New Year's Foods Promise
Happy New Year Buffet
Invite friends to a buffet featuring "good luck" foods with a twist. Make it easier by preparing the beverage, salad dressing, and dough for the rolls ahead so you can enjoy the buffet with your guests. This menu with recipes to serve 12 guests is from Low-Fat Ways To Cook For The Holidays, ©1998 by Oxmoor House, Inc.
Start the New Year off right with your own menu of healthy, hearty foods to bring you good luck and vitality the whole year through! Delight your family and guests with one or more of these tasty, colorful treats, full of immune-boosting nutrients on New Year's Day.
A New Way To Repeat An Old Custom: The January Diet
(Ed. Note: My holiday gift to you from my favorite M.J. Smith cookbook, a perfect blend of good health for your heart AND soul).
Make a checklist for yourself like the one below so you can appreciate all that's going right with your eating plan for 2006!
Source: Daily Bread, Reflections and Recipes for Quick and Healthy Eating, A Daybook ©1997 by M.J. Smith, RD.
New Years is the time when people around the world hope for good
luck and prosperity. Those dreams and aspirations have inspired many food traditions.
Whether you start your New Year with the Happy New Year Buffet Menu, or put together your own with selections from More Good Luck Recipes, be sure to appreciate every moment of 2004!
1 cup dried black-eyed peas
Rinse the peas and place
them in a deep saucepan with 2-1/2 cups cold water. Bring to a boil, then reduce heat to a
simmer. Cook until the peas are almost soft, 45 to 60 minutes.
Sodium Alert! Sorry, sodium
content in this recipe not suitable for those on low-salt meal plans.
1 (48-ounce) bottle cranberry-apple juice
Combine first 3 ingredients in a large pitcher; stir well. Chill thoroughly. Stir in well chilled mineral water just before serving. Makes 12 (1-cup) Servings.
Per (1-cup) Serving: 93 Cal; 00 g Total Fat; 24 g Carb; 00 mg Cholesterol; 19 mg Sodium. Exchanges: 1-1/2 Fruit.
4 (3/4-pound each) pork tenderloins
Trim fat from pork; sprinkle pork with salt and pepper. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add 2 tenderloins; cook 10 minutes or until browned, turning occasionally. Remove from skillet and keep warm. Repeat procedure with remaining pork.
Place pork on a rack in a roasting pan coated with cooking spray. Combine vinegar and next 3 ingredients, stirring well; brush over pork. Insert a meat thermometer into thickest part of pork, if desired.
Bake at 400°F for 25 to 30 minutes or until meat thermometer registers 160°F, basting often with vinegar mixture. Let stand 10 minutes; cut into thin slices. Transfer to a serving platter; garnish with fresh rosemary sprigs, if desired. Yield: 12 Servings.
Per Serving: 160 Cal; 5 g Total Fat (2 g
Sat Fat); 5 g Carb;
3-3/4 cups frozen black-eyed peas
Combine black-eyed peas and water in a saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Drain; set aside.
Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion and green pepper; sauté until crisp-tender. Add peas, tomato, and next 6 ingredients. Bring to a boil; reduce heat, and simmer 20 minutes or until peas are tender, stirring occasionally. Transfer to a serving dish; sprinkle with parsley. Serve with a slotted spoon. Yield: 12 (3/4-cup) Servings.
Per (3/4-cup) Serving: 99 Cal; <1 g Total Fat; 19 g Carb; 00 mg Cholesterol; 83 mg Sodium; 5 g Protein. Exchanges: 1 Starch; 1 Very Lean Meat.
1 pound fresh spinach, washed and trimmed
Combine first 5 ingredients; toss gently. To serve, arrange spinach mixture evenly on 12 individual salad plates; top each salad with 1-1/2 Tablespoons Yogurt-Poppy Seed Dressing. Yield: 12 Servings.
YOGURT-POPPY SEED DRESSING
1/2 cup plain nonfat yogurt
Combine all ingredients in a small bowl; stir well. Cover and chill thoroughly. Yield: 1 Cup.
Per (Salad & Dressing) Serving: 86 Cal; <1 g Total Fat; 19 g Carb; 00 mg Cholesterol; 129 mg Sodium; 3 g Protein. Exchanges: 1/2 Fruit; 1 Veg.
1 package active dry yeast
Combine first 3 ingredients in a large bowl; let stand 5 minutes. Add whole wheat flour and next 6 ingredients; beat at medium speed of an electric mixer until well blended. Stir in enough of 1-1/4 cups bread flour to make a soft dough.
Sprinkle 1 Tablespoon bread flour over work surface. Turn dough out onto floured surface; knead until smooth and elastic (8 to 10 minutes). Place dough in a bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in bulk.
Sprinkle 1 Tablespoon bread flour over work surface. Punch dough down; divide in half. Roll 1 portion of dough into a 12-inch circle; coat top of dough with cooking spray. Cut circle into 12 wedges. Roll up wedges, beginning at wide end; seal points. Place rolls, point sides down, 2 inches apart on baking sheets coated with cooking spray. Curve rolls into crescents. Repeat procedure. Cover with plastic wrap, and chill 2 to 24 hours.
Combine egg white and 1 teaspoon water; stir. Uncover dough; brush egg white mixture over rolls. Bake at 375°F for 10 to 12 minutes. Yield: 2 Dozen Rolls.
Per Roll: 85 Cal; 3 g Total Fat (<1 g Sat Fat); 13 g Carb; 00 mg Cholesterol; 61 mg Sodium; 3 g Protein. Exchanges: 1 Starch; 1/2 Fat.
2/3 cup graham cracker crumbs
Combine first 4 ingredients; toss with a fork until blended. Press crumb mixture into bottom of an 8-inch springform pan coated with cooking spray. Bake at 400°F for 8 minutes. Cool on a wire rack.
Combine cheeses, cornstarch, and salt in a large bowl; beat at high speed of an electric mixer until smooth. Gradually add maple syrup, beating well. Add egg whites; beat just until well blended.
Pour half of cheese mixture into prepared crust, and sprinkle with chopped pecans. Top with remaining cheese mixture. Bake at 525°F for 7 minutes. Reduce oven temperature to 200°F (do not remove pan from oven); bake 45 minutes or until almost set.
Remove cheesecake from oven; cool to room temperature. Cover and chill at least 8 hours. Garnish with pecan half and mint sprig, if desired. Yield: 12 Servings.
Sodium Alert! Sorry, sodium content in this recipe not suitable for those on low-salt meal plans.
Per Serving: 282 Cal; 12 g Total Fat (6 g Sat Fat); 33 g Carb; 35 mg Cholesterol; 489 mg Sodium; 11 g Protein. Exchanges: 2 Starch; 2 Fat.
In this Italian-inspired recipe, lentils, fresh vegetables and some olive oil are cooked with pasta to make a satisfying, nutritious soup that will warm any January day.
Recipe from the AICR.
1 Tbsp extra virgin olive oil
In a small Dutch oven or 3-quart
saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and
cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the
lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil,
reduce heat and simmer for 30 minutes, uncovered.
At this point, the stew (or soup) can be
served, or stored in the refrigerator or freezer. Makes 8 servings if served as a
stew, more if thinned to a soup.
2 tablespoons olive oil
Remove bay leaves and parsley-thyme sprigs and discard. Add pasta, heat through and serve. Makes 8-10 Servings.
Per (1-cup) Serving: 196 Cal; 4 g Total
Fat (1 g Sat Fat); 32 g Carb; 00 mg Cholesterol; 60 mg Sodium; 10 g Protein; 10 g Dietary
Fiber. Exchanges: 2 Starch; 1 Very Lean Meat; 1 Fat.
1/4 cup finely chopped green cabbage
*Available wherever Chinese foods are sold
**Wonton wrappers do not include salt. (Leftover wrappers can be frozen if wrapped tightly and used later)
Blanch the cabbage for 1 minute in boiling water and drain in a strainer. While the cabbage is draining, put the pork in a bowl with the other ingredients (except for the dipping sauce and wrappers) and mix well. Squeeze the cabbage dry and add to the pork mixture. Place a scant tablespoon of the mixture in the center of a wrapper. Wet the edges of the wrapper with water and fold in half. Starting at one end, pinch the curved edge together making 4 or 5 pleats. Cover with a damp cloth while making the remaining potstickers.
Heat a wide nonstick fry pan on medium-high heat and add a scant tablespoon of oil. Put the potstickers in pleated edge up, not touching one another. Cook for about 2 to 3 minutes or until the bottoms are golden brown. Drain the excess oil, turn the heat down to medium-low, and add 1/3 cup of water. Cover and steam for about 5 minutes or until all the liquid has evaporated. If you have more potstickers to cook and steam, keep the steamed ones warm in a 200°F oven while repeating the process. Serve 2 potstickers with about 1 tablespoon of Dipping Sauce as an appetizer. Makes approximately 20 Dumplings (10 Servings).
Note: Potstickers can be made in advance. After pleating the potstickers, place them in the freezer flat on a tray, not touching. When frozen, they can be transferred to airtight bags. The day before you are ready to cook, take them out of the freezer and place them flat on a tray. Cover and defrost in the refrigerator overnight. Cook as described above.
Sodium Alert! This recipe is not recommended for low-sodium meal plans.
Per (2 Potsticker) Serving: 123 Cal; 6 g Total Fat (1 g Sat Fat); 11 g Carb; 9 mg Cholesterol; 615 mg Sodium; 5 g Protein. Exchanges: 1 Starch; 1 Fat.
POTSTICKER DIPPING SAUCE
1 cup low-sodium soy sauce
Bring all ingredients to a boil, except for the green onion. Turn off the heat and allow the mixture to cool down. Add the slices of green onion. Serve cold with potstickers. Yield: Approximately 2 Cups Sauce.
Sodium Alert! This recipe is not recommended for those on low-sodium meal plans.
Per (1 Tbsp) Serving: 8 Cal; 00 g Total Fat; 1 g Carb; 00 mg Cholesterol; 400 mg Sodium; 1 g Protein. Exchanges: FREE Food.
1 package (8-ounces) reduced-fat cream
In a small bowl, combine the cream cheese and blue cheese; mix well. Add the grapes and mix gently to coat.
Place the chopped pecans in a shallow dish and roll the cheese-coated grapes in the pecans until completely coated.
Place the grapes on a platter. Cover, and chill for at least 2 hours before servings. Makes 12 Servings.
Per (3-grape) Serving: 188 Cal; 16 g Total Fat (4 g Sat Fat); 7 g Carb; 20 mg Cholesterol; 212 mg Sodium; 5 g Protein; 2 g Dietary Fiber; 3 g Sugars. Exchanges: 1/2 Carb (Fruit); 1 High-Fat Meat; 3 Fat.
4 tsp butter
Preheat oven to 325°F. Spray a loaf pan with a nonstick spray.
Cream the butter and sugar until light and fluffy. Add the egg substitute, 1/2 cup at a time, beating after each addition. Fold in the vanilla and almond extracts, yogurt, flour, and almonds.
Spoon the mixture into the prepared loaf pan and bake for 1 hour. Makes 10 Servings.
Optional: To liven the cake up a bit, try this: After baking, poke holes in the top and drizzle Frangelico liqueur over the cake. The Hazelnut flavor is a lovely complement.
Per Serving: 299 Cal; 8 g Total Fat (2 g
Sat Fat); 50 g Carb; 6 mg Cholesterol; 82 mg Sodium; 74 mg Calcium;
4 cups (about 1 pound) seedless white or
Wash and drain grapes; transfer to a large bowl after thoroughly drained.
Combine sour cream and brown sugar in a small bowl. Add this mixture to the washed and drained grapes, being careful not to crush the grapes. Refrigerate at least 2 hours or overnight before serving.
Spoon into sherbet glasses and serve with light sugar cookies, if desired. Makes 5 (3 ounce) Servings.
Per Serving: 180 Cal; 6 g Total Fat (3 g Sat Fat); 31 Carb; 18 mg Cholesterol; 33 mg Sodium; 13 g Sugars; 2 g Protein; 1 g Fiber. Exchanges: 2 Fruit; 1 Fat.
1-1/2 cups dry black-eyed peas
Rinse peas then soak overnight in about 4 cups of water.
Drain peas, then place in a pot with 4 cups fresh water, cumin, red pepper flakes, and half the garlic. Cover and simmer until very tender, about 45 minutes.
Heat oil in a large skillet or pot. Add onion and remaining garlic. Cook until soft, about 3 minutes. Stir in cooked peas with their liquid. Use a potato masher to mash peas, leaving some chunks. Cook, uncovered, over medium heat, stirring often until most of the liquid has evaporated. Add salt. Makes 4 Servings.
Per (1-cup) Serving: 256 Cal; 4 g Total Fat; 22 g Carb; 278 mg Sodium; 16 g Protein; 8 g Fiber. Exchanges: 1-1/2 Starch; 2 Very Lean Meat; 1 Fat.
WITH LEEKS AND MUSHROOMS
2 (14.5-ounce) cans fat-free, less-sodium
Bring broth to a simmer in a medium saucepan. (Do NOT boil). Keep warm over low heat.
Heat oil in a large saucepan over medium heat. Add leeks and mushrooms; sauté 5 minutes or until leeks are soft. Add rice; cook 1 minute, stirring constantly. Stir in wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add sage and warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed (about 24 minutes total). Stir in cheese and pepper. Yield: 6 Servings.
Sodium Alert! This recipe is not recommended for those on low-sodium meal plans.
Per (2/3-cup) Serving: 195 Cal; 3 g Total Fat (1 g Sat Fat); 35 g Carb; 2 mg Cholesterol; 438 mg Sodium; 71 mg Calcium; 7 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Veg; 1/2 Fat. Points: 4.
2 tsp olive oil
Heat oil in a 3-quart saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add broth; bring to a boil. Add barley; cover, reduce heat, and simmer 15 minutes. Add almonds and remaining ingredients; stir well. Cover and let stand 5 minutes. Yield: 6 Servings.
Per (1/2-cup) Serving: 174 Cal; 4 g Total Fat (<1/2 g Sat Fat); 32 g Carb; 00 mg Cholesterol; 309 mg Sodium; 24 mg Calcium; 5 g Protein; 6 g Fiber. Exchanges: 2 Starch; 1 Fat. Points: 3.
For the salad:
1 (15-ounce) can black-eyed peas, drained*
*The recipe calls for canned black-eyed peas,
but you can also
For the vinaigrette:
Combine all salad ingredients in a mixing bowl.
Mix together the vinaigrette ingredients and pour over salad. Toss gently. Chill 1 to 2 hours before serving, if time permits. Makes 5 Servings.
Per (1-cup) Serving: 170 Cal; 4 g Total Fat; 30 g Carb; 120 mg Sodium; 4 g Protein; 6 g Fiber. Exchanges: 2 Starch; 1/2 Lean Meat; 1 Fat.