The document discusses making healthy changes to traditional holiday dishes in order to reduce calorie and fat intake during the season. It provides a recipe for a Skinny Broccoli Casserole that substitutes ingredients like Greek yogurt for mayonnaise and uses a light cheese blend to create a healthier version of the classic casserole. The recipe serves 6 and takes 35 minutes to make with ingredients like broccoli, mushrooms, onions, fat-free milk, Greek yogurt, and Mexican cheese blend. Each serving contains 110 calories, 8g fat, and 2.3g fiber.

1. With the holidays come many seasonal favorites like turkey,
cranberry sauce, and sweet potato casserole. Unfortunately these
holiday feasts tend to provide far more calories than a person
needs. The holidays may not seem the same without these dishes
and you shouldn’t have to get rid of them. Below is a list of easy
changes you can make to traditional holiday items to cut back on
your calorie and fat intake this season.
If you can’t bear the thought of changing one of
your favorite recipes you can always practice
portion control as another easy way to cut back on
calories and fat but still eat the food you love!

2. Skinny Broccoli Casserole
Author: Jen Nikolaus
Recipe type: Main
Prep time: 15 minutes Cook time: 20 minutes Total time: 35 minutes
Serves: 6
A healthy casserole filled with broccoli, and mushrooms in a light & creamy sauce.
Ingredients
• 1 small onion, chopped
• 1 Tbsp. olive oil
• 2 (8-oz) pkgs, sliced mushrooms
• 3 Tbsp. all purpose flour
• 1 ½ cups fat-free milk
• 1 (16-oz) package steam-in-bag broccoli florets
• 1 (5.3-oz) container fat-free plain Greek yogurt
• ¼ cup light mayonnaise
• ¼ tsp. salt
• ¼ tsp. pepper
• ¾ cup Mexican style cheese blend
Instructions
1. Preheat oven to 350 F. Spray 2-qt casserole dish with cooking spray. Cook broccoli
in microwave according to directions. Set aside.
2. Heat olive oil over medium-high heat, add onion and mushroom and cook until
mushrooms are starting to get tender. Drain pan if needed.
3. Sprinkle flour over mushroom mixture and stir constantly, cooking for one minute.
Stir in milk. Bring to a boil and cook for 3 minutes, or until thick and bubbly.
4. Stir in cooked broccoli, and heat through, about 1 minute. Add yogurt, mayo, salt,
and pepper, stirring lightly to combine.
5. Pour into prepared casserole dish. Sprinkle top with cheese and bake for 20
minutes, or until cheese melts and it’s bubbly around the edges. Enjoy!
Nutrition Information
Serving size: 1 cup, 110 Calories, 8g Fat, 10g Protein, 11.5g Carbohydrates, 410mg Sodium,
2.3g Fiber