NEGAUNEE TOWNSHIP, Mich. (WLUC) – Eating healthy around the holidays can be tough to do.
So, here at TV6 & FOX UP, we challenged some of our employees to a ‘Healthy Holiday’ contest. Nine dishes were made and sampled by our employees, as well as a nutritionist. The dishes also included displays with the ingredients and recipes.
All dishes were voted on with score in the categories of creativity, taste, texture, and presentation.
Our visiting nutrition expert said they were all pretty tasty.
“I was so excited to try all of these recipes, as soon as I walked in the staff room, it smelled so good in there and just looking at the display of all the foods it was beautiful. There were vegetables in every single dish. They tasted good and I would honestly make every single one of those recipes,” said MARESA Nutrition Educator, Rachel Sabin.
The winning dish was a colorful and delicious beet salad from our Creative Services Director, Scott Zerbel, pictured above. Congratulations Scott!
All of the recipes from the dishes submitted are listed below.
TV6 & FOX UP ‘Healthy Holiday’ WINNER – Roasted Beet Salad – Submitted by Scott Zerbel
6 Fresh Beets
1 Pack Fresh Spinach
1 Small Red Onion – Sliced thinly
1 Cup Chopped Walnuts
1/2 cup Fresh Feta Cheese
1/4 cup Aged Balsamic Vinegar
1/4 cup EVOO
Salt & pepper to taste
Clean and trim fresh beets. Cut into equal sized pieces, wrap in tinfoil, salt & pepper to taste, drizzle with EVOO and roast at 350 degrees for 1-hour or until fork tender. Remove from oven and let cool.
Clean spinach and place in shallow bowl. Cover with beets, sprinkle with walnuts, sliced red onion and feta cheese. Combine vinegar and EVOO in a jar, shake to combine and pour over salad. Serve.
Beef Stew – Submitted by Rick Rhoades
3 pounds stew meat
2 pounds potato (red)
1 pound carrot
Half of a white onion
1 TBS garlic
5 beef cubes
Chop all ingredients and cook for 10 hours in a Crock Pot.
Slow Cooker Rosemary Acorn Squash – Submitted by Matt Garrison
(Courtesy Fresh Food Perspectives)
1 acorn squash
1/2 cup liquid (dry white wine, vegetable broth or water)
2 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon Kosher salt
1 teaspoon fresh ground pepper
3 tablespoons fresh rosemary leaves, chopped
3 garlic cloves
Cut acorn squash in half. Using a spoon, scoop out seeds and discard. Cut eat half into 4 slices.
Pour liquid of choice (I used veggie broth) into slow cooker. Place squash slices, flesh side up, in slow cooker.
Drizzle olive oil and then balsamic vinegar over squash pieces. Sprinkle with salt and pepper. Using a garlic press, mince garlic cloes over squash. Lastly, sprinkle with chopped rosemary.
Put cover on slow cooker and cook on low for 7-8 hours (or 4 hours on high). Remove and drizzle with cooking liquid left in slow cooker. Serve and enjoy!
Serves 6 – 8 people.
Grilled Chicken & Peach Quinoa Salad – Submitted by Steve Asplund
(Courtesy of Clean Eating)
Serves 6 – Hands on time: 30 minutes – Total time: 35 minutes
1cup quinoa, rinsed
1 lb. boneless skinless chicken breasts
Pinch each sea salt and ground black pepper
1 tbsp. extra-virgin oil
2 peaches, pitted and diced
2 stalks celery, diced
4 cups lightly packed baby arugula
½ cup chopped fresh flat-leaf parsley
½ cup crumbled goat cheese, optional
1/3 cup sliced, unsalted almonds, toasted
3 Tbsp. extra-virgin olive oil
3 tbsp. fresh lemon juice
2 tbsp. fresh orange juice
4 tsp. minced shallot
2 tsp. pure maple syrup or raw honey
1/2 tsp. salt
½ tsp. lemon zest
Prepare dressing: In a small bowl, whisk together all dressing ingredients. Set aside.
Cook quinoa according to package directions. Remove from heat; let stand for 10 minutes Fluff with a fork. Uncover; let cool.
Meanwhile, halve chicken breasts horizontally through center to make thin cutlet; sprinkle with pinch each of salt and pepper. In a grill pan, heat1 tbsp. oil on medium. Add chicken; cook, turning once until no longer pink inside, 6 to 8 minutes. Transfer to a cutting board; thinly slice.
In a large bowl, gently toss together quinoa, peaches and celery. Arugula, parsley, goat cheese (if using) and almonds. Divide quinoa mixture and chicken among bowls or airtight containers. Toss with dressing just before serving. Keep salad and dressing covered in the refrigerator for up to 4 days.
Per serving: (1/8 of the recipe) Calories: 352, Total fat 16 g, Sat. fat: 3.5 g. Monounsaturated Fat: 9 g, Polyunsaturated Fat: 3 g, Carbs: 28g, Fiber: 4 g, Sugar: 8 g, Protein: 23 g, Sodium: 280 mg, Cholesterol: 46 mg
Simple Taco Soup – Submitted by Alissa Pietila
1 lb. ground chicken
1 large onion, chopped
1 (1 oz) package Hidden Valley Ranch dressing mix
1 (1 oz) package taco seasoning mix
1 (16 oz) can pinto beans
1 (16 oz) can chili beans
1 (16 oz) can whole kernel corn
1 (8 oz) can Mexican-style tomatoes
1 (8 oz) can diced tomatoes (any flavor)
*Additional ingredients can be added as desired*
Brown meat and onions and drain. Mix ranch and taco seasonings into meat. Add rest of ingredients, undrained to mixture. Simmer 1 hour, stirring occasionally.
Optional: serve with Greek yogurt, shredded cheese, chips, etc.
Roasted Garlic Cauliflower – Submitted by Vicky Crystal
24 ounces of cauliflower florets
¼ cup coconut oil, melted
4 cloves garlic, minced
Kosher salt and freshly ground black pepper, to taste
¼ cup freshly grated parmesan
2 tablespoons chopped fresh parsley leaves
Preheat oven to 425 degrees Fahrenheit.
Lightly oil a baking sheet or coat with nonstick spray. Place cauliflower florets in a single layer onto the prepared baking sheet. Add coconut oil and garlic; season with salt and pepper, to taste. Gently toss to combine.
Place into oven and bake for 12-14 minutes, or until tender and golden brown.
Serve immediately, sprinkled with parmesan and parsley, if desired.
Nutrition 123 calories, 10.1 g fat (8.5 g saturated), 74 mg sodium, 6.9 g carbs, 2.9 g fiber, 2.8 g sugar, 3.8 g protein.
Shaved Brussels Sprouts Salad – Submitted by Andrew LaCombe
(Courtesy of Cooking Light)
Active Time: 15 Mins – Total Time: 15 Mins – Serves: 6
1 pound Brussels sprouts
1/2 cup toasted walnuts
3 tablespoons finely grated pecorino Romano cheese
3 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Roasted Sweet Potato Quinoa Black Bean Salad – Submitted by Mackenzie Leigh
(Courtesy of Well Plated by Erin)
Yield: Serves 6 – Prep Time: 15 minutes – Cook Time: 25 minutes – Total Time: 40 minutes
1 1/4 pounds sweet potatoes, scrubbed and peeled (about 3 small/medium), cut into 1/2-inch chunks
1 large red onion, cut into 1/2-inch chunks
4 tablespoons extra virgin olive oil, divided
2 teaspoons ground chili powder
1 teaspoon smoked paprika
1/2 teaspoon kosher salt
1 1/2 cups cooked quinoa (from 1/2 cup dry)
Zest and juice of 2 limes (3 tablespoons lime juice total)
2 teaspoons pure maple syrup (or substitute honey or light agave nectar)
1 clove garlic, minced
1 (15 ounce) can reduced sodium black beans, rinsed and drained
1 large bell pepper, cored and diced
3/4 cup freshly chopped cilantro
Preheat the oven to 400 degrees F. Place the cubed sweet potatoes and red onion on a large baking sheet. Drizzle with 1 tablespoon olive oil, then sprinkle with the chili powder, smoked paprika, and salt. Toss to coat and spread into a single layer. Bake until the potatoes are just tender, about 25 minutes, turning halfway through. Remove from the oven and set aside.
While the potatoes bake, cook the quinoa (if needed). In a small bowl or large measuring cup, whisk together the remaining 3 tablespoons extra virgin olive oil, lime juice and zest, maple syrup, and garlic (or shake the ingredients together in a mason jar with a tight-fitting lid).
In a large mixing bowl, combine the cooked quinoa, black beans, bell pepper, cilantro, and roasted sweet potatoes and onions. Pour the dressing over the top, then toss to combine. Enjoy warm or at room temperature.
Store leftovers in the refrigerator for up to five days. If making for a party, you can make and assemble up to 1 day in advance—the recipe tastes its best either day or day after it is made.
NUTRITION FACTS – Serving Size: 1 (of 6)—about 1.5 cups
Amount Per Serving: Calories: 312 Total Fat: 11g Saturated Fat: 0g Cholesterol: 0mg Sodium: 308mg Carbohydrates: 49g Fiber: 9g Sugar: 9g Protein: 9g
Tex-Mex Summer Squash Casserole – Submitted by Patrick Callahan
(Adapted from Eating Well)
2¼ pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups) (can substitute zucchini)
⅔ cup finely chopped yellow onion
1 4-ounce can chopped green chiles
1 4- ½-ounce can chopped jalapenos, (about ½ cup), drained
½ teaspoon salt, or to taste
2¼ cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided
¼ cup all-purpose flour
¾ cup mild salsa
4 scallions, thinly sliced, for garnish
¼ cup finely chopped red onion, for garnish
Active: 20 min – Ready In: 1 hr 30 min
Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray. Combine squash, onion, chiles, jalapenos, salt and ¾ cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil. Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1½ cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.
Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat, covered, at 350°F for about 40 minutes. Garnish just before serving.
We hope you enjoy all of these tasty recipes! Happy Thanksgiving from TV6 & FOX UP!