it a rich color. The home fills with the delicious smells of apples and pork while it cooks. It’s the ideal meal on a chilly autumn day. When you’re ready to serve, use the cooking liquid as a sauce. If there is any leftover pork, it makes great pulled pork sandwiches.
Ingredients
- 3 large sweet potatoes (about 2-1/4 pounds)
- 2 turnips, medium
- 1 medium tart apple
- 1/4 cup of water
- 1 medium quartered onion
- 2 tbsp. packed brown sugar
- 2 tsp sea salt
- paprika, 1 1/2 tablespoons
- 1/2 teaspoon black pepper
- 1 boneless roast pork loin (about 3 – 4 pounds)
- 1/2 cup apple juice, unsweetened
- 2 tbsp apple cider vinegar
- 1 tsp. Worcestershire sauce
- 1 teaspoon sea salt
- 1 teaspoon mustard, yellow
- 1/4 teaspoon red pepper flakes, crushed
Directions
Cut the sweet potatoes, turnips, and apples into 3/4-inch pieces. Microwave sweet potatoes, turnips, and water, covered, on high for 8-10 minutes or until just soft. Drain and place in a 6-quart slow cooker. Combine the apple and onion. Brown sugar, salt, paprika, and pepper in a small dish; spread over meat and place in the slow cooker.
Pour the remaining ingredients over the pork. Cook for about 3 1/2 – 4 1/2 hours on low, covered, until a thermometer reads 145° and the meat is cooked.
Remove the roast from the cooker and cover it with foil. Let it stand for 15 minutes before slicing. Strain cooking liquids and serve with pork and vegetables.
Nutritional Information
3/4 cup veggie combination and 4 ounces cooked pork: 313 calories, 7g fat (2g saturated fat), 799mg sodium, 68mg cholesterol, 34g carbohydrate (17g sugars, 4g fiber), 29g protein.
Traditional Lasagna with lean meats and starches
I’m not usually one to share my secret recipes, but this one is so excellent that it might become a Christmas Eve tradition in your family!
Ingredients
- 1 pound extra-lean ground beef (95 percent lean)
- 1 package (14 oz.) links of breakfast turkey sausage, casings removed and crumbled
- 3 cans (8 oz. each) tomato sauce with no salt added
- 1 can (6 oz.) tomato puree
- 2 minced garlic cloves
- 2 tablespoons sugar
- 1-1/2 tablespoons Italian seasoning
- 1/2 teaspoon black pepper
- 9 lasagna noodles made from whole wheat
- 3 big, lightly beaten eggs
- 2 cups Cottage cheese, 2%
- 1 carton (15 oz.) Ricotta cheese (low-fat)
- 1/2 cup Parmesan cheese, grated
- 3 tbsp fresh parsley, minced
- 1 1/2 cups of shredded part-skim mozzarella cheese
- 6 provolone cheese slices
- additional fresh parsley, minced
Directions
Cook sausage and beef in a large skillet over medium heat. Make sure the meat is no longer pink; drain. Add the tomato sauce, tomato paste, garlic, sugar, Italian spice, and pepper. Bring to a boil, reduce heat, and cover and simmer for about 15 minutes. In the meantime, prepare noodles according to package directions; drain.
Combine the ricotta cheese, cottage cheese, parmesan, eggs, and parsley in a bowl. Spread 1 cup of meat sauce into a baking dish (13 x 9-inch) coated with cooking spray. Layer with 3 noodles, half of the cheese mixture, 1-1/3 cups of sauce, and 1/2 cup of mozzarella cheese. Repeat layers. Top with remaining noodles and sauce.
Bake at 350 degree for 55 – 60 minutues, oorr until buubly. Top with provolone and the rest of the mozzarella cheese. Bake uncovered for 15 – 20 minutes or until the cheese is melted. Before cutting, let stand for 15 minutes. Sprinkle with more parsley.
Nutritional Information
349 calories per piece, 14g fat (7g saturated fat), 119 mg cholesterol, 571mg sodium, 23g carbohydrate (9g sugars, 3g fiber), 30g protein.
Roast Beef from Mom
This fork-tender roast beef with flavorful gravy is a hit with everyone. Mom’s specialty is a well-seasoned roast. People are constantly curious about the mysterious components. You now have the recipe for our favorite meat meal! —New Brighton, Pennsylvania resident Linda Gaido
Ingredients
- 1 tablespoon of canola oil
- 1 beef eye round roast (about 2 1/2 pounds)
- 1 minced garlic clove
- 2 tablespoons dried basil
- 1 teaspoon salt
- 1 teaspoon crushed dried rosemary
- 1/2 teaspoon black pepper
- 1 medium sliced onion
- 1 teaspoon granules of beef bouillon
- 1 cup freshly made coffee
3/4 cup water for gravy:
- 1 tablespoon all-purpose flour
- 1/4 cup ice water
Directions
Heat up the Dutch oven on medium heat with oil; brown roast on all sides. Take out of the pan. Combine the garlic and seasonings and sprinkle over the roast.
Cook and sauté the onion in the same pan over medium heat until soft. Pour in the bouillon, coffee, and 3/4 cup of water. Bring the roast to a boil. Reduce heat to low. Cover and continue to cook until meat is tender, about 2-1/2 hours.
Remove the roast from the pan and set aside the cooking juices. Cover with foil and let sit for about 10 minutes before slicing.
Blend together the flour and cold water until smooth; mix into the cooking liquid. Bring to a boil while constantly stirring. Cook and whisk for 1-2 minutes or until thickened. Serve alongside a roast.
Nutritional Information
4 oz. cooked meat in gravy: 210 calories, 6g fat (2g saturated fat), 58 mg cholesterol, 435 mg sodium, 5g carb (1g sugar, 1g fiber), 32g protein. Exchanges: 4 lean meat, 1/2 fat.
To Conclude
Try one of our dishes for the upcoming holiday season! Enjoy!