Looking to stay on track with your diet this year during the holidays without foregoing some of your holiday favorites? The registered nutritionists at Novant Health Heart & Vascular Institute have come up with a series of healthy dishes for your table.
Slow Cooker Lemon Garlic Turkey Breast
Makes 14 servings (serving is 4 oz.)
1 bone-in turkey breast (6-7 pounds), skin removed
1 tbsp. olive oil
¼ cup minced fresh parsley
8 minced garlic cloves
4 tsp. grated lemon peel
2 tsp. salt-free lemon pepper seasoning
3/4 tsp salt
½ cup water
Combine all ingredients except turkey, oil and water to make seasoning. Rub turkey breast with oil and seasoning. Transfer to a 6-quart slow cooker and add water. Cover and cook on low for 5-6 hours or until tender.
Sweet Potato Casserole
Makes 12 servings (serving is ½ cup)
3 pounds sweet potatoes, peeled and chopped (about 8 cups)
½ cup 1% milk
2 tbsp. unsalted butter, melted and divided
½ tsp. vanilla extract
¾ tsp. salt, divided
1 large egg, beaten
Cooking spray
1 cup old-fashioned rolled oats
2/3 cup pecans, chopped (can substitute walnuts or chopped almonds)
3 tbsp. almond meal
3 tbsp. low-sugar maple syrup, divided
1 tbsp. canola oil
Preheat oven to 375 degrees. Place potatoes in a large pot and cover with water to 1 inch above potatoes. Bring to a boil, reduce heat, and simmer 6 minutes or until potatoes are tender. Drain and return the potatoes to pot. Add milk, 1 tbsp. butter, vanilla and mash to desired consistency with hand mixer. Stir in ½ tsp. salt and egg. Spread potato mixture in the bottom of an 11 x 7 inch glass baking dish coated with cooking spray. Combine ¼ tsp. salt, oats, pecans, almond meal and 2 tbsp. syrup in a bowl. Add remaining 1 tbsp. butter and canola oil; toss to coat. Sprinkle the oat mixture over the potatoes. Bake at 375 for 18 minutes or until surface is golden brown. Remove pan from oven and drizzle with remaining 1 tbsp. maple syrup.
Green Bean Salad
Makes 5 servings
1/3 cup extra virgin olive oil
1/3 cup minced shallots
3 tbsp. plus 2 tsp. Sherry wine vinegar
2 tbsp. fresh mint, chopped
3/4 tsp. salt
1 tsp. sugar
½ tsp. black pepper
1/3 cup dried tart cherries
1 ½ pounds trimmed slender green beans (such as haricots verts)
½ cup walnuts, toasted and chopped
Whisk the first 6 ingredients and ½ tsp of pepper in a small bowl. Mix in dried cherries; set aside. Fill a large bowl with water and ice; set aside. Cook (blanch) the green beans in a large pot of boiling water until tender (3-4 minutes). Drain. Transfer to bowl with ice water; cool and drain again. Toss the green beans, walnuts and dressing in a large bowl and serve.