Beat the Holiday Bulge News - Complete Meal Idea #1

Appetizer(click recipes to be sent to Mayoclinic website)
White Bean DipDietitian's tip:To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes.

By Mayo Clinic staff

Serves 8

Ingredients

1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice

Directions

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories	109	Cholesterol	0 mg
Protein	5 g	Sodium	105 mg
Carbohydrate	15 g	Fiber	3 g
Total fat	4 g	Potassium	314 mg
Saturated fat	trace	Calcium	53 mg
Monounsaturated fat	3 g

Entree(click recipes to be sent to Mayoclinic website)

Basalmic Roast Chicken
Dietitian's tip:Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

By Mayo Clinic staff

Serves 6

Ingredients

1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar

Directions

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.

In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Nutritional Analysis

(per serving)

Calories	290	Cholesterol	127 mg
Protein	44 g	Sodium	108 mg
Carbohydrate	4 g	Fiber	0 g
Total fat	11 g	Potassium	625 mg
Saturated fat	3 g	Calcium	80 mg
Monounsaturated fat	5 g

Side Dishes(click recipes to be sent to Mayoclinic website)

Baby Minted Carrots
Dietitian's tip:Carrots are an excellent source of beta carotene, which is converted by the body into vitamin A (retinol). Vitamin A helps maintain vision and promotes the growth of healthy cells and tissues. Carrots also contain lutein, which is thought to protect the retina. One serving of this recipe provides twice the estimated daily requirement for vitamin A.

By Mayo Clinic staff

Serves 6

Ingredients

6 cups water
1 pound baby carrots, rinsed
1/4 cup apple juice
1 tablespoon cornstarch
1/2 tablespoon chopped fresh mint leaves
1/8 teaspoon ground cinnamon

Directions

Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.

In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon.

Pour the apple juice mixture over the carrots. Serve immediately.

Nutritional Analysis

(per serving)

Calories	38	Cholesterol	0 mg
Protein	1 g	Sodium	45 mg
Carbohydrate	10 g	Fiber	2 g
Total fat	0 g	Potassium	191 mg
Saturated fat	0 g	Calcium	28 mg
Monounsaturated fat	0 g

Dessert Dishes(click recipes to be sent to Mayoclinic website)
Lemon Custards with fresh blueberry sauce

Dietitian's tip:Tofu — a high-protein bean curd — has a bland, slightly nutty flavor that takes on the flavor of the food with which it's cooked. Here, the silken tofu, along with the soy milk, gives these baked custards a velvety, smooth texture.

By Mayo Clinic staff

Serves 4

Ingredients

2 teaspoons firmly packed brown sugar

1 teaspoon canola oil

1/2 cup silken or soft tofu

1 1/2 cups plain soy milk (soya milk)

3 eggs

2 tablespoons firmly packed light brown sugar

2 tablespoons honey

1 teaspoon lemon zest

1/2 teaspoon vanilla extract

1/2 teaspoon lemon extract

For the sauce

1/4 cup all-fruit blueberry preserves

2 tablespoons fresh lemon juice

3/4 cup fresh blueberries

Directions

Preheat the oven to 300 F. Lightly coat each of four 3/4-cup ramekins with 1/4 teaspoon of the canola oil.

In a blender or food processor, combine the tofu and 1/2 cup of the soy milk. Process until smooth, about 30 seconds.

In a bowl, whisk the eggs until well blended. Stir in the brown sugar, honey, lemon zest, vanilla extract and lemon extract. Add the tofu mixture and the remaining 1 cup soy milk. Whisk until well blended.

Divide the custard mixture evenly among the prepared ramekins. Arrange the ramekins in a large baking pan. Pour hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are set but the centers still jiggle slightly when the ramekins are gently shaken, about 50 minutes. Remove the ramekins from the water bath and let stand at room temperature until the custards are fully set, about 15 minutes. Cover and refrigerate until well chilled, at least 4 hours.

To make the blueberry sauce, combine the preserves and lemon juice. Whisk until well blended in a small bowl. Stir in the blueberries.

To serve, loosen the edges of the custards with the tip of a knife and invert the ramekins onto individual plates. Top with the blueberry sauce.

Nutritional Analysis

(per serving)

Serving size: 1 prepared custard
Calories	234	Monounsaturated fat	3 g
Protein	11 g	Cholesterol	159 mg
Carbohydrate	31 g	Sodium	104 mg
Total fat	7 g	Fiber	1 g
Saturated fat	2 g

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.