A Heart-Healthy Holiday Recipe
Although it may be a Christmas favorite for many, one cup of eggnog (along with its over 300 calories and 10 grams of saturated fat) is a quick way to derail a day of healthy choices. Luckily, here's a leaner alternative.
- 2 cups nonfat milk
- 2 large strips orange and/or lemon zest
- 1 vanilla bean
- 2 large eggs
- 1 egg yolk
- 1/3 cup sugar
- 1 tsp. cornstarch White rum or bourbon (optional)
- Freshly grated nutmeg, for garnish
Stir together 1 ½ cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out seeds; add the seeds and pod to the milk and bring to a simmer over medium heat. While bringing milk and vanilla to simmer, whisk the eggs, egg yolk, sugar, and cornstarch in a medium bowl until light yellow.
Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining ½ cup milk. (This is to stop the eggnog from cooking further.) Transfer the eggnog to a large bowl and chill until ready to serve.
Before serving, strain the eggnog to remove the zest and vanilla pod. Add in an ounce of rum or bourbon, if desired. But for a healthier option, skip the booze and finish by garnishing with nutmeg.
Makes 6 4-ounce servings.
Nutrition Facts (per serving, without alcohol): Calories 105; Fat 2.5 g; Sodium 59 mg; Carbs 15.8 g; Fiber 0 g; Protein 5.3 g
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Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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