Carb-friendly recipes for the holidays


Winter Squash Soup (15g CHO)
BBQ Party Meatballs (8 g CHO)
Pumpkin Spice Latte (8g CHO)
Apple Pie Delight (17 g CHO)

Winter Squash Soup Serves 4
All you need:
1½ teaspoons Hy-Vee canola oil
¼ cup finely chopped onion
1 teaspoons curry powder or garam masala (coriander, cumin, ginger,
cardamom, cloves, bay leaves, nutmeg, pimento, black pepper and cinnamon)
½ teaspoon ground ginger
1 (12 ounces each) packages frozen cooked winter squash, thawed
1 cup Hy-Vee reduced-sodium chicken broth
1 cup Hy-Vee apple juice or apple cider
¼ teaspoon Hy-Vee salt
½ cup Hy-Vee fat-free plain yogurt
Finely chopped pistachio nuts or sliced almonds (optional)
All you do:
1. In a large saucepan heat oil over medium heat. Add onion, curry powder (or garam masala) and ginger. Cook and stir for 2 minutes. Stir in squash, chicken broth, apple juice and salt. Heat through.
Top each serving with a swirl of yogurt. If desired, sprinkle with pistachio nuts.
Nutrition Facts per serving: 82 calories, 1.8g fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 140mg sodium, 15.7 g carbohydrates, 1.6g fiber, 1.8 g sugar, 1 g protein. Daily Values: 75% vitamin A, 20% vitamin C, 2% calcium, 3% iron

Adapted from bhg.com
Cranberry BBQ Meatballs Serves 4
All you need:
12 meatballs or ½ bag (28 oz) bag Cooked Perfect Turkey Meatballs, frozen
½ cup Walden Farms Thick & Spicy BBQ Sauce
1 cup Ocean spray cranberry sauce
All you do:
1. Heat BBQ sauce and cranberry sauce in saucepan on top of stove.
2. Place frozen meatballs in appropriate heating container.
3. Pour Cranberry BBQ sauce over meatballs.
4. Follow preferred cooking method, as described on meatball bag.

Nutrition Facts per serving: 212 calories, 10g fat, 3g saturated fat, 50mg cholesterol, 649mg sodium,
18 g carbohydrates, 2.5 g fiber, 11g sugar, 13 g protein. Daily Values: 0% vitamin A, 0% vitamin C, 10% calcium,15 % iron
To make no-sugar-added cranberry sauce: Boil 12 oz. fresh cranberries with 1 cup water for 15 minutes. Combine one cup of unsweetened cranberry sauce and 1 T. NuNatural Stevia syrup to replace Ocean Spray.
This will lower the carbohydrate by 13 grams per serving, sugar by 10 grams and calories by 52. Lighter recipe about 8 grams carbohydrate, 1 gram sugar and 162 calories/serving. Served with Keeblers Club Cornbread. Created by Becky Guittar, RD

Apple Pie Delight Serves 10
All you need:

5 Granny Smith Apples (Make sure they can stand on their own.)
or Pink Lady apples
1 teaspoon cinnamon
¼ cup Hy-Vee Delecta or
1 ½ Tablespoon NuNaturals Stevia syrup (HealthMarket)
1 Tablespoon brown sugar
1-9-inch Hy-Vee pie crust
All you do:
1. Preheat oven to 375 degrees. Cut each apple in half. Remove the inside of each apple with a spoon or small ice cream scoop, being careful not to puncture the peel.
2. Mix sliced apples with cinnamon, Delecta and brown sugar in a bowl. If you prefer more or less cinnamon make adjustments as desired. Same goes for the Delecta and Stevia syrup
3. Scoop sliced apples into hollow apples.
4. Roll out pie crust and slice into 1/4 inch strips. Cover the top of the apple in a lattice pattern with pie crust strips.
5. Place apples in an 8×8 pan. Add just enough water to the cover the bottom of the pan. Cover with foil and bake for 20-25 minutes.
6. Remove foil and bake for an additional 20 minutes or until crust is golden brown and sliced apples are soft.
Nutrition Facts per serving: 104 calories, 4g fat, .6g saturated fat, 0g trans fat, 0mg cholesterol, 82mg sodium,
17g carbohydrates, 1.8g fiber, 8.4 g sugar, 1g protein. Daily Values: 1% vitamin A, 6 % vitamin C, 1.0 % calcium, 1.1% iron
Adapted from domesticdilettante.com/2012/01/11/applepie/

Pumpkin Spice Latte
Serves 8
All you need:
1cup water
½ cup Hy-Vee lite pancake and waffle syrup
3 Tablespoons Hy-Vee pumpkin puree (not pumpkin pie filling)
3 cinnamon sticks or ½ teaspoon ground cinnamon
½ teaspoon freshly grated nutmeg
1 teaspoon whole cloves or ¾ teaspoon ground cloves
The seeds of 2 cardamom pods or 1/3 teaspoon ground cardamom
3 crushed black peppercorns (smash them slightly with the back of a skillet)
Freshly brewed hot coffee or tea
All you do:
1. Place water, pancake syrup, pumpkin puree, cinnamon sticks, nutmeg, whole or ground cloves, cardamom pods and peppercorns in a medium saucepan. Bring to a simmer over medium heat. Reduce heat to low and simmer for 15 minutes, but do not let the mixture boil.
2. Pour the syrup and spices through a fine mesh strainer into desired vessel.
3. Add 2 tablespoons strained syrup to mug. Fill with coffee, tea. Milk, as preferred.
4. May be stored in the refrigerator for up to 2 weeks, stirring just before use.
Nutrition Facts per serving: 25 calories, 0g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium,
7g carbohydrates, 0g fiber, 6g sugar, 0g protein. Daily Values: 10% vitamin A, 0% vitamin C, 0% calcium, 0% iron
Adapted from sweetcayenne.com

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