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Holiday Meals That Fill You Up, Not Fill You Out PDF Print E-mail
Written by San Fernando Valley Sun   
Thursday, 23 December 2010 03:40

(Family Features) There's nothing like gathering at the tablewith family and friends for a holiday dinner, but the feeling of sluggishness and being overly full can leave even the most festive diners feeling guilty. Michele Powers, registered dietitian and chef, aims to create holidaymealswith nutrient- packed, whole grain dishes that are delicious and nutritious.

To help home-cooksmake themost of their meals, Powers offers these tips for creating dishes filledwithwhole grains and great taste.

Use whole grainbread and rice inyour stuffing recipe. Even the pickiest of eaters won't realize any difference in taste but will notice increased fullness fromthe added fiber.

Don't peel your potatoes before mashing them. Potato skins are packed with nutrients and fiber. Not only will you save time in the kitchen, but you will be serving up a more nutritiousmeal too.

Whole grain rice goes well with naturally healthy ingredients, such as chicken and vegetables and can be used in many traditional side dishes.

More heart-healthy recipes to create festive meals this holiday season can be found at

Chocolate Rice Pudding

Serves: 8, Serving Size: 1 cup or 8 oz, Prep Time: 35 minutes 1 box Uncle Ben's Whole Grain White Rice Long Grain; 2 1/2 cups fresh or frozen cherries, no syrup or sugar added; 1/2 tsp. lemon juice; 1-2 Tbsp. water; 2 cups skim milk; 2 cups evaporated skim milk; 1/2 cup sugar; 1 tsp. cinnamon; 1/4 tsp. salt; 1/4 cup unsweetened cocoa powder; 1 tsp. pure vanilla extract

Prepare rice as instructed on the box.

To make the Sneaky Chef Cherry Puree, combine the cherries, lemon juice and 1 tablespoon of water in the food processor and puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree. (Makes about 2 cups of puree. Leftovers can be kept in refrigerator for up to three days, or frozen for up to three months.)

In a medium saucepan, combine skim milk, evaporated milk, 1/4 cup Cherry Puree, sugar, cinnamon, salt, cocoa powder and vanilla. Bring to a boil over medium-high heat, stirring frequently. Add cooked rice and reduce to a simmer. Cook for 15 to 20 minutes until thickened.

Pour into serving bowls and enjoy!

Tip: This decadent dessert is not only delicious, but also heart-healthy, so you can feel good about serving it to the kids (and yourself)!

Recipe created by Missy Chase Lapine, author of The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals.

Last Updated on Thursday, 23 December 2010 03:50

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