Monday, November 19, 2012

Healthy Recipes for Thanksgiving Day

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Turkey, Sweet Potato, and Cranberry Stew

Conjure up the holidays! Cranberries and ginger give this turkey stew a sweet-and-sour tang; $2.21 per serving.
Work Time: 25 Minutes
Total Time: 6 Hours 10 Minutes
Servings: 4
3 lb turkey drumsticks, skin removed
1 sm onion, diced
1 Tbsp honey
1 Tbsp cider vinegar
1 1/2 tsp finely chopped fresh ginger
1 tsp salt
1/2 tsp black pepper
1 c chicken stock (we used Kitchen Basics)
1 lb sweet potatoes, peeled and cut in 1" chunks
1/2 c dried cranberries
2 Tbsp flour
1. Combine turkey, onion, honey, vinegar, ginger, salt, pepper, and stock in large slow cooker. Cover and cook on low 5 hours. Add potatoes and cranberries. Cook until potatoes are tender, 45 minutes more.
2. Remove turkey and pull meat from bones. Pour one-quarter of the liquid into small pot and whisk in flour until smooth. Slowly whisk in remaining liquid. 3. Toss meat, potatoes, and cranberries with gravy and reheat if necessary.
Nutrition (per serving) 412 cal, 53 g pro, 35 g carb, 4 g fiber, 6 g fat, 2 g sat fat, 909 mg sodium

Green Beans with Shallots

Pass Up: Green Bean Casserole
Per 1/2-cup serving: 175 cal, 10 g fat (3 g sat), 18 g carbs, 541 mg sodium, 4 g fiber, 5 g protein

Pass the Green Beans with Shallots
No need to sabotage a perfectly good vegetable by drowning it in a pool of cream of mushroom soup and deep-fried onions. This lean bean dish delivers just as much flavor and crunch, and it sidesteps two-thirds of the belly-bloating sodium you'll find in a casserole.

1/4 cup olive oil
4 large shallots, peeled and quartered
2 Tbsp reduced-sodium chicken broth
2 lbs green beans, trimmed

1/ Bring a large pot of water to a boil.

2/ While water is heating, pour olive oil into a large saute pan over medium heat. Add shallots. Reduce heat to medium-low and saute until shallots are soft, about 10 minutes. Add chicken broth, 3/4 teaspoon salt, and 1/4 teaspoon pepper; stir well. Remove from heat.

3/ Add green beans to boiling water and cook for 5 minutes. Drain. Toss beans with shallot mixture. Serve immediately.

Makes 8 servings
Per 1/2-cup serving: 107 cal, 7 g fat (1 g sat), 12 g carbs, 181 mg sodium, 4 g fiber, 2 g protein
Womens health

Brown Rice Pilaf with Apricots and Almonds

Pass Up: Traditional Stuffing
Per 1/2-cup serving: 265 cal, 11 g fat (2 g sat), 38 g carbs, 865 mg sodium, 3 g fiber, 6 g protein

Pass the Brown Rice Pilaf with Apricots and Almonds
Make your stuffing with wholegrain pilaf instead of bread and you'll trim 61 calories and seven grams of fat. Not only will these slow-to-digest grains help keep you full, but they've also been shown to blast ab fat.

1 3/4 cups reduced-sodium chicken broth
1 3/4 cups medium-grain brown rice
1 Tbsp olive oil
1 cup finely chopped Vidalia onion
1/4 cup chopped dried apricots
2 tsp lemon zest
2 Tbsp chopped fresh parsley
1/4 cup slivered almonds

1/ Combine chicken broth, 1 3/4 cups water, and 3/4 teaspoon salt in saucepan. Bring to a boil. Add rice. Reduce the heat to low, cover, and cook for 40 minutes.

2/ Ten minutes before rice is finished, heat olive oil in a saute pan over medium-low heat. Add onion and saute until just soft, about 5 minutes. Add apricots, lemon zest, 2 tablespoons water, and 1/4 teaspoon ground black pepper. Stir well and remove from heat.

3/ Once rice is cooked, remove from heat. Let stand covered 5 minutes. Uncover and toss with onion mixture, parsley, and almonds. Serve.

Makes 8 servings
Per 1/2-cup serving: 204 cal, 4 g fat (1 g sat), 37 g carbs, 203 mg sodium, 2 g fiber, 5 g protein
womens health

Chili-Spiced Mashed Sweet Potatoes

Pass Up: Candied Sweet Potatoes
Per 1/2-cup serving: 315 cal, 7 g fat (3 g sat), 61 g carbs, 153 mg sodium, 5 g fiber, 2 g protein

Pass the Chili-Spiced Mashed Sweet Potatoes
Not only is this dish practically fat-free, but the chili powder contains capsaicin, which studies have shown may inhibit fat-cell growth and help people consume fewer calories. And cinnamon is no slacker spice either: It keeps your blood sugar stable and your appetite in check, so you won't be tempted to go back for a second helping.

4 large sweet potatoes (3 1/2 lbs total)
1/2 cup fresh orange juice
2 tsp orange zest
2 Tbsp brown sugar
2 tsp ground cinnamon
1 tsp chili powder

1/ Bake the sweet potatoes in a 425°F oven until they are soft, about 70 minutes. Remove sweet potatoes from oven and allow them to cool slightly.

2/ In a small bowl, whisk together orange juice, orange zest, brown sugar, 1/4 teaspoon salt, cinnamon, and chili powder.

3/ Scoop out the insides of sweet potatoes and place in a large mixing bowl. Pour orange juice mixture over sweet potatoes, mash well, and serve.

Makes 8 servings
Per 1/2-cup serving: 191 cal, <1 g fat (0 g sat), 45 g carbs, 169 mg sodium, 6 g fiber, 3 g protein 
Womens Health

Stuffing with Celery and Thyme
Do you love traditional turkey stuffing enough to take the colossal calorie splurge most stuffing recipes require once a year? With a little revision we’ve made this once-a-year favorite a low-calorie food that you can eat year-round.
4 cups cubed reduced-sodium whole-wheat bread
1 teaspoon olive oil
4 stalks celery, minced
1 cup chopped onions
2 teaspoons poultry seasoning
1/2 teaspoon dried thyme
1/4 teaspoon ground black pepper
1 1/2 cups frozen defatted chicken stock, thawed
1. Preheat the oven to 350°F. Coat a 12" x 8" baking dish with no-stick spray.
2. Coat a large baking sheet with no-stick spray. Place the bread on the baking sheet and mist with no-stick spray. Bake for 15 minutes, or until golden brown. Transfer to a large bowl.
3. Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, celery, onions, poultry seasoning, thyme, and pepper. Cook, stirring, for 5 minutes, or until the onions are soft but not browned.
4. Add the stock to the bread cubes in the bowl. Toss to mix. Add the onion mixture and mix well. Transfer to the prepared baking dish. Bake for 30 minutes, or until golden brown.
NOTE: To freeze, cool the cooked casserole. Wrap the baking dish in freezer-quality plastic wrap, then in freezer-quality foil. To use, thaw overnight in the refrigerator. Remove the foil and plastic wrap; discard the plastic wrap. Cover with the foil and bake at 350°F for 15 to 20 minutes, or until hot.
Makes 8 servings. Per serving: 93.9 calories, 1.9 g fat, .3 g sat fat, 14.9 g carbs, 4.1 g sugar, 3.7 g fiber, 4.5 g protein


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