Healthy Recipes

December's Healthy Holiday Recipes are Healthy Egg Nog and Winter Squash Risotto

Healthy Egg Nog

Because this Egg Nog is made with Stevia, it is a healthy choice for diabetics.

Ingredients:

1 1/2 cups milk
Stevia (liquid or powdered) to taste
4 eggs, beaten well
2 tsp vanilla

Instructions:

Chill milk before making. Mix all ingredients, and whip.
Can be served over ice, or simply kept cold in the refrigerator.

Winter Squash Risotto

Sweet winter squash and earthy shiitake mushrooms are delicious together in this creamy risotto. This dish takes some attention at the stove, but is well worth it.

Ingredients:

  • 5 cups reduced-sodium chicken broth, or vegetable broth
  • 2 tablespoons extra-virgin olive oil
  • 3 medium shallots, thinly sliced
  • 3 cups butternut, hubbard, red kuri or kabocha squash, chopped, peeled, (1/2-inch pieces)
  • 2 cups shiitake mushroom caps, thinly sliced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon crumbled saffron threads, (optional)
  • 1 cup arborio rice
  • 1/2 cup dry white wine, or dry vermouth
  • 1/2 cup finely grated Parmigiano-Reggiano cheese

Instructions:


  1. Place broth in a medium saucepan; bring to a simmer over medium-high heat. Reduce the heat so the broth remains steaming, but is not simmering.

  2. Meanwhile, heat oil in a large saucepan over medium heat. Add shallots; cook, stirring, until fragrant, about 1 minute. Stir in squash and mushrooms; cook, stirring often, until the mushrooms give off their liquid, about 5 minutes. Add thyme, salt, pepper and saffron (if using); cook for 30 seconds. Add rice; stir until translucent, about 1 minute. Add wine (or vermouth) and cook, stirring, until almost absorbed by the rice, about 1 minute.

  3. Stir in 1/2 cup of the hot broth; reduce heat to a gentle simmer and cook, stirring constantly, until the liquid has been absorbed. Continue adding the broth 1/2 cup at a time, stirring after each addition until all the liquid has been absorbed, until the rice is tender and creamy, 30 to 40 minutes total. (You may have some broth left.) Remove from the heat and stir in cheese.

Makes 4 servings, about 1 1/2 cups each.

Per serving: 372 calories; 11 g fat (3 g sat, 6 g mono); 15 mg cholesterol; 54 g carbohydrates; 14 g protein; 6 g fiber; 632 mg sodium; 790 mg potassium.

Preparation time, about 1 hour.

From EatingWell for a Healthy Heart Cookbook (2008)

Posted December 2010 | Permanent Link

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