My Healthy Holiday Meal

TrainingWithTonya

In preparation for Thanksgiving, I pulled out an article I wrote a few years ago with some healthy recipes for Thanksgiving dinner. Thought some of you might want to try the recipes.




Fruit Platter Fantasia

1 cup orange or grapefruit sections

1 medium peach, sliced

1 cup watermelon balls

1 cup seedless red or green grapes

1 cantaloupe or honeydew melon, peeled and cut into thin wedges

Mint leaves and grated orange peel for garnish

Arrange on serving platter. Cover with plastic wrap and chill for 1 hour.

For the Dip:

4 ounces light cream cheese, softened

2 tablespoons sugar-free orange marmalade

1 teaspoon grated lemon peel

¼ teaspoon ground ginger

1 container (8 ounces) vanilla nonfat yogurt

In medium missing bowl, using an electric mixer set on high speed, beat cream cheese until fluffy. Beat in marmalade, lemon peel, and ginger. Stir in yogurt. Mix well. Chill 1 hour or overnight.

1 serving equals 1 cup fruit and 2 tablespoons dip. Per Serving: 163 calories, 30g carbohydrates, 5g protein, 4g fat

Notes: Fruit provides plenty of vitamins and complex carbohydrates, keys to a healthy diet. Nonfat yogurt has lots of calcium, which is good for building strong bones and preventing osteoporosis.




Stuffed Turkey Breast

1 teaspoon vegetable oil

½ cup chopped yellow onion

½ cup chopped mushrooms

½ cup frozen chopped spinach, thawed and squeezed dry

½ boneless turkey breast, with skin

3 ounces sliced turkey ham, cut into ½ inch wide strips

Preheat oven to 375 degrees F. In a medium nonstick skillet, heat oil over medium-high heat. Add onion; cook for 4 minutes. Add mushrooms; cook until most of the liquid from the mushrooms has evaporated, about 3 minutes. Remove from heat; stir in spinach. Set aside.

Place Turkey, skin side down, on plastic wrap on a cutting board. Starting on a long side, cut breast horizontally without cutting through. Unfold and cover with another piece of plastic wrap. Pound turkey gently with meat mallet to 1-inch thickness.

Remove top piece of plastic wrap. Lay turkey ham strips lengthwise over skinless side of turkey breast. Top with cooled spinach mixture.

Fold skin side over filling. Tie with kitchen twine in several places. Place in shallow roasting pan.

Roast turkey, brushing occasionally with pan drippings, until an instant-read meat thermometer inserted in thickest part of the meat registers 165 degrees F., about 1 hour. Place turkey on a carving board; let stand for 10 minutes. Slice into ½ inch thick slices and serve immediately.

1 serving equals 2 slices. Per serving: 214 calories, 2g carbohydrates, 28g protein, and 10g fat

Notes: Can be substituted for a traditional turkey for smaller families or for variety. Just a little turkey ham adds smoky flavor. The breast is the leanest part of the turkey. Spinach adds iron and vitamin E.







Classic Roast Turkey

2 Tablespoons olive oil

1 teaspoon dried thyme

1 teaspoon dried rosemary

1 clove garlic, minced, plus 5 cloves garlic, peeled

1 10-lb. roasting turkey, trimmed

2 lemons, halved

¼ teaspoon salt

¼ teaspoon black pepper

Preheat oven to 325 degrees F. In a small bowl, combine oil, herbs, and minced garlic. Mix well.

Rinse turkey inside and out and pat dry with paper towels. Tuck wings under. Gently loosen skin covering breast. Rub some of the herb mixture underneath the skin. Rub remaining herb mixture in cavity and over skin. Place garlic cloves and lemon in cavity. Using kitchen twine, tie legs together. Sprinkle salt and pepper over turkey.

Place turkey on rack in roasting pan. Roast for 1 hour. Tilt to release juices from cavity into pan. Baste and return to oven. Roast until an instant-read meat thermometer inserted in thickest part of thigh registers 180 degrees F. Baste every 15 minutes.

Place on serving platter and let stand for 15 minutes. Carve and serve. To cut fat, do not eat skin.

1 serving equals 3 ounces. Per serving: 228 calories, 1g carbohydrates, 31g protein, 10g fat.

Notes: Lemon, garlic, and herbs add intense flavor. For perfect presentation, tie the legs together with kitchen twine and tuck the wings under the turkey before roasting. This will also insure even cooking. Use a V-shaped rack to roast the turkey. The rack will help the bird hold it’s shape, as well as allow the fat to drip away easily during cooking.






Savory Potato Gratin

4 medium russet potatoes, peeled and cut into ¼ inch thick slices (about 4 cups)

2 Tablespoons light olive or canola oil

4 medium yellow onions, sliced (about 5 cups)

2 cloves garlic, minced

1 Tablespoon chopped fresh thyme or 1 teaspoon dried thyme

½ teaspoon salt

¼ teaspoon freshly ground black pepper

½ cup skim milk

¼ teaspoon paprika

Preheat oven to 400 degrees F. Spray a shallow 2-quart oval or rectangular baking dish with vegetable cooking spray and set aside.

Place the potatoes in a large saucepan and cover with cold water. Bring to a boil over medium-high heat and cook until potato slices are just tender, about 10 minutes. Drain and set aside.

While potatoes are cooking, in a large nonstick skillet, heat oil over medium-low heat. Add the onions and garlic; cook until onions are softened and beginning to brown, about 15 minutes.

Spread a thin layer of potatoes in prepared dish, sprinkle with thyme, salt, and pepper and top with a layer of onion mixture. Repeat layers twice, ending with onion mixture. Pour in milk and sprinkle paprika over the top. Bake until potatoes are lightly browned, about 20 minutes. Serve immediately.

1 serving equals 1 cup. Per serving: 273 calories, 47g carbohydrates, 6g protein, 8g fat.

Notes: The term “gratin” refers to baked or broiled dishes with crusty tops, which often include breadcrumbs and cheese. Besides potatoes, other vegetable combinations, poultry or fish dishes, and even fruits can be prepared this way. For best results, make as many layers of ingredients as possible, seasoning each layer as you go. Gratins are best baked in shallow, ovenproof dishes that fit easily under the broiler. And because of the large surface area, there will be lots of crisp, savory crust to enjoy. Potatoes are high in potassium and complex carbohydrates. Onions may be linked to lowering blood pressure levels.









Broccoli In Garlic Butter

1 bunch broccoli, cut into flowerets (about 4 cups)

2 Tablespoons unsalted butter

1 Tablespoon olive oil

2 cloves garlic, minced

½ teaspoon dried rosemary

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup grated parmesan cheese (optional)

In a large saucepan, bring a small amount of water to a boil over high heat. Place broccoli in a steamer basket and place basket in pan. Cover and steam just until crisp-tender, about 5 minutes. Drain well and set aside.

In a large nonstick skillet, heat butter and oil over medium-high heat. Add garlic and rosemary; sauté for 1 minute. Add broccoli to skillet; stir to coat with butter mixture. Cook until heated through, about 1 to 2 minutes. Season with salt and pepper.

Place in serving dish. Sprinkle with cheese and serve immediately.

1 serving equals 2/3 cup. Per serving: 72 calories, 4g carbohydrates, 2g protein, and 6g fat.

Notes: Broccoli is a great source of vitamins A and C and has anti-cancer properties.







Cheese-Topped Vegetables

2 cups small broccoli flowerets

2 cups small cauliflower flowerets

1 cup thinly sliced carrot

½ cup frozen green peas, thawed

For the Sauce:

2 teaspoons vegetable oil

1 Tablespoon all-purpose flour

¾ cup skim milk

¼ cup reduced-sodium chicken broth

¾ cup shredded reduced-fat cheddar cheese, divided

¼ teaspoon ground black pepper

Preheat oven to 400 degrees F. In a large saucepan, bring 2 quarts of water to a boil. Add broccoli and cauliflower. Cook for 3 minutes. Add carrot and cook for 2 minutes. Drain. Place mixture in a 2-quart baking dish. Stir in peas; set aside.

To prepare sauce, in a small saucepan, heat oil over medium heat. Add flour; cook, stirring constantly, for 1 minute.

Gradually whisk in milk and broth. Bring to a boil and cook, whisking frequently, for 3 minutes. Remove from heat. Stir in ½ cup of cheddar and pepper.

Pour sauce over vegetables; stir until coated. Sprinkle remaining cheese over top. Bake until cheese is bubbling, about 5 minutes. Serve immediately.

1 serving equals 2/3 cup. Per serving: 113 calories, 11g carbohydrates, 8g protein, and 4g fat.

Notes: Carrots are a rich source of vitamin A. The cheese sauce is made from skim milk. Cauliflower and broccoli add iron. Short cut—use frozen vegetables instead of fresh. There is no need to precook them.





Poppy Seed Dinner Rolls

3 cups all-purpose flour, divided

1/3 cup yellow cornmeal

2 Tablespoons granulated sugar

1 envelope (1/4 ounce) rapid-rising yeast

¾ teaspoon salt

1 cup low-fat milk

1 Tablespoon margarine

1 large egg, lightly beaten
1 teaspoon water

2 teaspoons poppy seeds

In a large bowl, combine 2 cups flour, cornmeal, sugar, yeast, and salt. Mix well.

In a small saucepan, heat milk and margarine over low heat until temperature reaches 125 degrees F. Stir milk mixture into flour mixture. Set aside 1 teaspoon of the egg; add remainder to flour mixture. Stir in enough remaining flour to form a soft dough. Turn out onto a floured work surface; knead for 8 minutes. Cover with a kitchen towel; let stand for 10 minutes.

Spray three 6-cup muffin tins with vegetable cooking spray. Divide dough into thirds. Divide each third into 6 pieces; roll into balls. Place in prepared pans.

Fill a large shallow pan half full with boiling water. Place a wire rack over pan; place muffin tins on rack. Cover with kitchen towel; let rise until doubled, about 30 minutes.

Preheat oven to 375 degrees F. Beat remaining egg with water. Brush egg mixture over tops of rolls; sprinkle with poppy seeds.

Bake until golden brown, about 10 minutes. Place on a wire rack; cool for 10 minutes. Serve warm.

1 serving equals 1 roll. Per serving: 110 calories, 20g carbohydrates, 3g protein, 2g fat.

Notes: Yellow cornmeal offers fiber, as well as potassium and magnesium. For best results, use a yeast thermometer to test the temperature of hot liquid before adding yeast. If the liquid is too cool, the yeast will not activate; if it’s too hot, the yeast will die. Rapid rising yeast allows dough to rise twice as fast as dough made with regular active dry yeast. There is no need to proof the yeast—just make sure that it is used before the expiration date on the package. Because fast rising yeast has a finer grain, it does not need to be dissolved in liquid before it is added to the dry ingredients.









Harvest Pumpkin Pie

2 cups canned pumpkin puree

2/3 cup firmly packed light brown sugar

¼ cup granulated sugar

2 Tablespoons all-purpose flour

1 ½ teaspoons ground cinnamon

½ teaspoon nutmeg

½ teaspoon ground ginger

1 ¼ cups low-fat milk

2 egg whites, lightly beaten

1 ½ teaspoons vanilla extract

Pastry Leaves for Garnish

For the Crust:

1 1/3 cups cake flour, sifted

1 Tablespoon granulated sugar

½ teaspoon salt

¼ cup canola oil

3 Tablespoons cold water

To prepare the crust, in a medium bowl, stir together cake flour, sugar, and salt. Stir in oil and water until mixture forms a ball. Wrap ball in plastic wrap; refrigerate for 30 minutes.

Preheat oven to 400 degrees F. Roll dough between two sheets of waxed paper until 1/8 inch thick. Place in a deep 9-inch pie plate. Trim excess dough. Crimp edges.

In a large bowl, stir together pumpkin puree, brown and granulated sugars, and all-purpose flour. Add spices; stir to blend. Whisk in milk, egg whites, and vanilla. Pour pumpkin mixture into prepared crust.

Bake until filling is set but still slightly loose in center, about 40 to 45 minutes. Place pie on a wire rack and cool completely. Garnish with Pastry Leaves.

1 serving equals 1/10th of pie. Per serving: 233 calories, 39g carbohydrates, 4g protein, and 7g fat.

Notes: Spices give flavor without added calories. Sweet pumpkin puree is low in sugar and high in vitamin A. For a change of pace, you can substitute cup for cup, pureed butternut squash or sweet potato for the pumpkin puree and proceed as directed.





All-American Apple Pie

¼ cup packed light brown sugar

¼ cup granulated sugar

1 Tablespoon all-purpose flour

1 teaspoon grated lemon peel

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

6 medium baking apples, peeled, cored, and thinly sliced

1 cup dark raisins

2 unbaked, ready-made 9-inch piecrusts

For the Glaze:

1 large egg, beaten
1 teaspoon granulated sugar

Preheat oven to 425 degrees F. In a large bowl, combine brown sugar, granulated sugar, flour, lemon peel, cinnamon, and nutmeg. Mix well.

Add apples to sugar mixture; stir until coated. Stir in raisins. Spoon into piecrust. Place second piecrust on top of filling. Trim edges, pressing against edge of pan. Using a sharp knife, cut steam vents in piecrust. To glaze, lightly brush piecrust with beaten egg. Sprinkle with sugar.

Bake until piecrust is golden brown, about 35 to 40 minutes. Place on wire rack to cool for 30 minutes. Serve warm.

1 serving equals 1/10th of pie. Per serving: 226 calories, 43g carbohydrates, 1g protein, 6g fat.

Notes: Apples lend fiber, vitamins, and minerals to this dessert. Raisins provide a good source of iron.