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As part of the AMA Healthier Life Steps campaign, the AMA is providing these healthful tips for use in holiday cooking:
-- Use fat-free and low-sodium broths in soups and stews. -- Replace the sour cream in dips with low-fat or nonfat sour cream or yogurt. -- Add a green vegetable to every meal, like broccoli in your omelet, spinach on your sandwich and green beans on your dinner plate. It's a great way to sneak extra vitamins into your diet.
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The holiday season also brings about more opportunities for get-togethers and parties. The following tips will help you navigate healthfully through the holidays while still enjoying time with friends and family:
-- Don't linger near the appetizers. It makes it too easy to mindlessly eat while chatting with friends. -- Limit your desserts. Take just a taste instead of a full serving. -- Drink alcohol in moderation. Not only are alcoholic beverages full of empty calories and sugar, but drinking may lower inhibitions and cause you to eat foods you otherwise wouldn't. -- Fill your plate with fruits and veggies, instead of fried foods and creamy dips. -- Take a walk. It's a great way to catch-up with family and friends while getting exercise.
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For more tips and resources on how to improve diet, get more exercise and reduce or eliminate unhealthy behaviors, visit
http://www.ama-assn.org/go/healthierlifesteps.
FABULOUS GARLIC MASHED POTATOES
Makes 4 side-dish servings
Ingredients:
2 1/2 pounds potatoes, peeled and cut into 2-inch chunks
3 garlic cloves, peeled
1 teaspoon salt
2/3 cup fat-free, low-sodium chicken broth
1/4 cup fat-free or reduced-fat sour cream
1/4 teaspoon ground black pepper
1/8 teaspoon grated nutmeg
Directions:
1. Place the potatoes and garlic in a large saucepan and add enough water to cover. Bring to a boil over high heat and add 1 teaspoon salt. Reduce the heat to medium, cover, and cook until the potatoes are tender - about 15 minutes. Drain the potatoes, return them to the pot, and place over low heat for about 1 minute until thoroughly dry. Transfer to a large bowl, or leave them in the saucepan to mash. 2. Add the broth to the potatoes and mash with a potato masher until potatoes achieve your desired consistency. Add the sour cream and continue to mash until the potatoes are light and fluffy. Season with pepper, nutmeg, and salt to taste.
PER SERVING: About 238 calories, 12 calories from fat, 1 g total fat, 0 g saturated fat, 567 mg sodium, 52 g total carbs, 3 g fiber, 5 g protein
KALE, CORN BREAD, AND CRANBERRY STUFFING
Makes 8 servings
Ingredients:
2 teaspoons unsalted butter
1 medium onion, chopped
1 large celery rib, chopped
1/3 cup fat-free, low-sodium chicken broth, add extra if dry
1 package frozen chopped kale, or ¾ pound fresh kale
2/3 cup fresh cranberries, chopped
4 cups low-fat corn bread, crumbled
1 teaspoon sage
1 teaspoon thyme
1 teaspoon savory
1/4 teaspoon salt
1/4 teaspoon pepper
Directions:
1. In a large skillet, heat the butter and cook the onion and celery until tender. Add the chicken broth and kale. Cook, covered, stirring occasionally until kale is tender - about 6 minutes for fresh kale and 3 minutes for frozen. Add the cranberries and cook, covered, for 3 minutes. Add the corn bread, sage, thyme, savory, salt and pepper. Toss to combine. 2. Transfer the stuffing to a large ovenproof dish and cover. 3. Preheat the over to 350 degrees. Bake the covered casserole 20 to 25 minutes until heated through. If stuffing seems dry during baking add a bit more chicken broth.
This recipe can also be made ahead of time and refrigerated. If baking after refrigeration, bake 40 to 50 minutes.
PER SERVING: About 107 calories, 34 calories from fat, 4 g total fat, 1 g saturated fat, 221 mg sodium, 15 g total carbs, 3 g fiber, 3 g protein
SOURCE American Medical Association
