| | Traditional | Luscious and Lean |
| Appetizer | 2 ounces cheese and 8 crackers Calories: 294 | Minted Fruit kabob Calories: 35 |
| Roasted Turkey | 3 ounces white and dark meat with skin Calories: 254 | 3 ounces white and dark meat without skin Calories: 127 |
| Cornbread Dressing | ¼ cup of "Grandma's Southern Dressing” Calories: 358 | ¼ cup Calories: 174 |
| Glazed Sweet Potatoes | With butter and brown sugar Calories: 369 | Sweet Potatoes in a Butter & Orange-Brown Sugar Glaze Calories: 172 |
| Green Beans | With cream of mushroom soup and French fried onions Calories: 240 | Sautéed with onions Calories: 81 |
| Pumpkin Pie | Traditional recipe from the back of a can of pumpkin pie Calories: 299 | Kris' Pumpkin Pie with Whipped Topping Calories: 146 |
| | Total Calories: 1814 | Total Calories: 735 |
| | | |
Roasted Turkey
Choose either a fresh or frozen turkey that is not pre-basted, which can add considerably more fat calories. Bake according to the label directions. To keep your turkey moist, cover tightly after turkey browns (about 1/2 hour), and baste frequently with the drippings that are released from the turkey. Before serving, remove the skin and discard. Enjoy 3 ounces of either white or dark meat, or a combination of the two. Our nutrition values are for a mixture of dark and white meat without the skin:
One serving is 3 ounces, and has the following nutritional profile:
127 calories
25 grams protein
2.2 grams fat (17% of calories)
0.74 grams fat
Cornbread Dressing
Serves 16
Ingredients:
Cornbread-20 oz
Biscuit-12 oz
Butter- 2 tbs
Onion-1/4 cup
Celery- 1/2 cup
Salt- 2 tsp
Pepper- 1/4 tsp
Sage-1/2 tsp
Thyme- 1/2 tsp
Poultry seasoning to taste
Broth- 2 cans
Directions
Melt butter and cook onion and celery till soft. Calories: 174.2 Total Fat: 5.2 g Cholesterol: 18.8 mg Sodium: 982.9 mg Total Carbs: 27.8 g Dietary Fiber: 0.6 g Protein: 4.3 g
Chop Bread to cubes or crumbs.
Mix bread, vegetables, and broth: may need more or less broth depending on your preferences season to taste. Cook on 350 for 30-45 minutes.
One serving is ¼ cup, and has the following nutritional profile:
Calories: 174.2
Total Fat: 5.2 g
Cholesterol: 18.8 mg
Sodium: 982.9 mg
Total Carbs: 27.8 g
Dietary Fiber: 0.6 g
Protein: 4.3 g
Recipe submitted by SparkPeople
Sweet Potatoes in an Orange-Brown Sugar Glaze
Serves 8Note: We feel that this is one recipe where real butter makes a difference in taste. The amount is small, though. However, many people enjoy it with the reduced calorie margarine, which will reduce the calories and fat even more!
We feel that this is one recipe where real butter makes a difference in taste. The amount is small, though. However, many people enjoy it with the reduced calorie margarine, which will reduce the calories and fat even more!
Ingredients
2 pounds sweet potatoes
Sauce Ingredients
3 tablespoons brown sugar
1/4 cup orange juice
3 tablespoons butter
2 teaspoons cinnamon Directions
1. Bake sweet potatoes in skin until fork tender. (In conventional oven, about 30 to 40 minutes, depending on size.) For microwave baking, pierce several times with fork, wrap in wax paper, and microwave for 3 minutes. Turn and microwave an additional 3 minutes, or until fork tender.
2. Peel when cool to the touch. Slice into 1 inch thick slices.
3. Melt butter in nonstick skillet over low heat. Stir in brown sugar and cinnamon until a thick sauce forms. Stir in orange juice, making sure heat is low so that orange juice doesn't "burn".
4. Add sweet potato slices, coating them with sauce. Cover and allow sweet potatoes to heat through, about 10 minutes.
1. Bake sweet potatoes in skin until fork tender. (In conventional oven, about 30 to 40 minutes, depending on size.) For microwave baking, pierce several times with fork, wrap in wax paper, and microwave for 3 minutes. Turn and microwave an additional 3 minutes, or until fork tender.
2. Peel when cool to the touch. Slice into 1 inch thick slices.
3. Melt butter in nonstick skillet over low heat. Stir in brown sugar and cinnamon until a thick sauce forms. Stir in orange juice, making sure heat is low so that orange juice doesn't "burn".
4. Add sweet potato slices, coating them with sauce. Cover and allow sweet potatoes to heat through, about 10 minutes.
One serving is 1/8 of the casserole, and has the following nutritional profile:
160 calories
1.7 grams protein
29 grams carbohydrate
2.6 grams fiber
4.4 grams fat (24% fat)
2.7 grams saturated fat
Recipes developed and copyrighted by Kristine Napier, MPH, RD, LD. Reprinted with permission from Nutrio.com*
Sautéed Green Beans
Serves 4
Ingredients:
4 cups green beans
1 TBSP olive oil
2 tsp minced garlic
1 TBSP soy sauce
Directions:
Steam green beans (if frozen or fresh) until tender, then sauté in oil and soy sauce, with garlic (and crushed red pepper, if desired) for five minutes or so.
One serving is ½ cup, and has the following nutritional profile:
Amount Per Serving
Calories: 81.3
Total Fat: 3.7 g
Cholesterol: 0.0 mg
Sodium: 310.3 mg
Total Carbs: 11.5 g
Dietary Fiber: 4.6 g
Protein: 2.5 g
Kris Pumpkin Pie with Whipped Topping
Serves 8
Our recipe eliminates the crust, which is by nature high in fat. You'll enjoy this lighter version and never miss the crust — we promise!
Ingredients
15 ounce can pumpkin
3/4 cup granulated sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 cup liquid egg substitute or 8 egg whites
12 ounces low-fat original (not vanilla-flavored) soymilk (or substitute 12 ounces
evaporated skim milk instead)
1 cup low-fat frozen whipped topping (optional) Directions
1. Combine all ingredients in large mixing bowl. Stir with spoon or whisk until well combined.
2. Spray 8 small custard cups with vegetable oil spray. Divide mixture evenly between cups.
3. Bake in oven preheated to 350 for about 20 minutes, or until knife inserted into middle comes out clean.
1. Combine all ingredients in large mixing bowl. Stir with spoon or whisk until well combined.
2. Spray 8 small custard cups with vegetable oil spray. Divide mixture evenly between cups.
3. Bake in oven preheated to 350 for about 20 minutes, or until knife inserted into middle comes out clean.
4. Serve slightly warm with 2 tablespoons whipped topping on each serving.
Nutritional analysis per serving (1/8 of recipe plus 2 tablespoons low-fat frozen whipped topping)
146 calories
4.2 grams protein
If you grew up in the South, chances are you have tasted sweet tea, enjoyed lemonade on a hot summer day, and drank soft drinks at football games. These are not totally "bad” choices, but the concern comes in how much you drink and how often you drink those beverages.
Sugar is an empty calorie food, often referred to as energy dense because it provides a lot of calories in a small amount of food. The problem with sweetened beverages is that you don’t realize how many calories you are drinking. Some foods are more satisfying than liquids, meaning you are more likely to get refills of the beverage without thinking about the calories that they represent.
One large tea from a fast food restaurant contains 360 calories; a 20-ounce soft drink can contains 250 to 300 calories from sugar. That 20-ounce cola is giving you a minimum of 16 teaspoons of sugar, and the large tea offers even more! Many drinks can provide sugar: sweetened coffee and tea, energy drinks, electrolyte replacement drinks, soft drinks and fruit punches. Alcoholic beverages, regardless of the sugar content, can add calories. No matter what kind you choose, an average of two alcoholic drinks a day leads to weight gain.
Many organizations, such as the Centers for Disease Control (CDC) and the American Academy of Pediatrics have statements encouraging us to avoid or eliminate sugar-sweetened beverages. It seems that adults who drink sugar-sweetened beverages are more likely to be overweight.
Added sugars, such as those found in sugar-sweetened beverages are no different than the sugars found in foods. This means the overall goal is to reduce intake of all added sugars, which includes sucrose, corn sweetener, fructose, high fructose corn syrup and other forms of added sugar. Check the ingredient list on the label to find out what is in your beverage.
RRL Staff (21)
Felecia Martin (12)
