This time of year is all about delicious food and fun get-togethers with family and friends! It can be a challenge to whip up something tasty that doesn’t tip the scales, but don’t worry—we’ve got plenty of creative, lighter options to keep the festivities flavorful without the calorie overload. Let’s get cooking and make some memories!
Pumpkin Chili
A fun fall twist for chili that is packed with fiber and tons of flavor!
INGREDIENTS
1 Tbsp olive oil
1 medium onion, chopped
1 green bell pepper, chopped
1 medium zucchini, chopped
1 jalapeno, minced (if you like more spice)
2 garlic cloves, minced
1 pound ground turkey
1 15-oz can diced tomato (option to sub with No Salt Added)
1 15-oz can pumpkin puree (no added spices)
1 15-oz can pinto beans (option to sub with No Salt Added)
4 cups reduced sodium chicken stock
1 Tbsp chili powder
1 tsp cumin
1 tsp onion powder
1 tsp paprika
½ tsp black pepper
DIRECTIONS
In a stockpot, heat oil over medium heat. Add onion, bell pepper, zucchini, jalapeno and garlic and sauté until tender. Add ground turkey and brown. Then add diced tomato, pumpkin puree, beans and stock. Follow with spices. Bring to a simmer for at least 30 minutes stirring every 5-15 minutes. Serves 6.
NUTRITION FACTS
Calories 265
Total Fat 8 gm
Saturated Fat 2 gm
Cholesterol 53 mg
Sodium 545 mg
Total Carbohydrate 26 gm
Fiber 7 gm
Protein 23 gm
Dark Chocolate Bark
Rich dark chocolate combined with crunchy nuts and sweet cranberries makes a nice treat packed full of nutrition!
INGREDIENTS
GHIRARDELLI Premium Baking 72% Cacao Dark Chocolate Chips – 10oz
¼ cup chopped pecans
¼ cup chopped pistachios
¼ cup dried cranberries
DIRECTIONS
Prep a 9×13 baking dish with parchment paper.
Place chocolate chips in medium sauce pan and slowly melt on low-medium heat. Without using a double boiler, the key is stir constantly. So keep your eyes on the pot until fully melted. You can also melt in microwave with microwave safe bowl, just make sure to do so in 30 second increments stirring after each session.
Once chocolate is melted, quickly spread over parchment paper. An extra set of hands may help you work quickly before it cools. Once spread evenly, sprinkle nuts and cranberries on top and then gently press into chocolate. Then place in refrigerator for 15 minutes to cool.
After cooling, the bark can be cut or broken into 24 pieces. Store in airtight container in cool, dry container. Enjoy!
NUTRITION FACTS
Total Calories 70
Total Fat 6 gm
Saturated Fat 2.5 gm
Cholesterol 0
Sodium 5 mg
Total Carbohydrate 6 gm
Fiber 2 gm
Protein 1 gm
Pomegranate Fizz Mocktail
Pomegranates are an extraordinary fruit. The fruit contains tiny juice-covered seeds called arils. These arils are powerhouses containing vitamins, minerals, and antioxidants which are known to help prevent cellular damage caused by disease and aging. Enjoy this healthy, refreshing beverage!
INGREDIENTS
4 ounces Spindrift Nojito Sparkling Water (or your favorite sparking water)
2 ounces Pomegranate juice
Lime Wedge
Mint leaves
1 tablespoon pomegranate seeds
1 teaspoon of granulated sugar or preferred sweetener
DIRECTIONS
Grab your favorite glassware and rub the lime around the rim. Place the granulated sugar into a small dish and dip the edge of your glass into the sugar. Pour your sparkling water into the glass and top off with Pomegranate juice (careful not to disturb your sugar rim). Give the lime a squeeze into your drink and top with the lime wedge, pomegranate seeds and mint leaves. Enjoy!
NUTRITION FACTS
Calories 50
Total Fat 0 gm
Sodium <10 mg
Protein 0 gm
Potassium 165 mg
If you need help reaching your nutrition goals, reach out to the registered dietitians at Baptist Health Nutrition Counseling Center-Fort Smith at (479) 441-4183.