Thanksgiving is my favorite time of the year. With tons of family and friends, hearty foods, shopping, and the holiday spirit; what could possibly be wrong? For those of you who choose to be mindful of your health and waistlines, this time of the year can become a tad stressful with high calorie foods on your gathering tables. Fear none. Because I love you all, I’ve suggested a handful of healthful, flavorful, lower calorie Thanksgiving-themed recipes. From the turkey to dessert, I’ve covered it all. Prove to your crowd that these typical, high-in-everything dishes, can be prepared in a more healthy, delicious manner. Enjoy, indulge, be safe, and PLEASE send feedback!!! Happy Thanksgiving
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If you are in charge of the Main Event…
“APPLE-SHALLOT ROASTED TURKEY”
http://www.eatingwell.com/recipes/apple_shallot_roasted_turkey.html
INGREDIENTS:
- 1 10- to 12-pound turkey
- 2 tablespoons canola oil
- 2 tablespoons chopped fresh parsley, plus 3 sprigs
- 1 tablespoon chopped fresh sage, plus 3 sprigs
- 1 tablespoon chopped fresh thyme, plus 3 sprigs
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground pepper
- 1 1/2 pounds shallots, peeled and halved lengthwise, divided
- 1 tart green apple, quartered
- 3 cups water, plus more as needed
PREPARATION:
- Position rack in lower third of oven; preheat to 475°F.
- Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
- Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
- Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
- Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
Makes: 12 servings, 3 ounces each, plus plenty of leftovers
Prep Time: 45 minutes
Total Time: 3 1/2 hours
NUTRITION:
Per serving: 155 calories; 5 g fat (1 g sat , 2 g mono ); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
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Fill it up with LOVE…
TURKEY STUFFING
http://lowfatcooking.about.com/od/thanksgivin1/r/Herbed-Cornbread-Stuffing.htm
INGREDIENTS:
- 6 cups prepared low fat cornbread, cut into small cubes
- 2 tsp canola oil
- 3 celery stalks, chopped
- 1 large onion, finely chopped
- 2 cloves garlic finely chopped
- 1 tbsp fresh sage, finely chopped
- 1 tbsp fresh thyme, finely chopped
- 1 tbsp fresh rosemary, finely chopped
- 2 cups fat-free, low-sodium chicken broth (use vegetable broth if you prefer)
- 1 large egg, lightly beaten
- 2 egg whites
- salt and pepper to taste
PREPARATION:
- Preheat oven to 400 degrees.
- Spread cornbread cubes on to two baking sheets and bake for 10 minutes. Remove from oven and allow to cool.
- Heat oil on medium heat in large skillet. Sauté celery, onion and garlic until softened, about 5-7 minutes.
- Place sauteed vegetables in a large bowl. Add cornbread cubes, chopped sage, thyme and rosemary, and mix well. Add broth one cup at a time and mix well between cups so the liquid is absorbed. Add egg and egg white, and stir once more.
- Spoon cornbread stuffing mixture into a 9-inch by 11-inch baking dish coated with a nonstick cooking spray, and press down.
- Bake in oven for 25-30 minutes until golden.
Makes: 15 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
NUTRITION:
Per serving: Calories: 142, Calories from Fat 45, Total Fat 4.9g (sat 0.5g), Cholesterol15mg, Sodium 326mg, Carbohydrate 20.1g, Fiber 3.6g, Protein 4.1g
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Add a little flair to the supporting details…
“GRILLED SESAME SWEET POTATOES”
INGREDIENTS:
- 1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch wedges
- 1 tablespoon canola oil
- kosher salt and black pepper
- 1 teaspoon toasted sesame oil
- 2 teaspoons toasted sesame seeds
DIRECTIONS:
- Heat grill to medium. In a large bowl, toss the potatoes with the canola oil, ½ teaspoon salt, and ¼ teaspoon pepper.
- Grill the potatoes, covered, until tender and lightly charred, 5 to 7 minutes per side. Drizzle with the toasted sesame oil and sprinkle with the sesame seeds.
Makes: 4 servings
Prep Time: 10 minutes
Total Time: 25 minutes
NUTRITION:
Per Serving: Calories 152 Fat 6g Sat Fat 0g Cholesterol 0mg Sodium 276mg Protein 2g Carbohydrate 24g Sugar 8g Fiber 3g Iron 3mg Calcium 36mg
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Surprise your crowd with not-your-average veggies…
“THANKSGIVING ROASTED ROOT VEGGIES”
http://well.blogs.nytimes.com/2010/11/05/dr-weils-simple-roasted-root-vegetables/
INGREDIENTS:
- 1 head garlic, separated into cloves and peeled
- 1 to 2 pounds root vegetables, peeled and cut into 1-inch pieces (potatoes, carrots, parsnips, turnips, rutabagas, beets, sweet potatoes)
- 1 medium onion, peeled, in 1/4-inch wedges
- 2 tablespoons olive oil
- 1 to 2 tablespoons smoked Spanish paprika or mild red chile powder
- Salt and Pepper
PREPARATION:
1. Preheat oven to 400 degrees Fahrenheit.
2. Put vegetables (except garlic) in a bowl. Toss with the oil and sprinkle with salt, pepper and paprika or chile.
3. Spread the veggies in a roasting pan. (Do not crowd the pieces; use two pans if necessary.) Roast, stirring every 15 minutes, until tender and evenly browned, 45 to 50 minutes.
4. Add garlic cloves during the last 20 minutes. Taste and adjust seasonings.
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Instead of Maple Glazed Carrots, jazz it up…
“CARROT SOUFFLE”
http://www.fitsugar.com/Light-Healthy-Carrot-Souffl-6352920
INGREDIENTS:
- 2 1/2 pounds of peeled, cut carrots
- 1/3 cup of plain lowfat yogurt
- 2 eggs and 1 egg white, beaten
- 2 tablespoons unsalted butter, softened
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 3 tablespoons flour
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon ginger
- Pinch of salt
DIRECTIONS:
- Preheat oven to 350 degrees.
- Steam carrots until tender, about 20 – 25 minutes.
- Place carrots in a food processor or blender and mix until smooth.
- Combine yogurt, eggs, butter, maple syrup, and vanilla extract into the carrots.
- Pulse in flour, baking powder, cinnamon, nutmeg, ginger, and salt to the mixture.
- Transfer mixture to a 2-quart baking dish that has been lightly coated with cooking spray or butter.
- Bake in oven for 45 minutes or until set and firm.
Makes: 8 to 10 servings.
NUTRITION:
Per serving: Calories 129 Fat 3.9g Sat Fat 2.1g Cholesterol 49mg Sodium 61mg Protein 3g Carbohydrate 23g Sugar 16g Fiber 2g
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Impossible to go wrong with placing these on the dessert table…
“PUMPKIN CARROT BARS WITH CREAM CHEESE FROSTING”
http://www.fitsugar.com/Healthy-T-Day-Dessert-Pumpkin-Carrot-Bars-Cream-Cheese-Frosting-6325643
INGREDIENTS:
- 2 cups whole wheat pastry flour
- 2 teaspoons pumpkin pie spice
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 cup sugar
- 1/2 cup brown sugar
- 1/3 cup Earth Balance (or other butter substitute)
- 2 eggs
- 2 large egg whites
- 1 can (15 oz.) pumpkin pie filling
- 2/3 cup finely shredded carrot
Cream cheese topping:
- 4 ounces light cream cheese, softened
- 1/4 cup sugar
- 1 tablespoon skim milk
DIRECTIONS:
- Pre-heat oven to 350° F. Spray a 15 x 10 jellyroll pan with cooking spray.
- In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.
- In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
- Add flour mixture and mix until well blended. Spread onto greased pan.
- To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.
- Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
- Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
- Cool in pan completely on wire rack before cutting into squares.
Makes 48 squares.
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Cut your calories in half while keeping your taste buds dancing…
“WARM BAKED APPLE PIE”
http://www.thatsfit.com/2010/10/14/healthy-apple-pie-recipe/
INGREDIENTS:
Filling:
- 4 medium apples, peeled and sliced
- 1 medium jicama, peeled and shredded
- 1/4 cup sugar
- 2 teaspoons cinnamon
- 1 teaspoon nutmeg
- 1 tablespoon lemon juiceCrust:
- 2 cups whole-wheat pastry flour
- 4 tablespoons butter
- 3 teaspoons baking powder
DIRECTIONS:
1. Preheat oven to 425 F.
2. Combine the apples, jicama, sugar, cinnamon, nutmeg and lemon juice in a medium bowl. Mix well to coat the fruit and put aside until crust is ready.
3. To make the crust, combine the pastry flour and baking powder in a medium bowl. Cut in butter until mixture is soft and crumbly. Add water until mixture forms a ball.
4. Divide in half and shape into a ball. Roll dough on a floured surface. Line pie plate with half the dough.
5. Fill pie plate with the apple mixture.
6. Cover with the second crust. Cut slits in the top and brush with egg whites if desired.
7. Bake for 20-25 minutes. Reduce heat to 325 F and continue to bake for another 30-40 minutes or until the apples are soft.
Makes: 12 Servings
NUTRITION:
Per Serving: 235 calories, 5 g fat, 3 g saturated fat, 47 g carbohydrates, 16 g sugars, 9 g fiber, 5 g protein, 186 mg sodium