For many students, the college years present enough of a problem for trying to stay fit and healthy. The infamous freshman 15 might be enough to scare some students away from enjoying the food this holiday season – the last thing they’ll want is to gorge themselves on fat-filled holiday meals.
Thankfully, health-conscious individuals don’t have to sacrifice taste for nutrition. Try these low-fat or vegetarian recipes this holiday season.
Turkey meatloaf with sun-dried tomatoes
Taken from www.foodfit.com”
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
2 teaspoons chopped garlic
1 teaspoon dried oregano
1/2 cup sun-dried tomatoes, rehydrated
1 1/2 pounds ground turkey
1 cup bread
1 egg
1/2 cup chopped parsley
1/4 cup skim milk
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
Directions:
1. Preheat the oven to 425°F.
2. Heat the olive oil over medium heat in a skillet. Add the onion and cook for 5 minutes. Add the garlic and oregano and cook 2 minutes more and set aside to cool.
3. Drain the tomatoes and finely chop them.
4. Combine the tomatoes, turkey, breadcrumbs, egg, parsley, skim milk, salt, pepper and the cooled onion mixture. Thoroughly mix together.
5. Divide the mixture into 4 equal portions. Pack each portion into a 1 1/2-cup baking dishes, such as a soufflé dish or a ramekin. Sprinkle the tops with cheese and bake for 30 minutes. Let stand for 5 minutes before serving.
Serving size:
1 mini loaf
Number of servings:
4
Nutrition information:
Per serving
Calories 281 Carbohydrates 20 grams
Fat 6 grams Fiber 2 grams
Protein 35 grams Saturated fat 2 grams
Sodium 565 milligrams
Sweet potato and pumpkin lasagna with black olive butter
Taken from www.cooking.com
Ingredients:
3 tablespoons extra virgin olive oil
6 medium sweet potatoes, washed
1 small butternut squash, halved, seeded
1 small sugar pumpkin, halved, seeded
1/2 cup pitted kalamata olives
1/2 teaspoon minced fresh rosemary leaves
6 tablespoons unsalted butter, room temperature
Twelve 6-inch-square fresh lasagna noodles, or 12 extra-wide dry lasagna noodles
Freshly grated Parmigiano-Reggiano cheese
Directions:
1. Preheat oven to 425 degrees.
2. Lightly coat 2-quart soufflé dish with olive oil. Cover 2 large baking sheets with foil. Lay potatoes on 1 foil-lined baking sheet. Lay pumpkin and squash cut-side down on second foil-lined baking sheet. Roast until potatoes, squash and pumpkin are tender, about 40 minutes. Cool slightly.
3. Peel potatoes, squash and pumpkin. Working in batches, transfer potatoes, squash and pumpkin to food processor and puree until smooth. Transfer mixture to bowl; stir to blend. Season to taste with salt. Transfer puree to prepared dish; smooth top. Bake until vegetable puree is completely heated through, about 15 minutes.
4. Meanwhile, puree olives and 3 tablespoons olive oil in clean food processor. Mix in rosemary. Transfer olive puree to large bowl. Mix in melted butter. Set aside.
5. Drop lasagna noodles into large pot of boiling salted water and cook until al dente. Drain. Toss lasagna noodles with olive puree.
6. Spoon mounds of pureed vegetables onto 6 individual heated plates. Drape 2 lasagna noodles over each serving. Garnish with cheese and serve immediately.
Number of servings:
6
Nutrition information:
Per serving
Calories 566 Fat total 24 grams
Carbohydrates 84 grams Sodium 141 milligrams
Total cholesterol 31 milligrams Protein 10 grams
Fiber 9 grams % calories from fat 38%
