Healthy Thanksgiving Recipes 2011

by Charles Platkin, PhD

Healthy Recipes 2011

Southwestern Shrimp, Corn and Sweet Potato Soup

by: Holly Clegg from Holly Clegg’s Trim & Terrific Diabetic (American Diabetes Association, June 2007)

Makes 12 servings

1 red onion, chopped
1/2 teaspoon minced garlic
2 cups diced peeled Louisiana yams (sweet potatoes)
1 (16-ounce) bag frozen corn
1 (15-ounce) can cream-style corn
1 (10-ounce) can chopped tomatoes and green chilies
1 cup salsa
4 cups fat-free chicken broth
2 teaspoons chili powder
1 teaspoon ground cumin
1 1/2 pounds peeled medium raw shrimp
Salt and pepper to taste
Chopped green onions for garnish

In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic until tender. Add all ingredients except shrimp, salt and pepper, and green onions; bring mixture to boil.
Add shrimp, return to boil, reduce heat and continue cooking until shrimp are done, 7-10 minutes. Season to taste with salt and pepper. Sprinkle with green onions when serving.

Nutritional information: (1 cup) 146 calories; 1 g fat; 23 g carbohydrate; 3 g fiber; 12 g protein; 518 mg sodium

Squash-Studded Orzo

Healthy Recipe by: Jackie Newgent, R.D., culinary nutritionist, author of Big Green Cookbook and healthy cooking instructor at the Institute of Culinary Education

Makes 6 servings

2 tablespoons extra-virgin olive oil
1 medium white or yellow onion, finely chopped
1 large clove garlic, minced
1 medium butternut squash, peeled, seeded and cut into 1/4-inch cubes
4 cups low-sodium vegetable broth
1 cup whole-wheat orzo
1/3 cup freshly grated organic or locally produced asiago cheese (optional)
2 tablespoons finely chopped fresh sage
1/4 teaspoon cayenne pepper
1/8 teaspoon freshly ground or grated nutmeg
1 teaspoon sea salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste

Heat the oil in a large stick-resistant skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic and sauté until fragrant, about 1 minute. Add the butternut squash and stir to coat. Add 3/4 cup of the broth and cover. Simmer until the squash is only slightly firm, about 6 minutes. Turn off the heat and let lid cook (cook covered while the burner is off) until the squash is just tender and liquid is nearly absorbed, about 5 minutes. Immediately transfer the squash mixture along with any remaining liquid to a large serving bowl.

Meanwhile, stir the orzo and the remaining broth together in a large saucepan. Bring to a boil over high heat. Cover and turn off the heat. Allow to lid cook until the orzo is al dente, about 7 minutes. Drain well, reserving the cooking broth for another purpose.

Transfer the orzo to the serving bowl with the squash mixture. Stir in the cheese (if using), sage, cayenne and nutmeg. Add the salt and black pepper. Adjust seasoning. Serve while warm.

Nutritional Information: (1 1/2 cups) 190 calories; 5 g total fat (1 g saturated; 0 g trans fat); 10 mg cholesterol; 490 mg sodium; 34 g carbohydrate; 7 g dietary fiber; 5 g protein

Sweet Potato-Carrot Mash

Healthy Recipe by: Mark Hyman, M.D., founder of The UltraWellness Center, and author of The UltraMetabolism Cookbook (Scribner)

Makes 4 servings

4 medium sweet potatoes (about 1 3/4 pounds)
1 pound carrots, peeled and cut into 1-inch chunks
2 tablespoons plus 1 teaspoon extra-virgin olive oil
1/2 teaspoon kosher salt
Pinch of ground red pepper
Pinch of freshly ground or grated nutmeg
Pinch of freshly ground black pepper

Preheat the oven to 425 degrees.
Pierce the sweet potatoes with a knife in about 3 places.
Place the carrots on a baking sheet. Mix with 1 tablespoon of the extra-virgin olive oil and 1/4 teaspoon of the salt.

Place the sweet potatoes and carrots in the oven. Bake until the potatoes and carrots are soft when pierced with a fork, about 40 minutes for the carrots and 50 minutes for the sweet potatoes. Turn carrots once while cooking.

When cool enough to handle, peel the sweet potatoes and place them in the bowl of a food processor with the carrots. Add the remaining extra-virgin olive oil, ground red pepper, nutmeg, black pepper and the remaining 1/4 teaspoon salt. Process until smooth.

Nutritional Information: (2/3 cup serving) 232 calories; 8 g fat (1.2 g saturated); 9 mg cholesterol; 7 g fiber; 4 g protein; 37 g carbohydrate; 335 mg sodium

Best-Ever Sweet Potato Pie Recipe

Healthy Recipe by: Taste of Home Magazine

Makes 10 servings

1 extra-servings-size graham cracker crust (9 ounces)
1 egg white, beaten
1 1/2 cups mashed sweet potatoes
1 1/4 cups fat-free milk
3 eggs
2/3 cup sugar
1/2 cup maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon ground mace

Brush crust with egg white. Bake at 400 degrees for 6-8 minutes. Cool on a wire rack. Reduce heat to 350 degrees.

In a large bowl, beat the remaining ingredients until blended. Pour into crust. Bake for 70-80 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack. Refrigerate leftovers.

Nutritional Information: (1 piece) 292 calories; 8 g fat (2 g saturated); 64 mg cholesterol; 318 mg sodium; 51 g carbohydrate; 2 g fiber; 5 g protein

Healthy Thanksgiving Turkey Wrap

Healthy Recipe by: Chef Yos Schwartz from The Fresh Diet

Makes 4 servings


2 cups chopped leftover cooked turkey breast
1/2 cup diced granny smith apple
1/2 cup thinly sliced red onion
3 tablespoons nonfat Greek yogurt
1/4 cup leftover cranberry sauce
1 tablespoon whole grain mustard
2 tablespoons chopped fresh tarragon
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
4 (8-inch) whole-wheat tortillas
2 cups baby spinach

Combine first 9 ingredients in a large bowl and mix thoroughly, set aside. To assemble a wrap, lay tortillas out. Place 1/2 cup of spinach on the bottom edge of each tortilla and top each with a quarter of the turkey mixture. Fold bottom of tortilla over most of the filling, fold over sides and roll up. Repeat with remaining tortillas, slice in half and serve.

Nutritional Information: (1 wrap) Approximately 276 calories; 3 g fat; 38 g carbohydrate; 4 g fiber; 23 g protein

Pumpkin Pie Pop

Healthy Recipe by: Jessica Welsch and Stephanie Williams of The HopeFULL Company (Recipe taken from The HopeFULL Gift Pack)

Makes 5 servings

3/4 cup whole milk (or low-fat)
1 cup canned pumpkin
3 tablespoons sweetened condensed milk
3 tablespoons natural creamy peanut butter
1/4 teaspoon ground cinnamon

Add all ingredients to a blender and blend until smooth, scraping down the sides if necessary.

Pour into HopeFULL tray (or other ice pop tray), add wooden spoon-sticks and freeze for three hours.

Pop out of the tray and store in a freezer bag until you are ready to serve.

Nutritional Information: (2 frozen pops) 127 calories, 7 g fat, 78 mg sodium, 13 g carbohydrate; 3 g fiber; 5 g protein

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