​Healthy Thanksgiving Recipes

Thanksgiving dinner doesn’t have to be a gluttonous feast of epic proportions. Consider some of these heart-healthy alternatives when planning for this year’s holiday meal.

Orange Glazed Turkey with Potatoes and Carrots

Ingredients

• Cooking spray
• 1.5 to 1.75 pound boneless turkey breast roast, skin and fat removed2 teaspoons mixed dried herbs (mix a combination of any/all – rosemary, basil, parsley, tarragon, chives, thyme, sage)
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 3 tablespoons no-sugar added orange marmalade
• 1 pound potatoes scrubbed and cut in to 1-inch cubes (can use any type of potatoes)
• 1 tablespoon extra virgin olive oil
• 4 medium carrots, peeled and cut in to 1 inch sections

Directions

 Preheat oven to 375 degrees F. Spray a 9x13 inch casserole dish with cooking spray. Place turkey in the dish.

In a small bowl, mix dry ingredients (herbs, salt, pepper, garlic powder). Rub half of mixture over the turkey.

Spread marmalade over turkey.

Stir potatoes, carrots and oil in to remaining herb mixture. Place vegetables in dish around the turkey. Bake for 1 hour.

Remove from oven and let sit 5-10 minutes to allow juices to redistribute.

Yield: 6 Servings

Nutritional Information Per Serving:

Calories 257

Total Fat 3.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.0 g

Cholesterol 76 mg

Sodium 389 mg

Carbohydrates  23 g

Fiber 3 g

Sugars  7 g

Protein 32 g

Source: American Heart Association

Pumpkin Rice Pudding

Ingredients

• 2 cups water
• 1 cup arborio rice
• 3 cups reduced-fat (2%) milk
• 1 cup solid-pack pure pumpkin (not pumpkin pie filling)
• 3/4 cup honey
• 1 teaspoon vanilla extract
• 3/4 teaspoon ground cinnamon, plus more for garnish
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/3 cup heavy whipping cream, whipped

Directions

Preheat the oven to 375 degrees F.

Bring the water to a boil in an ovenproof 4-quart saucepan. Stir in the rice and cover. Reduce the heat to low and simmer until the rice is nearly cooked, about 20 minutes. In a large bowl, whisk together the milk, pumpkin, honey, vanilla, cinnamon, ginger, nutmeg, and salt.

While the rice is still hot, add the pumpkin mixture to the saucepan and stir well to combine. Cover and transfer to the oven. Bake until the liquid has reduced by about a third and the mixture is foamy and bubbling, 45 to 50 minutes. Remove from the oven and stir well to combine all the ingredients. Transfer to a large bowl, then cover and chill in the refrigerator for at least 8 hours or overnight. The pudding will keep for up to 4 days in an airtight container in the refrigerator. Serve with a dollop of whipped cream and a sprinkling of cinnamon.

Yield: 8 servings

Nutritional Information Per Serving:

(1/2 cup rice pudding and 1-1/2 tablespoons whipped cream)

Calories 240

Total Fat 6 g (Sat Fat 3.5 g, Mono Fat 1.5 g, Poly Fat 0 g)

Protein 4 g

Carb 42 g

Fiber 1 g

Cholesterol 20 mg

Sodium 120 mg

Source: Food Network

 

Green Beans with Shallots

Ingredients

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

Directions

Bring a large pot of water to a boil.

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

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

Yield: 8 servings

Nutritional Information 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

Source: Women's Health Magazine 

 

Garlic Mashed Potatoes

Ingredients

• 1 -1/4 pounds Yukon gold potatoes, unpeeled and cut into 1-inch pieces
• 4 large cloves garlic, peeled and quartered
• 1/2 cup low-sodium chicken broth
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Directions

Place the potatoes and garlic in a steamer basket fitted over a large pot of boiling water. Cover and steam until the potatoes are knife-tender, 12 to 15 minutes. Warm the chicken broth in a small pot on the stove or in a glass container in the microwave.

Remove the steamer basket and drain the water from the large pot. Transfer the potatoes and garlic to the pot, add the oil, salt, pepper, and broth and mash until smooth.

Total Time: 25 min

Prep: 10 min

Cook: 15 min

Yield: 4 servings, serving size: 3/4 cup

Nutritional Information Per Serving:

Calories 170

Total Fat 4 g; (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g)

Protein 4 g

Carb 31 g

Fiber 3 g

Cholesterol 0 mg

Sodium 310 mg

Excellent source of: Vitamin B6, Vitamin C, Potassium

Good source of: Fiber, Niacin, Folate, Magnesium, Manganese, Phosphorus

Source: Food Network

 

Sweet Potato-Pecan Casserole

Ingredients

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 3 cup finely chopped pecans

Directions

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Total Time: 1 hr 15 min

Cook: 1 hr 15 min

Yield: 8 servings

Level: Easy

Nutritional Information Per Serving:

Calories 160

Fat 4 g (Saturated 1 g)

Cholesterol 25 mg

Sodium 180 mg

Carbohydrate 31 g

Fiber 3 g

Protein 3 g

Source: Food Network