Tuesday, December 1, 2015

Savory Stuffing Recipe

Save time, calories and fat by using an herb-seasoned stuffing mix and substituting butter with low-fat, reduced-sodium chicken broth. In addition to extra celery, onions and garlic, add some leeks -- they fight heart disease and cancer -- and you’ll end up with low-fat stuffing rich in nutrients and antioxidants! Play around with flavor to create your own customized stuffing by adding any combination of nutrient-rich vegetables, fruits, dried fruits and chopped nuts.

Makes 12 servings

14- to 16-ounce package herb-seasoned stuffing mix
2 1/4 to 3 1/2 cups fat-free, low-sodium chicken broth
1/2 teaspoon poultry seasoning
1/4 teaspoon pepper
1 tablespoon extra-virgin olive oil
1 tablespoon finely minced garlic
1 cup finely diced celery
1 cup finely diced onion
1 cup finely diced leeks

1.  Heat oven to 350 F.
2.  Coat a 9-by-13-inch glass or ceramic baking dish with vegetable cooking spray.
3.  Combine stuffing mix, chicken broth, poultry seasoning and pepper in a large bowl.
4.  Heat oil in large skillet over medium-high heat. Add garlic, celery, onion and leeks and saute for five minutes, or until slightly tender.
5.  Add sauteed vegetables to stuffing mix and toss lightly to combine. Add additional chicken broth for a moister stuffing.
6.  Place stuffing in baking dish and bake about 30 to 35 minutes, or until completely hot throughout.

Nutrition information (per serving)
160 calories
5 g protein
29 g carbohydrate
2.5 g fat (0 g saturated)
0 mg cholesterol
575 mg sodium
100 mg potassium
48 mg calcium
1.7 mg iron
170 IU vitamin A
3 mg vitamin C
3 g fiber

Kim Galeaz is a registered dietitian based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokeswoman for the food, beverage and agriculture industry, Galeaz is passionate about blending great taste with good health in all her culinary creations.

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