Save 1,000 (Or More!) Calories This
Thanksgiving
From
eDiets - The online diet, fitness, and healthy living resource
Oven-roasted turkey...
butter-saturated mashed potatoes... creamy green bean casserole... savory
stuffing...
Thanksgiving comes just once a
year. That in itself is somewhat of a blessing, considering the typical
turkey-based feast can cost you between 2,000 to 5,000 calories!
Take heart. The Thanksgiving
holiday doesn’t have to be a diet disaster. Not when you have renowned
wellness coach Pam Smith planning your festive menu.
The author of Healthy Living
Cookbook (Siloam Press) stresses its not the traditional foods that make
Thanksgiving so fattening. No, its more what we do to those foods from the
moment we begin the basting and baking ritual. Between the butter, the cream
and the oils, we turn the meal into a fattening free-for-all chock-full of
undiet-like ingredients we avoid the rest of the year. From the turkey to the
green beans, Smith says were too often adding fat and calories while
subtracting the nutritional value. Thanks to Smith there are plenty of
ways to work makeover magic on your meal this Thanksgiving. The staples you've
grown to love will still grace your table. Only this year, youll grow a little
less while loving them! In fact you and your loved ones can save thousands of
calories and steer clear of the five pounds the average person packs on over
the holidays. It starts with a few simple steps.
"Dressing calories and fat can
be reduced by using defatted chicken or turkey stock, cornbread dressing cubes
instead of higher fat cornbread, egg substitute in place of whole eggs and
cooking spray instead of oil and butter,” Smith notes. “Sweet potato
casseroles can be ‘lightened’ by using egg whites instead of whole
eggs, by lowering the amount of sugar and using cinnamon instead; by lowering
the amount of butter and adding flour to thicken; by using fewer nuts and
cooking spray instead of butter.”
Smith advises placing a thin
layer of celery leaves, herbs and onion slices between the skin and the breast
meat of the turkey before roasting. This will add rich flavor to the meat and
absorb much of the fat from the skin. Also, baste with defatted chicken or
turkey stock instead of butter -- it will thicken with cornstarch and seasoning
for a healthier gravy. How much will these steps save you? A six-ounce
serving of turkey thats been basted in butter and is covered in gravy will set
you back about 600 calories. By consuming three ounces of turkey cooked Smiths
way and topped with a healthy gravy, youll be getting around 178 calories per
serving.
Smith has blessed us with a
Thanksgiving menu. Take a moment and weigh out the differences between the same
old fattening favorites and the new and improved dishes.
DRESSING
The average
serving: 225 calories, 13 grams fat
The healthy weigh serving: 135
calories, 1 gram fat
Cornbread Dressing
1
cup finely chopped celery
1/2 cup chopped onions
2 Tbsp. snipped fresh
parsley (2 tsp. dried)
1 tsp. ground sage
1 1/2 tsp. poultry seasoning
1/2 tsp. cracked black pepper
1/2 tsp. salt
2 packages (12 oz.
each) unseasoned cornbread stuffing cubes
3 cups chicken stock
(fat-free/low salt)
1/2 cup egg substitute (or 4 egg whites)
Preheat oven to 350 degrees.
Lightly spray a medium nonstick skillet with cooking spray. Add the celery and
onions. Cook over medium heat until tender. Stir in herbs, seasoning and
spices. Lightly spray a large casserole dish with cooking spray. Place the
cornbread cubes in casserole. Add onion and celery mixture, 2 cups of broth and
egg substitute. Gently toss. Drizzle with remaining broth to moisten bread
thoroughly; gently toss again to mix well. Bake uncovered for 30 to 40 minutes
or until heated through. Makes 10 servings.
SWEET POTATO
CASSEROLE
The average serving: 737 calories, 36 grams fat
The
healthy weigh serving: 178 calories, 3.5 gram fat
Sweet Potato
Casserole
3 cups cooked and cubed sweet potatoes
1/4 cup sugar
4 egg whites
1 tsp vanilla
1 tsp. cinnamon
Topping:
1/2 cup
brown sugar
3 Tbsp. flour
1 Tbsp. melted butter
1/4 cup chopped
pecans
Preheat oven to 350 degrees.
Spray a 1 1/4-quart casserole dish with cooking spray. Set aside until ready to
use. In a food processor or with electric mixer, mix potatoes, sugar, egg
whites, vanilla and cinnamon. Spoon into prepared casserole dish. Make topping
by rubbing together, with your fingers, the brown sugar, flour and butter until
crumbly. Stir in pecans. Sprinkle the mixture on top of sweet potatoes. Bake
approximately 30 minutes until golden brown. Makes 8 servings.
GREEN BEAN CASSEROLE
The average serving: 259 calories
The healthy weigh serving: 53 calories,
2 grams fat
Green Beans and
Mushrooms
2 lbs. green beans
2 tsp. olive oil
2 cloves
garlic, minced
2 Tbsp. minced shallots
1/2 tsp. dried basil
1/2
tsp. dried rosemary
1/2 tsp. Mrs. Dash seasoning
2 Tbsp. chopped fresh
parsley
1/2 tsp. Creole seasoning
1/2 lb. (8 oz.) fresh mushrooms,
trimmed
2 Tbsp. Lea and Perrins Worcestershire for Chicken
Trim ends from green beans;
break into smaller pieces if desired. Steam in chicken stock until crisp and
tender. Spray a nonstick skillet with cooking spray; add olive oil and heat
over medium-high heat. Add herbs and seasonings, and sauté another 30
seconds; then add mushrooms and Worcestershire sauce. Continue to sauté
for about three to four minutes, then add steamed green beans. Toss together
and serve. Makes 8 servings. |
