NEWS | Dec. 14, 2010

Healthy holiday recipes that won’t add pounds

By Greer Gowen HAWC dietitian

Christmas dinners plus cookies and cakes are all around you, and you don't know how you are going to keep off those stubborn pounds by the New Year. Americans on average will gain one to two pounds from Thanksgiving to Christmas. No need to fret because you can still enjoy all your favorite foods without having to worry about the extra pounds. With a little recipe substitution you will be singing "Fa, la, la, la, la" the whole season through.

Horseradish-crusted beef tenderloin (serves 8)

2 tablespoons prepared horseradish
1 tablespoon extra-virgin olive oil
1 teaspoon Dijon mustard
2 pounds trimmed beef tenderloin, preferably center-cut **ask your butcher to trim the extra fat
1 teaspoon kosher salt
2 teaspoons freshly ground pepper
Creamy Horseradish Sauce (recipe follows)

1) Preheat oven to 400°F.

2) Combine horseradish, oil and mustard in a small bowl. Rub tenderloin with salt and pepper; coat with the horseradish mixture. Tie with kitchen string in three places. Transfer to a small roasting pan.

3) Roast until a thermometer inserted into the thickest part of the tenderloin registers 140°F for medium-rare, 35 to 45 minutes. Transfer to a cutting board; let rest for five minutes. Remove the string. Slice and serve with Creamy Horseradish Sauce.

Per serving: 220 calories; 11 g fat; 76 mg cholesterol; 3 g carbohydrates; 25 g protein; 1 g fiber; 334 mg sodium; 364 mg potassium.

Creamy horseradish sauce (makes 1 ½ cups)

1 1/4 cups reduced-fat sour cream
1/3 cup prepared horseradish
1 teaspoon kosher salt
1 teaspoon freshly ground pepper

1) Combine sour cream, horseradish, salt and pepper in a medium bowl. Chill until ready to serve.

Per tablespoon: 19 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 1 g carbohydrates; 0 g protein; 0 g fiber; 62 mg sodium; 24 mg potassium.

Green and yellow beans with wild mushrooms (10 servings, ¾ cup)

1 pound green beans, trimmed
1 pound yellow wax beans, trimmed
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced 1/2 teaspoon kosher salt, divided
Freshly ground pepper, to taste

1) Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about four minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.

2) Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about one minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about five minutes. Season with 1/4 teaspoon salt and pepper.

3) Reserve one tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, one to three minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

Per serving: 75 calories; 5 g fat; 0 mg cholesterol; 8 g carbohydrates; 2 g protein; 3 g fiber; 59 mg sodium; 272 mg potassium.

Glazed chocolate-pumpkin bundt cake (16 Servings)

1 cup all-purpose, flour
3/4 cup whole-wheat pastry flour
1 cup granulated sugar
3/4 cup unsweetened cocoa powder, (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup dark brown sugar, packed
1 large egg, at room temperature
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract

Glaze & Garnish
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips, or toasted chopped nuts

1) To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

2) Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

3) Blend one cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

4) Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, one to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about two hours.

5) To glaze, garnish cake: Combine confectioners' sugar and one tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

Recipes courtesy of

Happy healthy holiday cooking!