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SHAPE UP |
Editor's note: To accommodate this holiday column, the second part of the two-part series on healthier food at home will appear next week.
Just about now you're starting to hear about how many thousands of calories you'll consume at Thanksgiving — and how much weight you'll gain this holiday season. To help you avoid those extra pounds, we went to some of the country's leading nutritionists, chefs and cookbook authors and came up with a few tasty, healthier makeovers of traditional Thanksgiving recipes.
STUFFING
Cook turkey in a large skillet over medium-high heat, stirring, until evenly browned. Drain and set aside.
In a separate saucepan, add oil and cook celery and onions over medium heat until tender, about 3 to 5 minutes. Set aside.
In a large bowl, combine turkey, celery and onion mixture, bread, egg substitute, sage, salt and pepper. Slowly add just enough broth to make the stuffing moist but not mushy. Press the mixture into a baking dish. Bake 1 hour or until top is brown and crisp.
Serves 10.
With traditional stuffing 394 calories, this makeover saving: 175 calories
— Healthy makeover by Toby Amidor, senior nutrition instructor at The Art Institute of New York City.
SWEET POTATO PUREE WITH SMOKED CHILI AND MAPLE SYRUP
Steam the sweet potatoes over boiling water that has been seasoned with the bay leaf, sea salt, coriander seeds and orange peel. Cook until sweet potatoes are very tender. Place sweet potatoes in the bowl of your food processor, add the yogurt, chipotle powder and maple syrup and puree until smooth.
Season with the nutmeg, salt and pepper to taste.
Serves 6 to 8.
With traditional at 282 calories, this savings: 177 calories
— Healthier makeover by Katy Sparks, vice president of culinary research and development for Great Performances, a New York catering/events company.
GREEN BEAN CASSEROLE
Saute chopped onion in 1 teaspoon margarine until soft. Combine soup, milk and pepper in a 1 1/2-quart baking dish and stir until blended. Stir in beans and half the sauteed onion. Top with remaining onion. Bake at 350 degrees for 30 minutes or until hot. Stir. Sprinkle with crushed crackers. Bake 5 minutes longer.
Serves 6.
With traditional at 170 calories, saving: 65 calories
— Healthier makeover by Karen Lush, corporate dietitian and program development manager for Jenny Craig.
PUMPKIN PIE
Heat oven to 350 degrees. Grind cookies in a food processor. Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Pat cookie crumbs into the pan evenly. Combine all remaining ingredients in a medium mixing bowl. Pour into crust and bake about 45 minutes or until knife inserted in center comes out clean. Refrigerate until ready to serve.
Serves 8.
With traditional at 277 calories, saving: 112 calories
— Healthier makeover by Tanya Zuckerbrot, a Miami-based nutritionist and author of "The F-Factor Diet."
Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.
