7 Healthy Dishes You Need to Try During the Holidays

With the holidays coming it’s extremely difficult to stay healthy, so we wanted to provide you with 7 healthy recipes for you to try during the holidays. We encourage each recipe to be made with your loved ones, no matter where they are in the world.

Be sure to share these recipes with friends and tell us which recipe is your favorite.

1. Curried Chicken and Brown Rice

Servings: 4
Recipe By: Allrecipes.com


1 cup water
1 (8 ounce) can stewed tomatoes
¾ cup quick-cooking brown rice
½ cup raisins
1 tablespoon lemon juice
3 teaspoons curry powder
1 cube chicken bouillon
½ teaspoon ground cinnamon
¼ teaspoon salt
2 cloves garlic – minced
1 bay leaf
¾ pound boneless chicken breast halves – cut into 1 inch pieces

Preheat oven to 350 degrees F.
In a skillet, stir together water, stewed tomatoes, brown rice, raisins, lemon juice, curry powder, bouillon, ground cinnamon, salt, garlic and bay leaf. Bring to a boil; then stir in chicken. Transfer mixture to a casserole dish.
Cover and bake in the preheated oven 45 minutes, stirring occasionally, until rice is tender and chicken juices run clear.
Serving Suggestion: Serve with vegetable of choice.

Nutritional Analysis:

Per Serving (excluding unknown items): 333 Calories; 8g Fat (21.0% calories from fat); 19g Protein; 48g Carbohydrate; 3g Dietary Fiber; 44mg Cholesterol; 570mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat.

2. Sweet Potato-Turkey Meatloaf

Servings: 4
Recipe By: Allrecipes.com


1 large sweet potato – peeled and cubed
1 pound ground turkey breast
1 large egg
1 small sweet onion – finely chopped
2 cloves garlic – minced
¼ cup honey BBQ sauce
¼ cup ketchup
2 tablespoons Dijon mustard
2 slices whole wheat bread – torn into small crumbs
1 tablespoon freshly ground black pepper (or to taste)

Preheat oven to 350 degrees F. Lightly grease a 2 quart baking dish.
Bring a pot of lightly salted water to a boil. Add the sweet potato and cook until soft, about 10 minutes. Drain the sweet potato, and mash or whip until smooth.
Mix the ground turkey together with the egg, sweet onion, garlic, BBQ sauce, ketchup, Dijon mustard and whole wheat bread crumbs in a large mixing bowl. Season to taste with pepper. Add the sweet potatoes and stir until evenly combined. If the mixture seems too wet, add more bread crumbs. Use your hand to form the turkey mixture into a loaf shape and place in the prepared baking dish.
Bake in the preheated oven 1 hour. Slice the loaf to serve.
Serving Suggestion: Serve with vegetable of choice.

Nutritional Analysis:

Per Serving (excluding unknown items): 295 Calories; 12g Fat (35.8% calories from fat); 24g Protein; 23g Carbohydrate; 3g Dietary Fiber; 143mg Cholesterol; 479mg Sodium. Exchanges: 1 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

3. Pork Medallions with Pear Sauce

Servings: 4

Recipe By: Diabetic Living: Better Homes and Gardens


1 (12-16 ounce) pork tenderloin
2 teaspoons snipped fresh rosemary (or ½ teaspoon dried rosemary – crushed)
1 teaspoon snipped fresh thyme (or ¼ teaspoon dried thyme – crushed)
¼ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
2 medium pears – peeled and coarsely chopped
¼ cup pure maple syrup (or maple flavored syrup)
2 tablespoons dried tart red cherries – halved
2 tablespoons apple juice (or dry white wine)

Trim fat from meat. Cut meat into 1/4 inch slices. In a medium bowl, combine rosemary, thyme, salt and pepper. Add meat slices; toss to coat.
In a large skillet, cook meat slices, half at a time, in hot oil for 2-3 minutes or until meat is slightly pink in the center, turning once. Remove meat from skillet, set aside.
In the same skillet, combine pears, maple syrup, dried red cherries and apple juice (or white wine). Bring to boiling; reduce heat. Boil gently, uncovered, about 3 minutes or just until pears are tender.
Return meat to skillet with pears; heat through. To serve, use a slotted spoon to transfer meat to a warm serving platter. Spoon the pear mixture over meat.
Serving Suggestion: Serve with brown rice and asparagus or vegetable of choice.

Nutritional Analysis:

Per Serving (excluding unknown items): 241 Calories; 7g Fat (24.9% calories from fat); 18g Protein; 28g Carbohydrate; 2g Dietary Fiber; 55mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Fruit; 1/2 Fat; 1 Other Carbohydrates.

4. Spring Hills Succulent Salmon Salad (Diabetic Friendly)

Servings: 2

Recipe By: Mabel “Chefy” Prado ~ Lake Mary Director Dining Services / Corporate Chef


2 (4 oz.) salmon filets
1 teaspoon olive oil
1 teaspoon pepper
2 cloves garlic – crushed
4 oz. spring mix
4 oz. fresh spinach
2 oz. walnuts
1 medium avocado – diced
½ medium red onion – thinly sliced
1 small cucumber – peeled and diced
2 oz. mandarin orange segments

Mix pepper, garlic and olive oil in a bowl and add salmon. Toss to coat salmon with marinade. Let salmon marinate while salad is being prepared (about 15 minutes).
In a large bowl combine spring mix, spinach, avocado, onion, cucumber, mandarin orange segments and walnuts.
Grill salmon evenly on both sides (about 4 minutes per side) until it reaches an internal temperature of 145 degrees F.
Split salad evenly amongst 2 plates and place grilled salmon over salad. Top with oil and vinegar or dressing of choice; and enjoy!
Nutritional Analysis:

Per Serving (excluding unknown items): 552 Calories; 38g Fat (58.7% calories from fat); 35g Protein; 25g Carbohydrate; 8g Dietary Fiber; 59mg Cholesterol; 137mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 1/2 Fruit; 6 Fat.

5. Honey Mustard Pork Cutlets (Diabetic Friendly)

Servings: 4

Recipe By: Mabel “Chefy” Prado (DDS Lake Mary & Corporate Chef)


1 tablespoon Dijon mustard
1 tablespoon Spicy Hot and Sweet mustard
1 tablespoon honey
1 pound pork shoulder – boneless and lean
1 whole egg – lightly beaten with ¾ tsp water
½ cup bread crumbs

Combine both mustards with the honey in a small bowl.
Slice the pork ¼ inch thick and pound thin.
Marinate the pork in the mustard/honey mix for at least 30 minutes.
Dip the pork in the egg, then in the bread crumbs to coat both sides. Refrigerate for 30 minutes. (This will help the breading stick during cooking.)
Lightly coat a heavy 12 inch skillet with cooking spray and set over moderate heat for 30 seconds. Add the pork and cook about 5 minutes on each side, or until crispy and lightly browned. Garnish with lemon wedges before serving.
Serving Suggestion: Serve with sautéed spinach.

Nutritional Analysis:

Per Serving (excluding unknown items): 295 Calories; 18g Fat (54.7% calories from fat); 18g Protein; 15g Carbohydrate; trace Dietary Fiber; 113mg Cholesterol; 287mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 Fat; 1/2 Other Carbohydrates.

6. Tahir’s Chicken Karahi (Diabetic Friendly)

Servings: 5 servings of 6 oz. each (Serve to AL only – due to bone in chicken)

Recipe By: Tahir Majeed (ED of Mount Vernon)


2 pounds chicken with bone – cut into small pieces
2 tomatoes
2 green peppers
½ lemon (to squeeze drops)
1 cup yogurt
½ cup Canola oil
½ cup cilantro – chopped
1 teaspoon red peppers – shredded

Put oil and chicken in pan. Add shredded red peppers and a few drops of lemon.
Let it fry in oil on low heat until chicken’s water comes out and evaporates (3/4 of water). As water comes out of chicken, increase the heat.
Cut 1 tomato and 1 green pepper into small pieces and add to pan. Stir the items as needed.
When remaining water of chicken and water from tomato is close to dried up, cut the other tomato and green pepper into pieces slightly larger than the first set and add to the pan. Add a few more drops of lemon and let the mixture fry in oil and tomato water. As the water evaporates, switch back to low heat.
When water is almost evaporated, add yogurt and fry all items. Yogurt, tomato and peppers should be mixed well. When there is no visible yogurt (it will be there but will not be seen as yogurt) turn the heat off.
Put in dish and add cilantro to garnish.
Serving Suggestion: Serve with Jasmine rice.

Nutritional Analysis:

Per Serving (excluding unknown items): 538 Calories; 44g Fat (73.6% calories from fat); 26g Protein; 10g Carbohydrate; 2g Dietary Fiber; 126mg Cholesterol; 126mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 7 Fat; 0 Other Carbohydrates.

7. Szechwan Beef Stir Fry

Servings: 4 / Preparation Time: 30 minutes

Recipe By: The Texas Beef Council http://www.txbeef.org/


1 pound beef flank steak
2 tablespoons soy sauce, low sodium
4 teaspoons Oriental dark roasted sesame oil — divided
1 ½ teaspoons sugar (For a healthy alternative, substitute sugar with light agave nectar)
1 teaspoon cornstarch
2 cloves garlic — crushed
1 tablespoon fresh ginger root — minced
¼ teaspoon red pepper pods — crushed
1 small red bell pepper — cut into 1-inch pieces
8 ounces frozen baby corn — defrosted
¼ pound pea pods — julienned

Cut beef steak lengthwise into 2 strips; slice across the grain into 1/8 inch thick strips.
Combine soy sauce, 2 teaspoons oil, sugar and cornstarch; stir into strips.
Heat remaining 2 teaspoons oil in large skillet over medium-high heat. Add garlic, ginger and pepper pods; cook 30 seconds.
Add bell pepper and corn; stir-fry 30 seconds.
Remove vegetables. Stir-fry beef strips (1/2 at a time) 2 to 3 minutes.
Return vegetables and beef to skillet and heat through.
Nutritional Analysis:

Per Serving (excluding unknown items): 313 Calories; 16g Fat (43.9% calories from fat); 25g Protein; 19g Carbohydrate; 3g Dietary Fiber; 57mg Cholesterol; 372mg Sodium. Exchanges: 1 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

Serving Suggestion: Serve with hot cooked rice. (Use brown or basmati rice for a healthier option).

BONUS: To satisfy your sweet tooth. Cranberry -Nut Chocolate Cookies!

It may not sound healthy, but with the walnuts and cranberries, consider this a healthy cheat meal for the whole family!


3/4 cup all-purpose flour (about 3 1/3 ounces)

3/4 cup whole wheat flour (about 3 1/2 ounces)

3/4 cup regular oats

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1/4 cup dried cranberries

2 1/2 tablespoons finely chopped walnuts

2 1/2 tablespoons semisweet chocolate mini chips

3/4 cup packed brown sugar

5 tablespoons butter, softened

2 tablespoons honey

3/4 teaspoon vanilla extract

1 large egg

1 large egg white

Cooking spray

We hope you enjoy at least one of these healthy food items while with your loved ones this holiday season!