HAVING PEOPLE OVER FOR THE HOLIDAYS
Cooking healthy doesn't mean sacrificing great taste. "Entertaining" is an old-fashioned notion. Try saying instead "I'm having people over."
When we entertain we go into a heightened mode: we think we have to have everything perfect. We might spend hours making a sauce for the meat and think we need heavy cream for the berries. When we "have people over", we forget all that and just serve what we like to eat. The chances are very good that the guests will love it too! This mindset is worth remembering as we enter the holiday season this year...
Here are a few healthy holiday "having people over" tips. Some of these you know, some you don’t; some you wish you would have done last year, but didn’t:
- Start the feasting on a healthy and filling note. Instead of calorie laden dips and fatty appetizers, have low-calorie pre-dinner munchies available during food pre and pre-dinner socializing.
- Place bowls of different colored veggies without sauces on the table first, or at the start of the buffet, or even as the first dishes are passed around the table. This will allow guests to cover a good portion of their plates with healthier choices before serving higher calorie items.
- Serve salad as a first course. Go heavy on greens, light on dressing and non-veggie add-ins like cheese, croutons, etc.
- Make the vegetable side-dishes the stars of the show, or at least the co-stars. Try new, eye-appealing and interesting veggie recipes that pack plenty of flavor without extra calories. See websites listed above for ideas.
- Avoid adding hidden calories during food preparation, such as extra butter, oil or cheese to veggies.
- Swap out some of the salt for herbs and spices. Add a few nuts or seeds for crunch and flavor.
- Be mindful of portion sizes; someone can always ask for more.
- Always have fruit as an option for dessert if not as a part of the primary dessert.
- Have plenty of water on the table and readily available. Make non-caloric beverages just as "front and center" as other beverages.
Recipe:
Green Bean Casserole Makeover
This recipe has 1/3rd the sodium and 40% of the fat of the original version with lots of fresh, delicious flavor. Can be assembled 2 days ahead of time and refrigerated. Serves 8.
6 tsp olive oil, divided
4 cups sliced onion (2 large)
1/8 tsp salt
1 1/4 lb fresh green beans, trimmed or 1-16oz pkg frozen french cut green beans
Freshly ground pepper to taste
3 cups slice mushrooms
2 Tbsp flour
1 cup reduced-sodium chicken broth
2 tbsp light sour cream
1 tsp reduced-sodium soy sauce
1/4 cup plain dry bread crumbs
Preheat oven to 400 degrees. Coat an 8 x 11 in (or 2 qt) baking dish with cooking spray.
Heat 2 tsp oil in a large skillet and add onions and salt: cook on medium, stirring often, until tender and golden, 20-25 minutes. Transfer to a bowl and pepper. Rinse and dry skillet.
If using fresh green beans steam or boil until crisp-tender, 5-7 minutes. If using frozen, cook according to package directions, about 6 minutes. Drain beans and run under cool water and set aside.
Heat 2 tsp oil in the skillet over medium heat. Add mushrooms and cook while stirring, about 5-7 minutes. Sprinkle flour over mushrooms and stir for a few seconds. Add broth and bring to a boil, stirring constantly. Simmer, stirring until thickened, about 1 minute. Remove from heat. Stir in sour cream, soy sauce and pepper. Stir in green beans.
Spread green bean-mushroom mixture in the prepared baking dish. Top with caramelized onions. Mix breadcrumbs and remaining 2 tsp oil in a small bowl; sprinkle over onions.
Bake, uncovered, until heated through and topping is golden and crisp, 25-30 minutes.
Cals:120cals/cup Sodium:160mgs/cup Fat:4 gm/cup Fiber:4 gm/cup