The holiday season is here and with it comes all of that fatty delicious food we love so much. We know you’ve been trying your very best to keep that winter weight under control, but some times we can’t help it when everything smells so good!
Here are 2 equally delicious and quick recipes that will help you stay fit and not miss out of that holiday feast. Smoked trout spread and Orange-rosemary roasted chicken.
Smoked Trout Spread
Dietitian’s tip: This easy-to-prepare spread can be made up to a week in advance and kept tightly covered in the refrigerator. Serve on whole-grain crackers or thin slices of toasted baguette. Serves 12. Low fat, low sodium, healthy carb. Ingredients:
1/4 pound smoked trout fillet, skinned and broken into pieces
1/2 cup 1 percent low-fat cottage cheese
1/4 cup coarsely chopped red onion
2 teaspoons fresh lemon juice
1 teaspoon hot pepper sauce
1/2 teaspoon Worcestershire sauce
1 celery stalk, diced
In a blender or food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire sauce.
Process until smooth, stopping to scrape down the sides of the bowl as needed.
Fold in the diced celery.
Cover and refrigerate until just before serving.
Serving size: 1 tablespoon
Total fat 1 g
Saturated fat Trace
Trans fat 0 g
Monounsaturated fat 0.5 mg
Cholesterol 7 mg
Sodium 87 mg
Total carbohydrate 1 g
Dietary fiber Trace
Total sugars Trace
Added sugars 0 g
Protein 4 g
Orange-Rosemary Roasted Chicken
Dietitian’s tip: Rosemary has an appealing piney flavor. It can be used to season a variety of foods, including roasted vegetables and mushrooms, and even ripe melon. Use it with care, however. Too much can be overpowering. Serves 6. Low Sodium.
3 skinless, bone-in chicken breast halves, each 8 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 1/2 teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
1/8 teaspoon freshly ground black pepper
1/3 cup orange juice
Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.
Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper.
Place the chicken pieces in the baking dish. Pour the orange juice over the chicken.
Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.
Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.
Serving size: One piece
Total fat: 8 g
Saturated fat: 2 g
Trans fat: Trace
Monounsaturated fat: 4 g
Cholesterol: 118 mg
Sodium: 95 mg
Total carbohydrate: 2 g
Dietary fiber: Trace
Total sugars: 1 g
Added sugars: 0 g
Protein: 31 g
There you have it! Two great treats to keep your Winter Holidays yummy and healthy. This month we will continue to share great ways to stay on track to reach your goals!! With the Holidays coming up, keep in mind that nothing is better than gifting a loved one, or yourself, with fitness and health. At Live In Fitness we can give the gift of extra years of life and a more positive lifestyle! What’s more important than that? There are Limited Spaces, so book the holiday special for our fitness retreat now!
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