Nov 18, 2014 11:45 PM

Author: Office of Public Affairs


Usually “healthy” and “Thanksgiving dinner” don’t go together, but with a few simple recipe modifications, you can enjoy traditional foods for a fraction of the calories and fat. Here, we give stuffing, mashed potatoes and gravy a makeover.  

Stuffing

For this guilt-free stuffing, skip the sausage, and opt for wheat bread and extra veggies. It contains half the sodium and is 150 calories and 9 grams of fat less per serving than traditional stuffing. 

Ingredients

1 tablespoon light butter
½ cup onion, chopped
½ cup celery, diced
½ cup carrots, diced
½ cup mushrooms, diced
3 cloves of garlic
14 ounces day-old wheat bread
1 teaspoon pepper
2 teaspoons poultry seasoning
2 cups chicken broth
cooking spray 

Preparation

  1. Preheat oven to 350.
  2. In butter, sauté carrots, celery, onion, garlic and mushrooms until veggies are tender.
  3. Transfer to bowl and cool slightly.
  4. Mix bread, pepper and poultry seasoning into veggie mixture, then add chicken broth until stuffing is moist but not soaking.
  5. Spray casserole dish with cooking spray. Add stuffing mix. Cover with foil and bake for 20–25 minutes.
  6. Uncover and bake until slightly crispy, about 10 more minutes.

Nutrition

Per ½-cup serving (makes 16 servings): 106 calories; 1.4 g fat; 0 mg cholesterol; 20 g carbohydrates; 3 g protein; 4 g fiber; 406 mg sodium.

Source: recipes.sparkpeople.com

Mashed Potatoes

It’s easy to cut fat and calories in this Thanksgiving staple without compromising taste. Chicken broth and fat-free sour cream give it a rich flavor. Swapping cream-laden potatoes for this recipe will save you about 300 calories and 22 grams of fat per serving. 

Ingredients

2 pounds (four medium) potatoes, peeled and cubed
4 large garlic cloves, peeled and halved
¼ cup fat-free sour cream
¼ cup fat-free chicken broth
2 tablespoons skim milk
1 tablespoon light butter
salt and pepper
¼ cup fresh herbs (parsley, thyme and tarragon work well) 

Preparation

  1. Boil potatoes and garlic in a large pot of water until potatoes are tender, about 20 minutes.
  2. Drain and return potatoes and garlic to pan.
  3. Add remaining ingredients and mash until smooth.
  4. Season with salt and pepper.

Nutrition

Per ¾-cup serving (makes five servings): 160 calories; 1.7 g fat; 32 g carbohydrates; 4 g protein; 3 g fiber.

Source: skinnytaste.com

Gravy

Swap the greasy, salty gravy made from pan drippings with this heart-healthy option, and you save up to 200 calories and 20 grams of fat per serving. Apple cider vinegar creates a rich fall flavor that pairs perfectly with turkey.

Ingredients

4 cups reduced-sodium chicken or turkey broth
3 tablespoons flour
1¼ cups apple cider
2 tablespoons cider vinegar
salt and pepper

Preparation

  1. Whisk ½ cup broth and flour in a small bowl until smooth; set aside.
  2. Bring cider and vinegar to a boil in a large pot and cook until liquid is reduced by half, about seven minutes.
  3. Add the remaining broth, and return to a boil, whisking often. Boil until liquid is reduced by half, about 10 minutes.
  4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, about two minutes.
  5. Season with salt and pepper.

Nutrition

Per 3-tablespoon serving (makes 12 servings): 28 calories; 0 g fat; 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 56 mg sodium; 28 mg potassium.

Source: eatingwell.com

recipes nutrition thanksgiving

comments powered by Disqus

Sign Up for Weekly Health Updates

Get weekly emails of the latest news from HealthFeed.

For Patients

Find a doctor or location close to you so you can get the health care you need, when you need it