Ashley Kibutha, Registered Dietitian and Nutritionist from Coborn's stopped by today and shared  some great information with us, about how to enjoy our holiday eating, and make healthy substitutions that taste great, and reduce our calorie intake. You can listen to the whole show by clicking on the play button below. Enjoy.

Ashley also share a great recipe for us to try for the holidays, only 78 calories per serving! Enjoy.


  • 3/4 cup uncooked wild rice (or equal amount of uncooked quinoa)
  • 2 1/2 cups water
  • 1 tablespoon olive oil
  • 3/4 cup chopped onion
  • 1 cup sliced mushrooms
  • 1 cup chopped apple (including peel)
  • 1/4 cup dried cranberries
  • 2 cups diced celery
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon poultry seasoning
  • 1/2 cup reduced sodium chicken broth
  • 1/4 cup slivvered almonds, toasted


Rinse wild rice two to three times - until water runs clear.

Place wild rice and water in a  1 1/2 quart sauce pan and bring to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you're using quinoa, cook it for about 15 minutes.)

Heat olive oil over medium heat in a skillet. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total.

Combing the rice, veggie mixture and chicken broth in a large bowl. Use to stuff turkey. Or bake in a dish coated with nonstick spray. Cover and keep warm in oven until serving. Garnish with a sprinkle of toasted almonds.