Healthy Holiday Recipes - WAFB 9 News Baton Rouge, Louisiana News, Weather, Sports

Healthy Holiday Recipes

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Southwestern Shrimp, Corn, and Sweet Potato Soup Southwestern Shrimp, Corn, and Sweet Potato Soup

Red Velvet Berry Trifle

A few mixes and boxes come together for this stupendous trifle, layering red velvet cake, heavenly pudding, berries and whipped topping.

Makes 25 servings


1 (18.25-ounce) box Red Velvet cake mix

1/4 cup canola oil

2 eggs

1 1/3 cups water

3 ounces reduced-fat cream cheese

3 cups skim milk, divided

2 (4-serving) boxes instant white chocolate or cheesecake pudding and pie filling

1/4 cup orange juice

3 cups sliced strawberries, raspberries, blueberries or combination

1 (8-ounce) container frozen nonfat whipped topping, thawed


1. Preheat oven 350°F. Coat two (9-inch) round cake pans with nonstick cooking spray.

2. In mixing bowl, combine cake mix, oil, eggs, and water, blending until well mixed. Pour batter into prepared pans and bake 20 minutes or until toothpick inserted comes out clean.

3. Meanwhile, in bowl mix together cream cheese and a little milk to blend. Add remaining milk and both boxes of pudding, mixing and following directions on box.

4. In trifle bowl or large glass bowl, layer cake, drizzle with 2 tablespoons orange juice, half the pudding, berries, and whipped topping. Repeat layers ending with whipped topping.



Glazed Pork Tenderloin

I promise it's worth buying fig preserves as you'll repeat this recipe often. The combination of sweet figs, fiery chili powder, soy sauce and tart vinegar makes an intoxicating marinade. Cook in the oven or grill — either way this is a hit.

Makes 6 (4-ounce) servings


1/3 cup fig preserves

1 tablespoon chili powder

1 teaspoon minced garlic

2 tablespoons seasoned rice vinegar

1 tablespoon low-sodium soy sauce

2 (1-pound) pork tenderloins, trimmed

Salt and pepper to taste


1. In plastic resealable bag, combine fig preserves, chili powder, garlic, vinegar, and soy sauce. Season tenderloins to taste and place in bag. Refrigerate one hour or longer, time permitted.

2. Preheat oven 350°F. Place tenderloin on baking sheet covered with foil. Cover tenderloins with some of the marinade, toss out remaining marinade.

3. Cook tenderloins, basting after 20 minutes with marinade in pan and continue cooking another 20 minutes or until thickest part of tenderloin registers 160°F.

Nutritional info per serving:

Calories 241, Calories from Fat 27%, Fat 7g, Saturated Fat 2g, Cholesterol 100mg, Sodium 143mg, Carbohydrates 10g, Dietary Fiber 1g, Total Sugars 7g, Protein 33g, Dietary Exchanges: 1/2 other carbohydrate, 4 lean meat



Wild Rice and Peppers

Jazz up rice by adding earthy wild rice, mushrooms and colorful.

Makes 8 (3/4-cup) servings


1 (6-ounce) box long-grain and wild rice mix

2 tablespoons olive oil

1 red bell pepper, cored, sliced in long, thin slices

1 green bell pepper, cored, sliced in long, thin slices

1/2 pound sliced mushrooms

1/2 cup cooked white rice

1 bunch green onions, chopped


1. Cook wild rice according to package directions; set aside.

2. In large nonstick skillet, heat oil and sauté red and green peppers, and mushrooms until tender, 5 - 7 minutes. Stir in cooked wild rice, white rice, and green onion.

Nutritional information per serving:

Calories 163, Calories from Fat 35%, Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 352mg, Carbohydrate 23g, Dietary Fiber 2g, Sugar 3g, Protein 4g, Diabetic Exchanges: 1.5 starch, 1 fat

Nutritional Nugget:

The carotenoid-rich bell pepper provides powerful protection helping reduce the risk for certain cancers and boosting the immune system.



Broccoli and Pecans with Creamy Horseradish Sauce

Basic broccoli gets a makeover with toasty pecans and a spunky horseradish sauce.

Makes 8 servings


6 cups broccoli florets

1/4 cup pecan halves salt and pepper to taste

1/4 cup light mayonnaise

3 tablespoons skim milk

1 tablespoon prepared horseradish

1/4 cup breadcrumbs

1 tablespoon grated Parmesan cheese


1. Preheat oven to 350°F.

2. In a covered microwave-safe container, microwave broccoli in 1/4 cup water for about 5 minutes, or until tender. (Or roast the broccoli on a foil lined pan in 400°F oven for 20 – 25 minutes.) Drain and transfer to a baking dish. Sprinkle with pecans. Season to taste.

3. In a small bowl, whisk together mayonnaise, milk, and horseradish. Pour over broccoli. Sprinkle with breadcrumbs and Parmesan cheese. Bake for 20–25 minutes until golden.

Nutritional information per serving:

Calories 82, Calories from fat 59%, Fat 5 g Saturated Fat 1 g, Cholesterol 3 mg, Sodium 117 mg, Carbohydrate 7 g, Dietary Fiber 2 g, Sugars 1 g, Protein 3 g, Diabetic Exchanges: 1/2 carbohydrate, 1 fat

Southwestern Shrimp, Corn, and Sweet Potato Soup

Naturally sweet yams, shrimp, corn and spicy southwestern seasonings flawlessly come together in this easy (dump and stir) satisfying soup.

Makes 12 (1-cup) servings


1 red onion, chopped

1/2 teaspoon minced garlic

2 cups diced peeled Louisiana yams, (sweet potatoes)

1 (16-ounce) bag frozen corn

1 (15-ounce) can cream-style corn

1 (10-ounce) can chopped tomatoes and green chilies

1 cup salsa

4 cups fat-free chicken broth

2 teaspoons chili powder

1 teaspoon ground cumin

1 1/2 pounds peeled medium shrimp

Salt and pepper to taste

Chopped green onions


1. In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic until tender. Add all ingredients except shrimp; bring mixture to boil.

2. Add shrimp, return to boil, reduce heat and continue cooking until shrimp are done, 7-10 minutes. Season to taste. Sprinkle with green onions, when serving.

Nutritional information per serving:

Calories 146, Calories from fat 8%, Fat 1g, Saturated Fat 0g, Cholesterol 84mg, Sodium 518mg, Carbohydrate 23g, Dietary Fiber 3g, Sugars 5g, Protein 12g, Dietary Exchanges: 1 1/2 starch, 1 1/2 very lean meat.

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