Believe it or not, you can find taste in a can
For many of us, a successful holiday season means surviving dinner with the relatives and fending off those extra pounds that always show up at the end of the year by denying ourselves a delicious bite of pecan pie or double-chocolate fudge. We all know the hectic pace and high expectations of a family gathering can lead to unhealthy choices - often buried in calories and guilt.
CHICKEN BREASTS WITH DRIED CRANBERRY ORANGE SAUCE
A twist on the traditional turkey, these holiday chicken breasts with dried cranberry orange sauce can serve as the foundation for a large holiday meal or a seasonal entr & eacute;e on a cool fall evening. Serve with cut green beans or asparagus spears. Consider a fruit salad for dessert to complete a healthful, half a plate meal.
1cup dried cranberries
1cup orange juice
2tablespoons butter, divided
4(6 ounce) skinless, boneless chicken breast halves, lightly pounded to same thickness
1clove garlic, crushed
1scallion chopped, divided
1navel orange, zested and fruit segmented
1/2cup College Inn & reg; Light & amp; Fat Free Chicken Broth
1teaspoon brown sugar
Freshly ground pepper
Soak cranberries in orange juice for 20 minutes. Drain and set aside, reserving the orange juice for the sauce.
Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add chicken and cook about 4 minutes, or until lightly browned on both sides, turning once. Remove chicken from skillet.
Add garlic and white part of scallion to skillet, and cook about 1 minute. Add the orange zest, reserved orange juice and broth. Return chicken to skillet and bring to boil. Reduce heat to medium-low. Cover and simmer about 12 minutes, or until chicken is no longer pink in center. Transfer chicken to serving platter.
Add brown sugar to sauce in same skillet over high heat. Bring to boil and cook about 3 minutes, or until the liquid has been reduced by one-half, stirring frequently. Remove skillet from heat and whisk in remaining 1 tablespoon butter. Stir in cranberries and season with salt and freshly ground pepper to taste. Top chicken with sauce, and garnish with green scallions and orange segments.
Per serving: calories 320; fat 9 g; saturated fat 5 g; sodium 160 mg; cholesterol 90 mg; carbohydrate 34 g; fiber 3 g; protein 27 g.
GLAZED PINEAPPLE YAMS
Every holiday meal needs lots of convenient, yet tasty sides to make entertaining easier. These glazed pineapple yams are a nutritious turn on a classic accompaniment to turkey, ham or chicken.
1can (151/4 ounces or 20 ounces) pineapple chunks in its own juice
11/2pounds sweet potatoes or yams, peeled and cut into chunks
1/3cup seedless raisins or dried cranberries
1/4cup firmly packed brown sugar
3tablespoons butter or margarine, melted
1teaspoon ground cinnamon
Drain pineapple, reserving 1/4 cup juice.
Combine reserved juice, sweet potatoes, raisins, sugar, butter and cinnamon in greased 9-inch square or 2-quart shallow baking dish.
Cover; bake at 375 degrees, 35 minutes or until potatoes are tender. Stir in pineapple; bake, uncovered, 5 minutes.
Per serving: calories 210; fat 6 g; saturated fat 1 g; sodium 100 mg; cholesterol 0mg; carbohydrate 39 g; fiber 3 g; protein 1 g.
XSource: Del Monte.