Guilt Free Holiday Feast. Low calorie versions of your favorite dishes
- 2 cups nonfat milk
- 1 tablespoon cornstarch
- ¼ teaspoon freshly ground nutmeg
- 2 large egg whites
- ¼ cup granulated sugar
- ¼ cup rum
- Smoothly blend milk with cornstarch and 1/8 tsp nutmeg in a 1 1/2 qt pan, set aside.
- With a mixer, whip egg whites until foamy. Beating at high speed, gradually add sugar until whites hold short peaks.
- Stir milk mixture over high heat until just boiling. With mixer on medium speed, pour hot milk into egg whites at once, scraping down bowl sides. Let stand at least 4 minutes (boiling milk kills salmonella).
- Add rum to eggnog, serve hot or cover and chill until cold, about 3 hours.
- Pour mixture through a fine strainer in glasses. Dust with nutmeg.
Per Serving (1 cup): 145 calories, 0.25 g fat, 6 g protein, 66 mg sodium
Cornbread and Sausage Stuffing
Makes 12 servings, scant 1 cup each
- 1 pound sweet Italian turkey sausage (about 4 links), casings removed
- 2 cups finely chopped onion
- 1 1/2 cups finely chopped celery
- 1/4 teaspoon salt
- Freshly ground pepper to taste
- 2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
- 1/4 cup chopped fresh parsley
- 1 tablespoon chopped fresh sage
- 1 1/2-3 cups reduced-sodium chicken broth
- Preheat oven to 325°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
- Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
- Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.
Per serving: 237 calories, 9 g fat, 3 g fiber, 12 g protein, 609 mg sodium
- For the Crust
- 2 cups Fiber One bran cereal (original)
- 1/4 cup light whipped butter or light buttery spread (like Brummel & Brown); melted & mixed with 1 oz. water
- 3 tablespoons Splenda No Calorie Sweetener, granulated
- 1 teaspoon cinnamon
- For the Filling
- One 15-oz. can pure pumpkin (NOT pumpkin pie filling)
- One 12-oz. can evaporated fat-free milk
- 3/4 cup Splenda No Calorie Sweetener, granulated
- 1/2 cup fat-free liquid egg substitute (like Egg Beaters)
- 1/4 cup sugar-free maple syrup
- 1 tablespoon pumpkin pie spice
- 1/2 teaspoon cinnamon
- 1/8 tsp. salt
- Optional Topping: Fat Free Reddi-wip
- Preheat oven to 350 degrees.
- In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with all other crust ingredients. Stir until mixed well.
- In an oven-safe 9-inch pie dish sprayed lightly with nonstick spray, evenly distribute mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside.
- In a large bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. (Filling may be taller than the crust)
- Bake pie in the oven for 45 minutes, and then remove it and allow to cool. Chill in the fridge for several hours (for best results, chill overnight). Cut into 8 slices, and if you like, top with Reddi-wip before serving!
Per Serving: 133 calories, 3 g fat, 6 g protein, 9 g fiber, 236 mg
Sweet Potato Soufflé
- 4 large sweet potatoes
- 2 tablespoons olive oil
- 1/2 cup skim milk
- 1/2 cup dry sherry
- 1/2 cup brown sugar
- 1/2 cup frozen orange juice from concentrate
- 1 teaspoon nutmeg
- 1 teaspoon cloves
- 1 teaspoon cinnamon
- 1 pinch salt
- 4 large egg whites
- 2 tablespoons sugar
- 2 oranges cut in thin slices
- Preheat oven to 350°F.
- In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.
- Drain and peel the potatoes and place in a large mixing bowl. Mash well.
- Add the olive oil, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
- Spoon mixture into an oiled, ovenproof gratin dish.
- Bake until the potatoes are hot, about 25 minutes.
- While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
- During the last five minutes of cooking the soufflé, top with the meringue mixture.
- Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
Per Serving: 95 calories, 2 g fat, 2 g fiber, 3 g protein, 25 mg sodium
Low Calorie Traditional-Style Stuffing*
- 340 grams whole grain bread
- 1 tbsp olive oil
- 2 stalks celery, finely chopped
- 1 small onion, finely chopped
- ½ tbsp poultry seasoning
- ½ tsp salt
- ½ to 1 Granny Smith apple, cored and chopped
- ½ cup dried cherries
- ¼ cup low sodium chicken broth
- Tear the bread into small pieces to make 5 cups. Spread on baking sheets and lightly toast in a preheated 350 degree F oven for 10 minutes. Place them in a large bowl.
- Heat the olive oil in large, wide pan over medium heat. Add celery, onion, poultry seasoning, and salt. Stir until onions are soft, about 15 min. Add apples and cherries. Stir occasionally until apples soften, about 5 minutes.
- Combine with the toasted bread in the bowl. Drizzle with half of the broth. Mix evenly. Add more until mixture is moist, and not soggy. Cool completely and stuff into turkey.
Per serving (½ cup): 104 calories, 1.5 g fat, 4.5 g fiber, 4 g protein
Low Calorie Thanksgiving Turkey*
- 14 to 16 lbs turkey
- 6 sprigs fresh rosemary
- 1 bunch fresh sage
- 1 orange
- 2 cloves garlic, minced
- 1 tsp extra virgin olive oil
- salt and pepper
- 12 cups stuffing
Per serving (6 oz turkey with ½ cup stuffing): 309 calories, 4.5g fat, 4.5 g fiber , 44g protein
Note: *Recipe for Low Calorie Turkey and Traditional-Style Stuffing from Clean Eating Fall 2008 by Jennifer Danter and Sandy Cordeiro