Healthy Thanksgiving Feast

Healthy Thanksgiving Feast An entire - healthy - Thanksgiving feast! Artichoke dip, turkey breast with cornbread stuffing, twice baked sweet potatoes and mashed potatoes with rosemary and leeks, cranberry relish, steamed vegetable medley and finally for dessert, a light maple pumpkin pie. Artichoke Dip Ingredients 1/2 cup reduced fat sour cream 1/4 cup reduced fat cream cheese 1/2 cup (1 small) green bell pepper, chopped 1/4 cup (4 medium) green onion, chopped 1 clove garlic, finely chopped 1 jar (6 ounce) marinated artichoke hearts, drained and chopped Recipe Directions Mix all ingredients, cover and refrigerate for about 2 hours. Serve with crackers or raw vegetables. Nutrition Information Yield: 12 servings Serving size: 2 ounces Calories: 40; Total fat: 2 gram; Saturated fat: trace; Cholesterol: 4 mg; Sodium: 84 mg; Carbohydrate: 4 grams; Protein: 2 grams; Dietary fiber: trace

Turkey Breast with Cornbread Stuffing 1 (3 pound) boneless, skinless turkey breast 2 teaspoons olive oil 1 1/2 cups finely chopped fresh mushrooms 3/4 cups finely chopped onion 1 clove garlic, minced Dash of dried thyme 1/4 cup minced fresh parsley 3 tablespoons currants 2 tablespoons chopped pecans 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup unsweetened apple juice 2 tablespoons honey 1/8 teaspoon dried thyme 1 small clove garlic, crushed Cornbread: 1/4 cup yellow cornmeal 1/4 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon sugar 1/4 cup skim milk 1 tablespoon frozen egg substitute, thawed 1 1/2 teaspoons olive oil Cornbread: Combine first 4 ingredients in a medium bowl and make a well in the center. Combine milk, egg substitute and oil and add into the well in the dry ingredients. Mix together just until dry ingredients are moistened. Pour batter into a loaf pan and bake at 400 degrees for 10-12 minutes or until lightly browned. Cool in the pan on a wire rack. Turkey: Trim fat from turkey and place on waxed paper. Slice breast almost in half horizontally and fold open to enlarge turkey breast. Place wax paper on top and flatten breast to 1/2-inch thickness using a meat mallet or rolling pin. Stuffing: Add oil to large nonstick skillet and heat over medium heat until hot. Add mushrooms, onion, garlic and dash of thyme. Saute for 5 minutes or until vegetables are tender. Tear cornbread into pieces and process in a blender or food processor into dry crumbs. Stir in cornbread crumbs, parsley and next 4 ingredients and mix well. Spoon cornbread mixture in center of the turkey breast, leaving a 2-inch border at sides. Tightly roll turkey breast starting with shorter side. Tie turkey breast with string at 2-inch intervals. Glaze: combine apple juice, honey, 1/8-teaspoon thyme and crushed garlic in a small bowl and mix well. Place turkey breast roll seam side down on a rack in a baking dish and brush with apple juice mixture. Shield turkey breast with foil and bake at 325 degrees for 1 hour,

basting frequently with apple juice mixture. Uncover and bake another 30 minutes or until meat thermometer reads 170 degrees. Remove string and let roll stand for 10 minutes before cutting into 12 slices. Makes 12 servings, 1 slice each (approx 3 ounces turkey and 4 ounces stuffing). Nutrients per serving: Calories: 200; Total fat: 3 grams; Saturated fat: 1 gram; Cholesterol: 70 mg; Sodium: 192 mg; Carbohydrate: 12 grams; Protein: 29 grams; Fiber: 1 gram Twice Baked Sweet Potato 1-3/4 pounds (about 8 small) unpeeled sweet potatoes 1/2 cup golden raisins 2 tablespoons brown sugar 1/4 teaspoon ground cinnamon 1 (8 ounce) can unsweetened crushed pineapple, drained 2 tablespoons chopped pecans Place potatoes on a baking sheet. Bake at 400 degrees for 1 hour or until done. Let cool 15 minutes. Cut each potato in half lengthwise and carefully scoop out pulp and place into a bowl. Mash pulp and stir in raisins, brown sugar, cinnamon, and pineapple. Spoon mixture back into shells and sprinkle with pecans. Bake at 400 degrees for 15 minutes or until thoroughly heated. Makes 8 servings, 2 potato halves each. Nutrients per serving: Calories: 134; Total fat: 1 gram; Saturated fat: less than 1 gram; Cholesterol: 0 mg; Sodium: 12 mg; Carbohydrate: 31 grams; Protein: 2 grams; Dietary fiber: 3 grams

Mashed Potatoes with Rosemary and Leeks Ingredients 2 pounds potatoes, unpeeled 4 tablespoons nonfat sour cream 2 tablespoons nonfat milk 1 tablespoon chopped rosemary or 1 teaspoon dried rosemary 1 tablespoon chopped garlic 1 small leek, white part only, coarsely chopped Salt and white pepper 2 tablespoons white wine or chicken broth Cut potatoes into quarters and cook in boiling water for 15 to 20 minutes or until tender. Drain and place in an oven at 300 degrees just to lightly dry them out. Spray a small saucepan with nonstick cooking spray, and cook the leek and garlic until lightly brown. Add the rosemary and continue to cook two more minutes. Add wine or chicken broth. Mix all ingredients, except sour cream and milk, using an electric mixer on low speed. Slowly add milk and then sour cream and season with salt and white pepper. Recipe makes 4 to 6 servings at 6 ounces each. Nutrients per serving: Calories: 239; Total fat: less than 1 gram; Saturated fat: 0 grams; Cholesterol: 0 mg; Sodium: 164 mg; Carbohydrate: 53 grams; Protein: 6 grams; Dietary fiber: 5 grams

Cranberry Relish 1 orange 2 cups fresh or frozen cranberries (thawed if frozen) 1 cup red apple (approx. 1 med. apple), finely chopped 1 (8 ounce) can sweetened crushed pineapple, drained 1/3 cup sugar Cut orange into 4 pieces and remove seeds. Place orange and peel into blender or food processor and process until finely chopped. Place in large glass bowl and set aside. Place cranberries in a food processor or blender and pulse blend until coarsely chopped. Add cranberries and remaining ingredients to chopped orange and mix well. Cover and refrigerate at least 8 hours. Recipe makes 6, 6-ounce servings. Nutrients per serving: Calories: 105; Total fat: trace (2% of calories); Saturated fat: trace; Cholesterol: 0 mg; Sodium: 1 mg; Carbohydrate: 27 grams (97% of calories); Protein: 1 gram (2% of calories); Dietary fiber: 3 grams

Steamed Vegetable Medley 1 cup broccoli florets 1 cup cauliflower florets 1 cup sliced carrots or baby carrots 1 medium red onion, sliced and separated into rings 1 teaspoon reduced fat margarine 1/2 teaspoon dried basil Steam broccoli, cauliflower and carrots until fork-tender. Heat margarine in a large nonstick skillet over medium heat. Add onions and saute until fork tender. Toss all ingredients together and serve. Recipe makes 6 servings, 6-ounces each. Nutrients per serving: Calories: 33; Total fat: 1 gram; Saturated fat: trace; Cholesterol: 0 mg; Sodium: 32 mg; Carbohydrate: 6 grams; Protein: 1 gram; Dietary fiber: 2 grams

Maple Pumpkin Pie 2 cups sifted cake flour 2 tablespoons sugar 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/2 cup cold margarine 1/4 cup cold water 3 cups cooked and mashed pumpkin 1-1/2 cups evaporated skim milk 1 cup frozen egg substitute, thawed 1/2 cup sugar 1/2 cup maple syrup 1 1/2 teaspoons ground cinnamon 1/2 teaspoon salt 1/2 teaspoon ground allspice 1/2 teaspoon ground cloves Combine flour, 2 tablespoons sugar, 1/2-teaspoon cinnamon and nutmeg and stir well. Cut in margarine using a pastry blender or fork until well mixed. Sprinkle cold water, 1 tablespoon at a time, evenly over mixture until moistened. Divide dough in half and shape each into a ball. Place 1 ball of dough between waxed paper and press into a 4-inch circle. Chill 15 minutes. Roll dough into a 13-inch circle and place in freezer for 10 minutes. Removed waxed paper and press dough into a 9-inch pie plate coated with nonstick cooking spray. Trim excess dough and set aside. Fold edges to "flute" piecrust. Repeat process with other ball of dough. Shape excess dough into a ball and roll to 1/8-inch thickness between 2 sheets of waxed paper. Freeze for 10 minutes. Remove waxed paper and cut into 4 leaves or other shapes using cookie cutters or a knife. Cover and freeze for 15 minutes. Combine pumpkin and next 8 ingredients and mix well. Pour mixture evenly into each pie shell and top with cut-out shapes. Bake at 350 degrees for 1 hour or until an inserted knife comes out clean. Makes 16 servings (2 pies). Nutrients per serving: Calories: 211; Total fat: 6 grams; Saturated fat: less than 1 gram; Cholesterol: 2 mg; Sodium: 211 mg; Carbohydrate: 33 grams; Protein: 6 grams; Dietary fiber: less than 1 gram