Food for the Holidays

The holidays are full of fun and food. With a little bit of planning, you can enjoy your
favorite foods and also control diabetes. To help with this we:

 included the calorie and carbohydrate content of a few holiday favorites

 provided recipes for lower calorie versions of some favorites
 have a few new recipes which will be prepared by our chef, Roberto Brito

We would like to wish you and your family Merry Christmas,

The Maury Regional Medical Center
Food and Nutrition Department
 Calorie and Carbohydrate Content of Holiday Favorites

Food Calories Fat(gms) Carbs(gms)

1/8 of 9”Sarah Lee pumpkin pie 260 11 37
1/8 of 9”Sarah Lee pecan pie 520 24 70
½ c or 3 ½ ozs sweet potato 105 0 24
¾ c Green Giant candied sweet potatoes 240 7 41
½ c corn 90 1 14
½ c cream style corn 100 .5 24
3 ozs turkey (light meat) 140 4 0
1 oz brown and serve roll 80 2 15
 Lower Calorie Versions of Traditional Recipes
(Submitted by Britt MacArthur,
Nutrition Student, University of Tenn-Knoxville)

Sugarless Pumpkin Pie

Ingredients :

• 1 (9 inch) pie shell

• 1 egg
• 6 packets granulated artificial sweetener
• 1 teaspoon pumpkin pie spice
• 1 cup pumpkin puree
• 1 cup evaporated milk

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a medium bowl whisk together egg, sugar substitute, and pumpkin pie spice
until well blended. Add pumpkin and milk to egg mixture, and stir until smooth.
Pour mixture into pie shell.
3. Place pie on a baking sheet and bake in preheated oven for 30 minutes, or until set
in center.

Makes 8 servings
Calories: 149
Fat: 8.4 gms
Carbs: 14 gms
Green Bean Casserole

Ingredients:

10 oz Snap Beans, green, cut, frozen , thawed and well drained

1 Soup, cream of mushroom, ready to serve, low sodium, 10.75 ounce can (10 3/4 oz can)

1/4 tsp black pepper , ground

1 medium onions , thinly sliced into rings
1/4 cup chopped walnuts
2 tbsp Cheese, parmesan, shredded
1 1/2 tbsp Bread Crumbs, Italian style

Directions:

1 Preheat oven to 350 degrees F. In a large bowl, combine green beans, mushroom soup,
and pepper. Toss to mix gently.
2 Coat a 2 quart casserole dish with cooking spray. Place the green bean mixture into the
casserole. Arrange the onion rings on top of the green beans. .
3 Sprinkle the casserole with walnuts, cheese, and bread crumbs
4 Bake for about 40 to 50 minutes until bubbly and lightly browned on top.

Makes: 6 servings
Cal: 123
Carbs: 11 gms
Fat: 7.5 gms
Grandma's Stuffing

Ingredients:

80 oz sliced whole wheat bread , cubed

1/3 cup water
1/2 cup fresh chopped onion
1/2 cup fresh chopped celery
1 tbsp chopped parsley (or 1 tsp dried parsley)
1/4 tsp salt
1/4 tsp black pepper
1 1/2 cup lowfat milk
1 eggs , lightly beaten
2 medium apples , cored and chopped (or 1/4 cup raisins)

Directions:
1 Preheat oven to 350 degrees F.
2 Put bread cubes in a large bowl. Set aside.
3 Put water in medium saucepan. Add onion, celery, parsley, salt, and pepper. Cook for 5
minutes. Do not drain. Pour over bread cubes.
4 Stir in milk and egg. Gently stir in apples and/or raisins, if desired.
5 Spoon into a greased 2-quart baking dish. Bake for 1 hour.

Cal: 231
Carbs: 36.5 gms
Fat: 3.8 gms
 Stuffed Chicken with Tomato Demi Glaze
To be Prepared by Chef Roberto Brito

Ingredients for Stuffed Chicken:

3½ lb Whole Chicken
Stalks of Leeks
3 cups Fresh Chopped Spinach
¼ cup olive oil
1 tbsp Fresh Chopped Garlic
2 cups Breadcrumbs
1 tsp Fresh Chopped Thyme
1 tsp Fresh Chopped Parsley
Salt and Pepper to Taste

Ingredients for Tomato Demi Glaze:

1 tbsp Canola Oil

1 Medium Red Onion, Chopped
1 Stalk Celery, Chopped
1 Clove of Garlic, Minced
¼ cup Red Wine
½ cup Vegetable Stock
4 Large Tomatoes, Cut in Wedges
1 tbsp Parsley
1 Large Thyme Sprig
 Harricot Vert (French Green Beans)
To Be Prepared by Chef Roberto Brito

Ingredients:

1 ½ lbs Green Beans

2 tbsp Extra Virgin Olive Oil
3 tsp Fresh Shallots, Chopped
Salt and Pepper to Taste

Roasted Herb Red Bliss Potatoes

To Be Prepared by Chef Roberto Brito

Ingredients:

3 lbs Red Bliss Potatoes

¼ cup Extra Virgin Olive Oil
1 tbsp Fresh Thyme
1 tbsp Fresh Parsley
1 tbsp Fresh Chopped Garlic
Salt and Pepper to Taste