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Making holidays healthier

New takes on traditional food favorites



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.

 

 




Published: 11/1/2017