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Rose Reisman


Get "Stuffed" the Healthy Way This Holiday Season

Posted: 11/16/2013 9:41 am

Turkey is a must during the holiday season. Whether you cook your own roasted turkey or buy one precooked (please no Butterball!), there's always the issue of what type of stuffing to serve. The traditional white bread and sausage stuffing is delicious but already passé and nutritionally quite low. Let's get healthier this holiday season and try some unique stuffings using grains such as quinoa, wild and brown rice and whole wheat bread.

It's best not to stuff your turkey, but rather to serve the stuffing on the side in a baking dish. This is done to prevent bacteria from forming in the stuffing. A cooked turkey should reach about 165 F to avoid bacteria, and the stuffing may never reach that temperature when inside the cavity. Bake the stuffing uncovered for about 20 minutes at 350 F.

Wild and Brown Rice Stuffing with Dried Fruit and Pecans

Wild and brown rice have more nutrients than white rice and go well with poultry. This stuffing has great texture, flavour and appearance.

Serves 8

¾ cup wild rice
¾ cup brown rice
4 cups vegetable or chicken stock
½ cup chopped pecans, toasted
¹/³ cup chopped green onion
¹/³ cup dried cranberries
¹/³ cup dried chopped apricots
¹/³ cup chopped cilantro or parsley


1 Tbsp olive oil
1 Tbsp orange juice concentrate, thawed
1 Tbsp freshly squeezed lemon juice
2 tsp low-sodium soy sauce
2 tsp raspberry or balsamic vinegar
1 ½ tsp sesame oil
1 tsp minced fresh garlic

1. Combine the wild and brown rice with the stock in a saucepan. Bring to a boil. Reduce the heat to a simmer, cover and cook for 35 to 40 minutes, or just until the rice is tender. Drain off the excess liquid. Place the rice in a large serving bowl and set aside to cool.

2. Stir the pecans, green onion, cranberries, apricots and cilantro into the cooled rice.

3. Whisk the olive oil, juice concentrate, lemon juice, soy sauce, vinegar, sesame oil and garlic together in a small bowl. Pour the dressing over the rice mixture and toss to coat. Place in a baking dish and heat at 350 F for 20 minutes.

Nutritional Analysis per Serving

Calories 258
Protein 6.4 g
Fat 9.5 g
Saturated Fat 1.4 g
Carbohydrates 33 g
Cholesterol 1.9 mg
Sodium 107 mg
Fiber 3.5 g

Prep Time: 15 minutes

Cook Time: 35 minutes

Make Ahead:
Prepare up to a day in advance and refrigerate.

Source: The Complete Light Kitchen (Whitecap Books) By: Rose Reisman

Quinoa with Charred Corn Stuffing with Bell Pepper and Spinach

Quinoa is a super grain that is not only a complex carbohydrate but also a complete protein. It's gluten free and a low glycemic food.

Serves 6

1 cup quinoa
2 cups vegetable or chicken stock
1 ½ cups canned corn kernels, drained
1 tsp vegetable oil
1 cup diced onion
½ cup diced red bell pepper
2 tsp crushed fresh garlic
½ tsp ground cumin
1 tsp seeded minced jalapeño pepper (or 1 tsp hot chili sauce or paste)
4 cups chopped fresh spinach
1 Tbsp water
¹/³ cup chopped green onion
¹/³ cup chopped cilantro or parsley
¹/³ cup crumbled light feta cheese
2 Tbsp olive oil
2 Tbsp freshly squeezed lemon juice

1. Bring the quinoa and stock to a boil. Cover and simmer for 15 minutes, just until the stock is absorbed and the quinoa tender. Remove from the heat and place in a serving bowl.

2. Spray a small non-stick skillet with cooking oil and place over medium heat. Sauté the corn for approximately 8 minutes, just until browned, stirring constantly. Set aside.

3. Spray a medium non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the diced onion, bell pepper, garlic, cumin and jalapeño pepper and sauté until the onion begins to brown, about 5 minutes.

4. Add the spinach and water. Cook until the spinach wilts, approximately 2 minutes.

5. Remove from the heat. Stir in the green onion, cilantro, cheese, olive oil, lemon juice and sautéed corn. Add the mixture to the quinoa and mix well.

6. Add to serving dish and bake at 350 F for 20 minutes.

Nutritional Analysis per Serving

Calories 252
Protein 9 g
Fat 8 g
Saturated Fat 1.6
Carbohydrates 35
Cholesterol 3 mg
Sodium 290
Fiber 5 g

Prep Time: 15 minutes
Cook Time: 30 minutes
Make Ahead:
Prepare early in the day and refrigerate. Bring to room temperature before serving.

Source: The Complete Light Kitchen (Whitecap Books) By: Rose Reisman

Whole Wheat Bread, Vegetable and Dried Cranberry Stuffing

Whole wheat bread contains more fibre and vitamins and minerals than white bread. This is a classic stuffing with a twist.

Serves 6

2 tsp oil
1 cups diced onions
1 cup diced red bell pepper
1 tsp garlic
2 tsp chopped thyme
Salt and pepper
4 cup stale whole wheat bread cubed
1 egg
¾ cups chicken stock
1/3 cup dried cranberries
1/3 cup toasted chopped pecans
1/3 cup chopped parsley

1. Saute onions in oil for five minutes. Add bell peppers, garlic and seasoning and sauté for three minutes. Add remaining ingredients, except for parsley and mix until combined.

2. Place in baking dish cover and bake at 375 F 15 minutes, uncovered for another 15 minutes. Garnish with parsley.

Prep Time: 10 minutes

Cook Time: 13 minutes

Nutritional Analysis per Serving

Calories 220
Protein 8 g
Fat 9 g
Saturated Fat 1 g
Carbohydrates 36 g
Cholesterol 35 mg
Sodium 230 mg
Fiber 10 g


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  • <a href="http://www.livebetteramerica.com/recipes/healthified-macaroni-and-cheese/17995f54-35f8-4ff9-9de3-df254905cfae?nicam5=PARTNERSHIPS&nichn5=AOL&niseg5=TDCORE_LBA&esrc=16549">Healthified Macaroni and Cheese</a> By swapping out just a few ingredients, you can make delicious Mac and Cheese with 59 percent less fat and 24 percent fewer calories! <strong>Ingredients</strong> 2 cups uncooked regular or whole wheat elbow macaroni (8 oz) 2 cups fat-free (skim) milk 3 tablespoons Gold Medal® all-purpose flour 1 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/8 teaspoon ground red pepper (cayenne) 2 cups shredded reduced-fat sharp Cheddar cheese (8 oz) <strong>Step 1 </strong> In 3-quart saucepan, cook and drain macaroni as directed on package. Return to saucepan; cover to keep warm. <strong>Step 2 </strong> Meanwhile, heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In 2-quart saucepan, stir milk, flour, mustard, salt, black pepper and red pepper with wire whisk until smooth. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat. Stir in cheese until melted. <strong>Step 3 </strong> Add cheese sauce to cooked macaroni; mix well. Spoon into baking dish. <strong>Step 4 </strong> Bake 20 to 25 minutes or until edges are bubbly. Makes 6 servings. <a href="http://www.livebetteramerica.com/recipes/healthified-macaroni-and-cheese/17995f54-35f8-4ff9-9de3-df254905cfae?nicam5=PARTNERSHIPS&nichn5=AOL&niseg5=TDCORE_LBA&esrc=16549">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/rosemary-roasted-pork-tenderloin/5a420df0-f56a-4044-9842-ee1a45b8dfe6">Rosemary Roasted Pork Tenderloin</a> Want to try something other than turkey this season? A pork tenderloin is a great alternative. <strong>Ingredients</strong> 1 pork tenderloin (1 to 1 1/4 lb) 2 teaspoons chopped fresh rosemary leaves 1/2 teaspoon salt 1/2 teaspoon dried sage leaves, crushed 1/4 teaspoon coarse ground black pepper 1 large dark-orange sweet potato (about 1 lb), peeled, cut into 1 1/2-inch pieces 2 firm ripe small pears, unpeeled, each cut into 6 wedges 1 medium sweet onion (halved crosswise), cut into thin wedges 1 tablespoon olive oil Fresh sage leaves, if desired <strong>Step 1</strong> Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray. Place pork tenderloin in pan. In small bowl, mix rosemary, salt, sage and pepper. Rub half of seasoning mixture on pork. <strong>Step 2 </strong> In medium bowl, toss sweet potato, pears and onion with oil until coated. Sprinkle with remaining seasoning mixture; toss. Place vegetables around pork. <strong>Step 3 </strong> Bake 25 to 30 minutes, stirring vegetables and pears gently once or twice during baking, until pork has slight blush of pink in center and meat thermometer inserted in center reads 145°F, and vegetables are tender. Remove from oven; cover with foil. Let stand 3 minutes. Cut pork into 1/2-inch slices. Serve with vegetables. Garnish with fresh sage leaves. Makes four servings. <a href="http://www.livebetteramerica.com/recipes/rosemary-roasted-pork-tenderloin/5a420df0-f56a-4044-9842-ee1a45b8dfe6">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/apricot-rosemary-grilled-turkey-breast/d9083a25-8c10-4dcb-b283-7db80f6d3f69">Apricot-Rosemary Turkey Breast</a> Fruits and spices can make a world of difference in giving your turkey an extra kick. <strong>Ingredients</strong> 1 whole bone-in turkey breast (5 to 8 lb) 1/4 cup apricot preserves 2 teaspoons lemon juice 4 sprigs fresh rosemary 4 cloves garlic, sliced <strong>Step 1 </strong> Heat grill for indirect cooking as directed by manufacturer. If ribs and backbone of turkey breast are attached, cut off with sharp knife or scissors so breast will be stable on grill. Loosen skin from turkey breast. <strong>Step 2 </strong> In small bowl, mix preserves and lemon juice until blended. Spread half of preserves mixture over meat under skin. Slide rosemary and garlic under skin. <strong>Step 3 </strong> When ready to grill, place turkey skin-side-up on grill for indirect cooking. Cook 1 hour 30 minutes to 2 hours or until instant-read thermometer inserted into thickest part of breast registers 170°F. During last 15 minutes of cooking, brush remaining preserves mixture over turkey breast. Season to taste with salt, if desired. Makes 12 servings. <a href="http://www.livebetteramerica.com/recipes/apricot-rosemary-grilled-turkey-breast/d9083a25-8c10-4dcb-b283-7db80f6d3f69">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/beef-medallions-with-pear-cranberry-chutney/ce598a53-30e3-42d5-adc5-f9a85a9206c7#?st=6&term=beef%20tenderloin&ps=9&pi=9#?st=6&term=beef%20tenderloin&ps=9&pi=9">Beef Medallions With Pear-Cranberry Chutney</a> You'll be amazed how much the pears and cranberries add to this beautiful holiday recipe. <strong>Ingredients</strong> 1/2 large red onion, thinly sliced 2 cloves garlic, finely chopped 2 tablespoons dry red wine or grape juice 2 firm ripe pears, peeled and diced 1/2 cup fresh or frozen cranberries 2 tablespoons packed brown sugar 1/2 teaspoon pumpkin pie spice 4 beef tenderloin steaks, about 1 inch thick (1 pound) <strong>Step 1 </strong> Spray 12-inch skillet with cooking spray; heat over medium-high heat. Cook onion, garlic and wine in skillet about 5 minutes, stirring frequently, until onion is tender but not brown. <strong>Step 2 </strong> Stir in remaining ingredients except beef; reduce heat. Simmer uncovered about 10 minutes, stirring frequently, until cranberries burst. Place chutney in small bowl; set aside. <strong>Step 3 </strong> Cook beef in skillet over medium heat about 8 minutes for medium doneness, turning once. Serve with chutney. Makes four servings. <a href="http://www.livebetteramerica.com/recipes/beef-medallions-with-pear-cranberry-chutney/ce598a53-30e3-42d5-adc5-f9a85a9206c7#?st=6&term=beef%20tenderloin&ps=9&pi=9#?st=6&term=beef%20tenderloin&ps=9&pi=9">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/company-broccoli-three-cheese-bake/56a4c50d-4758-488e-ba48-1eb38cef1342">Company Broccoli Three Cheese Bake</a> <strong>Ingredients</strong> 1/3 cup French-fried onions (from 2.8-oz can) 2 bags (24 oz each) Green Giant® frozen broccoli & three cheese sauce 1 package (3 oz) fat-free cream cheese, cut into cubes 1/4 cup chopped red bell pepper, if desired 1/2 teaspoon red pepper sauce <strong>Step 1</strong> Heat oven to 350°F. <strong>Step 2 </strong> In 5-quart Dutch oven, mix broccoli, cream cheese, bell pepper and red pepper sauce. Cover; cook over medium-low heat about 20 minutes, stirring once halfway through cooking, until sauce chips are melted. Transfer to ungreased 2- to 3-quart casserole. <strong>Step 3 </strong> Bake uncovered 20 to 25 minutes or until vegetables are tender. Sprinkle onions around outer edge of casserole; bake 5 minutes longer. Makes 14 servings. <a href="http://www.livebetteramerica.com/recipes/company-broccoli-three-cheese-bake/56a4c50d-4758-488e-ba48-1eb38cef1342">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-creamed-corn/f58b7665-673d-45eb-90f8-5c7f27313ced">Healthified Creamed Corn</a> <strong>Ingredients</strong> 1 cup water 2 bags (12 oz each) Green Giant® Valley Fresh Steamers™ Niblets® frozen corn 1 medium red bell pepper, chopped (1 cup) 4 oz (half of 8-oz package) 1/3-less-fat cream cheese (Neufchâtel), cut into small cubes 1/4 cup fat-free half-and-half 1/2 teaspoon salt 1/4 teaspoon pepper 2 tablespoons grated Parmesan cheese 2 medium green onions, sliced (2 tablespoons) <strong>Step 1</strong> In 3-quart saucepan, heat water to boiling. Add corn and bell pepper. Cover; reduce heat to medium. Cook 6 to 8 minutes, stirring occasionally, until vegetables are tender. Drain; return to saucepan. <strong>Step 2</strong> Stir in all remaining ingredients except green onions. Cover; cook over medium-low heat, stirring frequently, until heated and mixture is well blended. Spoon into serving dish; sprinkle with green onions. Makes 8 servings. <a href="http://www.livebetteramerica.com/recipes/healthified-creamed-corn/f58b7665-673d-45eb-90f8-5c7f27313ced">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-cheesy-potatoes/bb46e828-ee37-420a-a8da-7386ab7da8a1">Healthified Cheesy Potatoes</a> <strong>Ingredients</strong> 1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup with 45% less sodium 1 container (16 oz) reduced-fat sour cream 1/2 cup fat-free (skim) milk 2 tablespoons no-trans-fat 68% vegetable oil spread, melted 1/2 teaspoon salt 1/2 teaspoon pepper 1 bag (30 oz) frozen shredded hash brown potatoes, thawed 1/2 cup chopped onion (1 medium) 2 cups shredded 2% milk reduced-fat sharp Cheddar cheese (8 oz) 2 cups fat-free herb-seasoned croutons, coarsely crushed 1/2 teaspoon paprika, if desired <strong>Step 1 </strong> Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. <strong>Step 2 </strong> In large bowl, mix soup, sour cream, milk, melted vegetable oil spread, salt and pepper until blended. Stir in potatoes, onion and cheese. Spread evenly in baking dish. Sprinkle with crushed croutons and paprika. <strong>Step 3 </strong> Bake uncovered 55 to 60 minutes or until top is golden brown and mixture is bubbly. Makes 16 servings. <a href="http://www.livebetteramerica.com/recipes/healthified-cheesy-potatoes/bb46e828-ee37-420a-a8da-7386ab7da8a1">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-sweet-potato-casserole/29290e8c-f9ff-48b0-8d95-410f8c26fd8d">Healthified Sweet Potato Casserole</a> <strong>Ingredients</strong> <strong>Sweet Potatoes </strong> 1 can (40 oz) sweet potatoes in syrup, drained 1/3 cup granulated sugar 1/2 teaspoon salt 1/4 cup fat-free egg product 1/4 cup fat-free (skim) milk 1/2 teaspoon vanilla <strong>Topping </strong> 1/4 cup packed brown sugar 3 tablespoons Gold Medal® all-purpose flour 1 teaspoon ground cinnamon 1 tablespoon no-trans-fat 68% vegetable oil spread, melted 1/3 cup chopped pecans <strong>Step 1 </strong> Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray. <strong>Step 2 </strong> In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole. <strong>Step 3 </strong> In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture. <strong>Step 4 </strong> Bake uncovered 35 to 40 minutes or until thoroughly heated. Makes 8 servings. <a href="http://www.livebetteramerica.com/recipes/healthified-sweet-potato-casserole/29290e8c-f9ff-48b0-8d95-410f8c26fd8d">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-dark-chocolate-truffles/8439f27a-f772-44c3-a7ad-67f0464baf19">Healthified Dark Chocolate Truffles</a> <strong>Ingredients</strong> 4 oz bittersweet baking chocolate, chopped 4 oz semisweet baking chocolate, chopped 1/2 cup half-and-half 2 tablespoons hazelnut liqueur 1/2 cup crushed Chocolate Cheerios® cereal, finely chopped toasted pecans or flaked coconut <strong>Step 1</strong> In 1-quart heavy saucepan, heat both chocolates over low heat, stirring constantly, until melted and smooth. Remove from heat; stir in half-and-half and liqueur. Refrigerate about 2 hours, stirring once, until thick enough to hold a shape. <strong>Step 2 </strong> Place cereal on sheet of waxed paper. Drop chocolate mixture by rounded teaspoonfuls onto cereal; roll lightly to coat (truffles do not need to be perfectly round). Serve immediately or cover loosely with plastic wrap and refrigerate until ready to serve. Let stand at room temperature 15 minutes before serving. Makes 36 Truffles. <a href="http://www.livebetteramerica.com/recipes/healthified-dark-chocolate-truffles/8439f27a-f772-44c3-a7ad-67f0464baf19">See more details</a>

  • <a href="http://www.livebetteramerica.com/recipes/healthified-homemade-snickerdoodles/28dab5f8-fcae-49d2-8f31-86de9574ae57">Healthified Homemade Snickerdoodles</a> <strong>Ingredients</strong> 1/3 cup butter, softened 1 cup sugar 1 teaspoon baking powder 1/2 teaspoon ground nutmeg 1/4 teaspoon baking soda 1/3 cup fat-free sour cream 1/4 cup refrigerated or frozen egg product, thawed 1 teaspoon vanilla 2 cups Gold Medal® all-purpose flour Nonstick cooking spray 2 tablespoons sugar 2 teaspoons unsweetened cocoa powder (optional) <strong>Step 1</strong> In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add the 1 cup sugar, the baking powder, nutmeg, and baking soda; beat until combined. Beat in sour cream, egg product, and vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Cover and chill for 1 to 2 hours or until dough is easy to handle. <strong>Step 2 </strong> Preheat oven to 375°F. Lightly coat cookie sheets with nonstick cooking spray; set aside. In a small bowl, combine the 2 tablespoons sugar and, if desired, the cocoa powder. Shape dough into 1-inch balls. Roll balls in the sugar or sugar-cocoa mixture to coat. Place balls 2 inches apart on prepared cookie sheets. <strong>Step 3 </strong> Bake for 10 to 11 minutes or until edges are golden brown. Transfer cookies to a wire rack to cool. Makes 48 Snickerdoodles. <a href="http://www.livebetteramerica.com/recipes/healthified-homemade-snickerdoodles/28dab5f8-fcae-49d2-8f31-86de9574ae57">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-peanut-butter-cookies/b7e10b11-a0b7-47ec-8fb1-53fc431021e6">Healthified Peanut Butter Cookies</a> <strong>Ingredients</strong> 1/2 cup granulated sugar 1/2 cup packed brown sugar 1/2 cup peanut butter 1/4 cup no-trans-fat 68% vegetable oil spread stick, softened 1 egg 2 tablespoons honey 1 1/4 cups Gold Medal® whole wheat flour 3/4 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon salt Additional granulated sugar <strong>Step 1 </strong> Heat oven to 375ºF. In large bowl, beat 1/2 cup granulated sugar, the brown sugar, peanut butter and vegetable oil spread with electric mixer on low speed until well mixed. Beat in honey and egg until well blended. Beat in remaining ingredients until dough forms. <strong>Step 2</strong> Shape dough into 1 1/4-inch balls. Place balls about 3 inches apart on ungreased cookie sheets. Flatten in crisscross pattern with fork dipped in additional granulated sugar. <strong>Step 3 </strong> Bake 7 to 9 minutes or until light golden brown. Cool 1 minute; remove from cookie sheets to cooling rack. Cool completely, about 15 minutes. Makes 30 Cookies. <a href="http://www.livebetteramerica.com/recipes/healthified-peanut-butter-cookies/b7e10b11-a0b7-47ec-8fb1-53fc431021e6">See more details</a>.

  • <a href="http://www.livebetteramerica.com/recipes/healthified-chocolate-glazed-cookies/4848c637-94a1-4209-bd03-7217a2965a5a">Healthified Chocolate Glazed Cookies</a> <strong>Ingredients</strong> 1 ounce sweet baking, bittersweet, or semisweet chocolate, melted and cooled slightly 5 tablespoons unsalted butter, softened 1 cup granulated sugar 1 large egg 1 egg yolk 1 teaspoon vanilla 1 1/3 cups Gold Medal® all-purpose flour 1/3 cup unsalted walnuts, finely chopped 30 walnut halves Chocolate Glaze (recipe below) Powdered sugar (optional) 2 tablespoons fat-free milk <strong>Step 1 </strong> Preheat oven to 350ºF. While chocolate cools, in a medium bowl, beat butter with an electric mixer on medium-high speed for 2 minutes or until smooth. Add granulated sugar, beating until creamy. Add egg, egg yolk, and vanilla, beating well. Stir in melted chocolate. Stir in flour and chopped walnuts. Cover and chill for 1 hour. <strong>Step 2 </strong> Shape dough into 1-inch balls. Place on cookie sheets lined with parchment paper. Press a walnut half into top of each cookie. Bake for 10 to 12 minutes or until edges are lightly browned. Transfer cookies to a wire rack to cool. <strong>Step 3</strong> Spoon Chocolate Glaze evenly over cooled cookies. Let stand until glaze is set. Dust cookies with powdered sugar, if desired. Store the cookies in an airtight container between layers of waxed paper for up to 1 week or freeze for up to 1 month. <strong>Step 4 </strong> Chocolate Glaze: In a small saucepan, melt 1 ounce sweet baking, bittersweet, or semisweet chocolate and 1 tablespoon unsalted butter. Remove from heat. Add 1/4 teaspoon vanilla, 1 cup powdered sugar, and 2 tablespoons fat-free milk. Blend well. Makes 30 Cookies. <a href="http://www.livebetteramerica.com/recipes/healthified-chocolate-glazed-cookies/4848c637-94a1-4209-bd03-7217a2965a5a">See more details</a>.


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