Healthy and Delicious Recipes for Christmas

1
Healthy Delicious Recipes For Christmas
2
Honey-Glazed Pork Roast

• Makes 8 servings
• Prep 25 mins
• Roast 350F1 hr 10 mins to 2 hrs
• Stand 10 mins

3

• Ingredients
• 2 - 3  teaspoons  smoked paprika or paprika
• 2  teaspoons  coarse kosher salt
• 1 3 - 5  pound  bone-in pork roast, ribs removed
  and tied back on
•  Fresh oregano sprigs
• 3  small red and/or yellow sweet peppers,
  stemmed, seeded, and quartered
• 1  small green pepper, stemmed, seeded, and
  quartered
• 1  tablespoon  olive oil
• Salt and pepper
• 1/3  cup  honey

4

• Directions
• Preheat oven to 350 degrees F. In a small bowl
  combine paprika and coarse salt.
• Place pork in a shallow roasting pan, bone side
  down. Rub paprika mixture all over pork, pressing
  in lightly. Tuck sprigs of fresh oregano under
  the kitchen string tying the roast to the bone.
  Roast, uncovered, in the preheated oven for 20 to
  25 minutes per pound (1 hour 10 minutes to 2
  hours).
• Meanwhile, place sweet pepper pieces on a baking
  sheet. Drizzle peppers with oil and sprinkle
  lightly with salt and pepper toss to coat.
  Spread peppers evenly on baking sheet. Place in
  oven with pork the last 40 to 45 minutes of
  roasting until peppers are tender and begin to
  brown. When roast reaches 155 degrees F internal
  temperature, remove to a cutting board and cover
  with foil. Let stand 10 minutes.
• While roast stands, in a small saucepan combine
  honey and lime juice. Bring to boiling, stirring
  occasionally. Boil gently, uncovered, for 2
  minutes. Remove from heat and cool slightly.
  Season with salt and pepper.
• Remove string from roast. Using tongs, turn roast
  on its side and pull bone away. Turn roast
  top-side up and slice. Serve with peppers, honey
  glaze, and fresh herbs. Makes 8 servings.

Nutrition Facts Cal. (Kcal) 282, Fat, total
(g) 14, Chol. (mg) 65, Sat. fat (g) 5, Carb. (g)
15, Monosaturated fat (g) 6, Polyunsaturated fat
(g) 2, Fiber (g) 1, Sugar (g) 13, Pro. (g) 23,
Vit. A (IU) 1215, Vit. C (mg) 48,Thiamin (mg) 1,
Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine
(Vit. B6) (mg) 1, Folate (µg) 16, Cobalamin (Vit.
B12) (µg) 1, Sodium (mg) 620, Potassium (mg) 492,
Calcium (mg) 40, Iron (mg) 1
5
Apple Leek Stuffed Pork Tenderloin

• Makes 4 servings
• Time 1 hour 10 minutes

6

• Ingredients
• 2 tablespoons extra-virgin olive oil, plus 1
  teaspoon, divided
• 1 cup chopped leek, white and light green parts
  only, rinsed
• 1 sweet apple, such as Brae burn, Honey crisp or
  Macoun, peeled and chopped
• 1 teaspoon chopped fresh thyme, plus 1 sprig,
  divided
• 3/4 teaspoon salt, divided
• 3/4 teaspoon freshly ground pepper, divided
• 1-1 1/4 pounds pork tenderloin, trimmed
• 2 cloves garlic, peeled
• 1/2 cup applejack or apple brandy

7

• Directions
• Preheat oven to 450F.
• Heat 1 tablespoon oil in a large skillet over
  medium heat. Add leek and cook, stirring, until
  beginning to soften, about 3 minutes. Add apple,
  chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon
  pepper and cook, stirring occasionally, until the
  apple is beginning to soften, about 2 minutes.
  Transfer the mixture to a bowl to cool. Rinse out
  the pan.
• To butterfly the tenderloin, lay it on a large
  cutting board. Holding the knife blade flat and
  parallel to the board, make a lengthwise cut
  through the center of the meat, stopping short of
  the opposite edge so that the tenderloin remains
  in one piece. Open as you would a book. Cover
  with plastic wrap. With a meat mallet, rolling
  pin or heavy pan, pound the pork to an even
  1/4-inch thickness.
• Spread the apple mixture in the center of the
  pork, leaving a 1-inch border all around.
  Starting at a long side, roll up the pork to
  enclose the filling. To keep the stuffing from
  falling out during roasting, fold in about 1 inch
  of the two short ends. Tie kitchen string firmly
  lengthwise around the roast to secure the two
  ends. Then tie it crosswise with string at 2-inch
  intervals. Lightly brush the roast with 1
  teaspoon oil and sprinkle with the remaining 1/4
  teaspoon salt and 1/2 teaspoon pepper.
• Heat the remaining 1 tablespoon oil in the
  skillet over medium-high heat. Reduce the heat to
  medium and brown the roast on all sides, about 4
  minutes total. Transfer the roast to a rimmed
  baking sheet (set the pan aside). Place in the
  oven and roast until an instant-read thermometer
  inserted into the thickest part registers 145F,
  about 15 minutes. Let rest on a clean cutting
  board for 5 minutes.
• Meanwhile, prepare the sauce. Crush garlic with
  the flat side of a knife. Return the pan to
  medium-high heat. Add applejack (or apple
  brandy), thyme sprig and the garlic bring to a
  boil and cook for 1 minute. Whisk cider and
  cornstarch and add to the pan. Return to a boil
  and cook, stirring occasionally, until thickened
  and reduced by just over half (to about 3/4 cup),
  8 to 10 minutes. Remove from the heat discard
  the garlic and thyme. Whisk in mustard and any
  juice from the baking sheet. Slice the pork and
  serve with the sauce.

8
Nutrition Facts 366 calories, 11 g fat ( 2 g
sat , 7 g mono ), 74 mg cholesterol, 27 g
carbohydrates, 24 g protein,1 g fiber, 561 mg
sodium, 534 mg potassium
9
Sesame Turkey

• Makes 8 servings
• Prep 20 mins
• Slow Cook 5 hrs to 6 hrs  (low) or
• 2 1/2 to 3 hours (high)

10

• Ingredients
• 3  pounds  turkey breast tenderloins
• 1/4  teaspoon  ground black pepper
• 1/8  teaspoon  cayenne pepper
• 1/4  cup  reduced-sodium chicken broth
• 1/4  cup  reduced-sodium soy sauce
• 4  teaspoons  grated fresh ginger
• 1  tablespoon  lemon juice
• 1  tablespoon  toasted sesame oil
• 2  cloves garlic, minced

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• Directions
• Place turkey in a 3 1/2- or 4-quart slow cooker.
  Sprinkle with black pepper and cayenne pepper. In
  a small bowl, combine broth, soy sauce, ginger,
  lemon juice, sesame oil, and garlic. Pour over
  turkey.
• Cover and cook on low-heat setting for 5 to 6
  hours or on high-heat setting for 2 1/2 to 3
  hours.
• Transfer turkey to a serving platter, reserving
  cooking liquid. Cover turkey and keep warm.
• For sauce, strain cooking liquid into a small
  saucepan. In a small bowl, combine cornstarch and
  the water stir into cooking liquid. Cook and
  stir over medium heat until thickened and bubbly.
  Cook and stir for 2 minutes more.
• If desired, slice turkey. Spoon sauce over
  turkey. Sprinkle with green onion and sesame
  seeds.

Nutrition Facts Cal. (kcal) 222, Fat, total
(g) 3, Chol. (mg) 112, Sat. fat (g) 1, Carb. (g)
3, Pro. (g) 42, Vit. a (iu) 49, Vit. c (mg) 2,
Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 9,
Pyridoxine (vit. b6) (mg) 1, Folate (µg) 12
Cobalamin (vit. b12) (µg) 0, Sodium (mg) 373,
Potassium (mg) 371, Calcium (mg) 30, Iron (mg) 2,
12
Roast Turkey with Potato Pan Gravy

• Makes
• 8 servings (3 ounces meat, 1/4 cup
  gravy), plus leftovers
• Active Time
• 45 minutes
• Total Time
• 2 1/2 hours plus 12-18 hours brining time

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• Ingredients
• Brine Turkey
• 4 quarts vegetable broth
• 1 cup kosher salt
• 2/3 cup agave nectar (see Tips)
• 2 medium onions, peeled and quartered
• 1 small handful fresh thyme sprigs (about 1/2
  ounce)
• 2 large sprigs fresh sage
• 1 tablespoon whole black peppercorns
• 1 gallon ice-cold water
• 1 14-pound natural or organic turkey (see Tips),
  neck, gizzards and excess fat removed
• 1 tablespoon grape seed oil or canola oil
• 1 teaspoon sea salt
• Gravy
• 2 medium Yukon Gold potatoes (about 12 ounces),
  peeled and cut into chunks

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• Directions
• To brine turkey Combine vegetable broth, kosher
  salt, agave nectar, onions, thyme, sage and
  peppercorns in a large pot. Bring to a boil, then
  reduce heat and simmer for 15 minutes. Let cool
  to room temperature. Transfer to a 16-quart pot,
  clean 5-gallon bucket or a brining bag. Add ice
  water. Submerge the turkey in the brine,
  breast-side down. Weight the turkey with a plate,
  if necessary, so it stays submerged. Refrigerate
  for 12 to 18 hours.
• To roast turkey Remove all the oven racks except
  one, set in the lowest position preheat oven to
  475F.
• Remove the turkey from the brine and rinse well
  with cold water. Thoroughly dry with a clean
  kitchen towel or paper towels. (Discard the
  brine.) Rub the turkey all over with oil and
  sprinkle with sea salt. Place on a roasting rack,
  breast-side up, in a roasting pan. Tuck the wing
  tips under the turkey and tie the legs together
  with kitchen string.
• Roast the turkey for 30 minutes, rotating the pan
  back to front halfway through. Remove from the
  oven and cover the whole turkey with a double
  layer of foil. Add 2 cups hot water to the
  roasting pan. Continue roasting, rotating the pan
  again halfway through, until an instant-read
  thermometer inserted into the thickest part of a
  thigh without touching bone registers 165F, 1 to
  1 1/2 hours more. Peek under the foil 15 to 30
  minutes before you think the turkey will be done
  if its not browning nicely, remove the foil for
  the remainder of the roasting time.
• Carefully transfer the turkey to a large, clean
  cutting board let it rest, loosely covered with
  foil, for at least 20 minutes before removing the
  string and carving.
• To prepare gravy While the turkey is roasting,
  place potatoes in a large saucepan and add water
  to cover. Bring to a boil. Reduce heat to medium,
  cover, and cook until the potatoes are very
  tender, 10 to 15 minutes. Drain.

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• 7. While the turkey is resting, skim any visible
  fat from the pan drippings. Place the roasting
  pan over medium heat. Add broth (or stock) and
  bring to a simmer, scraping up any browned bits.
  Transfer to a blender, add the potatoes and blend
  on high speed for 2 minutes. If the gravy is too
  thick, add a little broth (or stock or water) to
  thin to the desired consistency. Return the gravy
  to the pan and simmer over low heat until hot,
  about 2 minutes. Season with pepper.
• 8. Carve the turkey and serve with the gravy.

Nutrition Facts 178 calories, 5 g fat ( 1 g sat
, 1 g mono ), 67 mg cholesterol, 6 g
carbohydrates, 27 g protein, 586 mg sodium, 365
mg potassium
Tips Notes Make Ahead Tip Equipment
Container large enough to hold the turkey or
brining bag, kitchen string Tips Agave syrup or
nectar is the naturally sweet juice extracted
from the agave plant. It has a lower glycemic
index and is lower in calories than table sugar,
but is even sweeter. Use it in moderation when
substituting for table sugar. Look for it near
other sweeteners in large supermarkets and
natural foods stores. Turkey, natural or
organic For the best taste and texture, like
using a natural or organic turkeyit does not
have any added sodium solution found in most
conventional turkeys and have better taste and
texture. Turkeys labeled heritage are also
typically natural.
16
Spicy Apple-Glazed Meatballs

• Makes 12 Servings
• Serving size 4  Meatballs each
• Yield 12 Appetizer
• Servings Prep 20 Mins
• Stand 10 Mins
• Cook 12 Mins

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• Ingredients
• Spicy Meatballs
• 1  egg
• 1/4  cup  milk
• 2  slices  white or whole-wheat bread, torn
• 1  pound  85 lean ground beef
• 4  cloves  garlic, minced
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 1/4  teaspoon  cayenne pepper
• 1  tablespoon  vegetable oil
• Apple Glaze
• 1  cup  apple juice or pear nectar
• 1/4  reduced-sodium soy sauce
• 3  tablespoons  packed brown sugar

18

• Directions
• For Spicy Meatballs, in a large bowl whisk
  together egg and milk. Add bread. Let stand 10
  minutes, just until bread is softened. Add beef,
  garlic, black pepper, salt, and cayenne pepper.
  Mix thoroughly with hands or wooden spoon. Shape
  beef mixture in 48 one-inch meatballs.
• In a 12-inch skillet heat oil over medium heat.
  Cook meatballs, half at a time, about 6 minutes
  per batch, turning occasionally until brown and
  crusty on outside and no longer pink inside.
  Transfer meatballs to a covered dish cover to
  keep warm. Drain fat from skillet wipe out
  skillet.
• For Apple Glaze, in a small bowl combine apple
  juice, soy sauce, brown sugar, cornstarch,
  ginger, and cayenne pepper. In same skillet as
  meatballs were cooked, cook and stir juice
  mixture until thickened and bubbly (at full
  boil). Cook and stir 2 minutes more. Return
  meatballs to skillet to heat through and coat
  with sauce. Transfer glazed meatballs a serving
  dish. Top with green onions.

Nutrition Facts Cal. (kcal) 143, Fat, total (g)
8, Chol. (mg) 42, Sat. fat (g) 3, Carb. (g) 10,
Monosaturated fat (g) 3, Polyunsaturated fat (g)
1, Sugar (g) 6, Pro. (g) 9, Vit. A (IU) 146, Vit.
C (mg) 2, Niacin (mg) 2, Folate (µg) 16,
Cobalamin (Vit. B12) (µg) 1, Sodium (mg) 297,
Potassium (mg) 184, Calcium (mg) 40, Iron (mg) 1,
19
Burgundy Beef Stew

• Makes 6 servings
• Prep 20 mins
• Cook 5 hrs to 12 hrs  (low) or
• 5 to 6 hours (high)

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• Ingredients
• 2  pounds  boneless beef chuck pot roast
• 1/2  teaspoon  salt
• 1/4  teaspoon  ground black pepper
• 2  tablespoons  cooking oil (optional)
• 2  tablespoons  quick-cooking tapioca
• 6  medium  carrots, cut into 1-1/2-inch pieces
• 1 9  ounce package  frozen cut green beans
• 1/2 16  ounce package  frozen small whole onions
  (2 cups)
• 2  cloves  garlic, minced
• 1 14  ounce can  reduced-sodium beef broth
• 1  cup  Burgundy wine
• 4  slices  bacon, crisp-cooked, drained, and
  crumbled

• Directions
• Trim fat from meat. Cut meat into 1-inch pieces.
  Sprinkle meat with salt and pepper. If desired,
  in a large skillet cook meat, half at a time, in
  hot oil over medium heat until brown. Drain off
  fat.
• Place meat in a 3-1/2- or 4-quart slow cooker.
  Sprinkle with tapioca. Stir in carrots, green
  beans, onions, and garlic. Pour broth and
  Burgundy over meat mixture in cooker.
• Cover and cook on low-heat setting for 10 to 12
  hours or on high-heat setting for 5 to 6 hours.
  Sprinkle each serving with crumbled bacon. Makes
  6 servings.

Nutrition Facts Cal. (kcal) 317, Fat, total (g)
8, Chol. (mg) 95, Sat. fat (g) 3, Carb. (g) 16,
Monosaturated fat (g) 3, Polyunsaturated fat (g)
1, Fiber (g) 3, Sugar (g) 6, Pro. (g) 37, Vit. A
(IU) 91, Vit. C (mg) 8,Niacin (mg) 6, Folate (µg)
24, Cobalamin (Vit. B12) (µg) 4, Sodium (mg) 601,
Potassium (mg) 977, Calcium (mg) 50, Iron (mg) 5,
Lean Meat () 4,
21
Peppercorn-Crusted Beef Tenderloin

• Makes 12 Servings
• Active Time 25 Minutes
• Total Time 1 ¼ Hours

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• Ingredients
• 2 tablespoons whole green peppercorns
• 1 tablespoon whole white peppercorns
• 1 tablespoon whole black peppercorns
• 3 pounds trimmed beef tenderloin, preferably
  center-cut (see Note)
• 1 tablespoon extra-virgin olive oil
• 1 1/2 teaspoons kosher salt

• Directions
• Preheat a gas grill (with all burners lit) to
  400F or build a fire in a charcoal grill and let
  it burn down to medium heat (about 400F).
• Coarsely crack peppercorns with a small heavy
  skillet (or saucepan), in a mortar and pestle or
  in a spice grinder.
• Tie kitchen string around tenderloin in several
  places so the meat will hold its shape as it
  cooks. Rub with oil, sprinkle with salt and coat
  with the cracked peppercorns.
• If using a gas grill, turn off one burner
  (leaving 1 to 2 burners lit, depending on your
  grill). If using a charcoal grill, move the coals
  to one side. Place the tenderloin on the unheated
  side of the grill rack. Close the lid and roast
  undisturbed for 20 minutes.
• Rotate the tenderloin 180 degrees, cover and
  continue roasting until an instant-read
  thermometer inserted into the thickest part of
  the meat registers 140F (for medium-rare), 15 to
  35 minutes more. Transfer to a clean cutting
  board and let stand for 10 minutes before slicing.

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Nutrition Facts 179 calories, 8 g fat ( 3 g sat
, 4 g mono ), 67 mg cholesterol, 1 g
carbohydrates, 24 g protein, 222 mg sodium, 314
mg potassium
Tips Notes Make Ahead Tip Equipment Kitchen
string. Note You'll need 3 pounds of trimmed
tenderloin for the beef tenderloin recipe. Ask
your butcher to remove the extra fat, silver skin
and the chain (a lumpy, fat-covered piece of meat
that runs along the tenderloin). If you buy
untrimmed tenderloin, start with about 3 1/2
pounds, then use a sharp knife to trim the silver
skin, fat and chain.
24
Salmon with Red Wine-Morel Sauce

• Makes 4 servings
• Active Time 45 minutes
• Total Time 45 minutes

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• Ingredients
• 1 1/2-ounce package dried morel or porcini
  mushrooms
• 1 cup boiling water
• 2 teaspoons cornstarch
• 2 teaspoons plus 1 tablespoon extra-virgin olive
  oil, divided
• 1/3 cup finely chopped shallots
• 3/4 cup dry red wine
• 1 cup seafood stock or bottled clam juice (see
  Note)
• 1 teaspoon butter
• 1-2 teaspoons lemon juice
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 1/4 pounds wild-caught salmon fillet, skinned
  (see Tip) and cut into 4 portions

Tips Notes Make Ahead Tip Prepare through
Step 3, cover and refrigerate the sauce for up to
1 day. Reheat the sauce just before serving.
Note Bottled clam juice can be high in sodium.
We like Bar Harbor brand, which has 120 mg sodium
per 2-ounce serving. Look for it near canned fish
or in the seafood department. Tip For more
information about wild-caught salmon, visit
seafoodwatch.org. To skin a salmon fillet, place
it skin-side down and, starting at the tail end,
slip a long, sharp knife between flesh and skin,
holding the skin down with your other hand.
Gently push the blade along at a 30 angle,
without cutting through fillet or skin.
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• Directions
• Combine mushrooms and boiling water in a small
  bowl. Soak until the mushrooms are softened, 12
  to 15 minutes. Strain the soaking liquid through
  a paper towel-lined sieve into a bowl. Rinse the
  mushrooms finely chop. Stir together 1
  tablespoon of the soaking liquid and cornstarch
  in a small bowl.
• Heat 2 teaspoons oil in a large skillet over
  medium heat. Add shallots and cook, stirring,
  until softened, about 2 minutes. Add the
  mushrooms and cook for 1 minute more. Stir in
  wine and cook, stirring, until reduced to about
  1/2 cup, 2 to 3 minutes. Add the remaining
  soaking liquid and seafood stock (or clam juice)
  to the pan. Bring to a simmer and cook until the
  sauce is reduced to 1 1/2 cups, 10 to 14 minutes.
• Stir the cornstarch mixture and stir it into the
  simmering sauce. Cook, stirring, until slightly
  thickened, 1 to 2 minutes. Remove from the heat
  and stir in butter, lemon juice and 1/4 teaspoon
  each salt and pepper.
• Meanwhile, season salmon with the remaining 1/4
  teaspoon each salt and pepper. Heat the remaining
  1 tablespoon oil in a large nonstick skillet over
  medium-high heat. Add the salmon and cook until
  just cooked through, 3 to 5 minutes per side.
  Serve with the mushroom sauce.

Nutrition Facts 303 calories,13 g fat ( 3 g sat
, 7 g mono ), 69 mg cholesterol, 7 g
carbohydrates, 31 g protein, 1 g fiber, 458 mg
sodium, 713 mg potassium
27
Stuffed Chicken Thighs Braised in Tomato Sauce

• Makes
• 10 servings, 1 thigh 2/3 cup sauce each
• Active Time
• 2 hours
• Total Time
• 2 1/2 hours

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• Ingredients
• Stuffing Chicken
• 1 cup frozen (thawed) or cooked spinach, squeezed
  dry
• 1 cup fresh breadcrumbs from day-old bread,
  preferably whole-wheat (see Tip)
• 4 ounces fresh chicken livers, coarsely chopped
  (optional see Note)
• 1/2 cup freshly grated Parmesan cheese
• 1 large egg, lightly beaten 2 tablespoons chopped
  fennel fronds (optional)
• 2 tablespoons finely chopped shallots
• 1 tablespoon chopped garlic
• 2 teaspoons chopped fresh thyme
• 3/4 teaspoon freshly ground pepper, divided
• 1/2 teaspoon salt, divided
• 10 4- to 5-ounce boneless, skinless chicken
  thighs, trimmed
• 2 tablespoons extra-virgin olive oil
• Sauce

29

• Directions
• To prepare stuffing chicken Combine spinach
  and breadcrumbs in a medium bowl with chicken
  livers (if using), Parmesan, egg, fennel fronds
  (if using), 2 tablespoons shallot, 1 tablespoon
  garlic, thyme, 1/2 teaspoon pepper and 1/4
  teaspoon salt until well blended. Cover and
  refrigerate for at least 30 minutes or up to 1
  day.
• Place a chicken thigh skinned-side down on a work
  surface. Fill the thigh with 2 to 3 tablespoons
  of the stuffing, first filling the area (or
  pocket) left by the bone and placing the rest in
  the center of the thigh. Roll the thigh closed
  and secure with 2 pieces of kitchen string.
  Repeat with the remaining thighs and stuffing.
  (You may have leftover stuffing.) Season with the
  remaining 1/4 teaspoon pepper and salt.
• Heat oil in a large, heavy, high-sided skillet or
  Dutch oven over medium-high heat. Reduce heat to
  medium and add half the thighs, seam-side down.
  Cook, turning 2 or 3 times, until brown on all
  sides, 7 to 10 minutes total. Transfer to a clean
  plate and repeat with the remaining thighs.
• To prepare sauce Add onion, carrot, fennel, 1/4
  cup shallot and 2 tablespoons garlic to the pan.
  Cover and cook, stirring occasionally, until the
  vegetables are soft and beginning to brown, about
  5 minutes. Add wine and scrape up any browned
  bits bring to a boil over medium heat and
  continue to boil until the liquid is reduced by
  about half, 6 to 8 minutes. Stir in broth,
  tomatoes, basil, thyme and the chicken thighs.
  Bring to a boil over high heat reduce heat to a
  simmer and cook, uncovered and turning the thighs
  occasionally, until cooked through and tender, 35
  to 40 minutes.
• Remove the thighs with a slotted spoon tent with
  foil to keep warm. Simmer the sauce further to
  thicken it, if desired, or thin with a little
  broth or water if its too thick. Season with 1/2
  teaspoon pepper and 1/4 teaspoon salt. Serve the
  chicken with the sauce.

30
Nutrition Facts 333 calories,13 g fat ( 4 g sat
, 6 g mono ), 98 mg cholesterol, 20 g
carbohydrates, 28 g protein, 4 g fiber, 615 mg
sodium, 665 mg potassium
Tips Notes Make Ahead Tip Prepare the
stuffing (Step 1), cover and refrigerate for up
to 1 day or stuff the chicken (Step 2), cover and
refrigerate for up to 1 day. Equipment Kitchen
string Tip To make fresh breadcrumbs, trim
crusts from whole-wheat bread. Tear bread into
pieces and process in a food processor until
coarse crumbs form. One slice of bread makes
about 1/2 cup fresh crumbs. Note Look for
fresh chicken livers that have not been
previously frozen. Previously frozen livers exude
more liquid when cooking.
31
Mashed Sweet Potatoes

• Makes 4 servings
• Serving size 3/4  cup
• Prep 15 mins
• Cook 20 mins

32

• Ingredients
• 1 1/2  pounds  baking potatoes (such as russet or
  Yukon gold), peeled and quartered
• 1/2  teaspoon  salt
• 2  tablespoons  butter or margarine
• 3 - 5  tablespoons  milk
• Salt
• Black pepper
• Butter or margarine (optional)

• Directions
• In a medium saucepan cook potatoes and the 1/2
  teaspoon salt, covered, in enough boiling water
  to cover for 20 to 25 minutes or until tender
  drain. Mash with a potato masher or beat with an
  electric mixer on low speed. Add butter. Season
  to taste with salt and black pepper. Gradually
  beat in enough milk to make mixture light and
  fluffy. If desired, serve with butter.
• Makes 4 servings.

Nutrition Facts Cal. (kcal) 157, Fat, total (g)
6, Chol. (mg) 16, Sat. fat (g) 4, Carb. (g) 23,
Monosaturated fat (g) 2, Fiber (g) 2, Sugar (g)
3, Pro. (g) 3, Vit. A (IU) 194, Vit. C (mg) 18,
Niacin (mg) 2, Folate (µg) 12, Sodium (mg) 344,
Potassium (mg) 643, Calcium (mg) 20, Iron (mg) 1,
Starch () 2, Fat () 1,
33
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