Bacon Brown Sugar Brussel Sprouts


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Serves 6-8 Cook Time 30 minutes

Ingredients:
4 slices turkey bacon
1 (14 oz) low-sodium chicken broth
1 tbsp Splenda brown sugar
1 tsp salt
1 1/2 lb fresh brussel sprouts, trimmed and halved

Directions:

  1. Cook bacon in a Dutch oven over medium heat 10 minutes or until crisp. Remove bacon, and drain on paper towels, reserving drippings in Dutch oven. Crumble bacon.
  2. Add broth, brown sugar, and salt to drippings in Dutch oven, and bring to a boil. Stir in Brussels sprouts. Cover and cook 6 to 8 minutes, or until tender. Transfer Brussels sprouts to a serving bowl using a slotted spoon, and sprinkle with bacon. Serve immediately.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Healthy Holiday Leftovers


Wondering what to do with all that turkey, little bit of veggies and other odds and ends from Thanksgiving dinner? Look no further, try some these recipes to refresh that turkey day dinner.

Turkey & Squash Soup
Times 45-60 minutes
Serves 6 (1 1/2 Cups each)

Heat 2 tsp canola oil in a large Dutch oven over medium high heat. Add 2 leeks, trimmed, chopped and rinse, and 1 chopped bell pepper. Stir and cook until softened (about 3 minutes) Add 3 cloves minced garlic and cook for 1 minute more. Stir in 4 Cups of low-sodium chicken broth, 1 pound of butternut squash, 2 Tbsp fresh thyme and 1 1/2 tsp cumin; cover and bring to a boil. Reduce the heat and simmer for 10 minutes.

Add 1 pound leftover turkey. Add 2 Tbsp fresh lime juice and 1/2 tsp crushed red pepper. Season with 1/4 tsp salt and black pepper.

Asian Brussel Sprout Slaw
Time 40 minutes
Serves 2 (2 Cups each)

Prepare the dressing: Combine 1/4 Cups low-sodium soy sauce, 3 Tbsp rice wine vinegar, 1 Tbsp Splenda brown sugar, 1 1/2 tsp sesame oil and 1 1/2 tsp chili-garlic sauce in a bowl; stir to blend. Heat 2 Tbsp canola oil in a small saucepan and add 1 Tbsp fresh minced ginger and 2 cloves minced garlic; cook, stirring until fragrant. Add the soy sauce mixture to the pan and let it simmer. Whisk in 1 Tbsp tahini paste and 3/4 Cup low-sodium chicken broth and cook to reduce (3-4 minutes). Let this cool.
Prepare the salad: Roughly chop about 6 Cups roasted brussel sprouts and add 1 Cup sliced radishes and 1/2 Cup chopped scallions in a shallow bowl. Stir dressing over top and sprinkle with 2 tsp toasted sesame seeds.
You can also add leftover chopped turkey*

Turkey Toastadas in Lettuce Cups
Time 35 minutes
Serves 4 (2 Toastadas Each)

Heat 1 (14 oz) can of low-sodium diced tomatoes (with or without jalepenos) to a low boil in a medium sauce pan. Add 1 thinly sliced medium onion and cook 15-20 minutes. Add leftover turkey that’s been shredded. Cook until heated through.
Wash, dry, and separate 1 head of Bibb lettuce into cups. In each cup, layer the turkey, 1 1/2 tsp Easy Easy Salsa, sprinkle of cilantro, and squeeze of lime juice.
Can also top these with some chopped brussel sprouts or chopped kale*

Roasted Brussel Sprouts


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Brussel sprouts get a bad rap for a good reason. Most of us remember bitter, soggy, mushy, pale “bounce-able” balls rolling around our plates. Well, not this time. This recipe for brussel sprouts is sure to redeem their reputation wit ha sweet savory balance that features a Maple Flavored Pancake Syrup (made by Walden Farms) that has zero calories, sugar and fat. Too good to be true?

Serves 4-6 Cook Time 20-25 minutes

Ingredients:
2 tsp olive oil
1 lb fresh brussel sprouts, cut in half through the stem (do not use frozen)
2 shallots peeled and cut into half moons
2 tbsp + 1 tsp apple cider vinegar
2 tbsp Walden Farms Maple Flavored pancake Syrup
1 tsp fresh thyme
1 tbsp Smart Balance butter substitute
Pinch cayenne pepper
Salt & Pepper to taste

Directions:

  1. Heat oil in a non-stick skillet over medium heat until the oil is shiny. Carefully place the sprouts, cut side down, and cook until brown (5-7 min) stirring occasionally.
  2. Stir in the shallots, 2 tbsp vinegar, syrup, thyme, salt, pepper and cayenne. The cayenne does not add any heat in this dish. It helps the brussel sprout bring out its own flavor.
  3. Reduce the heat to medium-low, cover, and cook until the sprouts are bright green and just tender, (6-8 min).
  4. Uncover, increase the heat to medium-high and cook until the liquid has evaporated (3-5 min)As soon as the liquid has evaporated, remove from the heat, stir in the remaining tsp of vinegar and butter substitute and serve.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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