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Issue Date: November 9, 2008
A lighter, low-cal Thanksgiving: Only 682 total calories
This six-dish meal is high-flavor but low-cal, so you'll be satisfied -- not stuffed -- when you push back from the Thanksgiving table.
How would you like to enjoy your favorite holiday dishes this Thanksgiving, with all the savory and sweet flavors intact, but with a lot less fat and fewer calories? After all, a traditional plate of turkey, gravy, cranberry relish, mashed potatoes, stuffing and green bean casserole, plus pumpkin pie for dessert, adds up to 1,211 calories -- and almost 52 grams of fat. (With snacking and seconds, that total could be at least 3,000 calories.) But our healthful holiday meal of six dishes weighs in at a surprising 682 calories, with just 15 grams of fat and more of the good stuff, like 13 grams of fiber. So give thanks and dig in!
Pam Anderson is the author of "The Perfect Recipe for Losing Weight & Eating Great" (Houghton Mifflin, $27).
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Roast Turkey Breast With Lemon, Fresh Herbs and Rich Brown Pan Sauce
181 calories
Roast Turkey Breast
Urban-StockFood Munich
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Instead of buying three different packets of fresh herbs, look for a package that's labeled "poultry blend" -- usually a mix of fresh thyme, rosemary and sage, which are the very herbs called for in this recipe.
2 Tbs. kosher salt (not table salt)
2 Tbs. each: minced fresh rosemary, thyme and sage
1 Tb. ground black pepper
1 Tb. finely grated lemon zest
1 large bone-in turkey breast, 7 to 8 pounds, rinsed and patted dry
1 each, cut into large chunks: small onion, carrot and celery stalk
1 Tb. olive oil
1/2 cup dry vermouth or white wine
2 cups reduced-sodium chicken broth
1 Tb. cornstarch dissolved in 1 Tb. water
Mix salt, fresh herbs, pepper and lemon zest in a small bowl. Rub mixture in turkey cavity and under skin, using fingers to gently loosen the skin from the meat. Refrigerate uncovered overnight. Two hours before roasting, return turkey to room temperature.
Adjust oven rack to lower-middle position and heat oven to 400 degrees. Place onion, carrot and celery pieces on a heavy-duty cookie sheet with a rim; arrange turkey breast over vegetables. Brush turkey breast with oil; roast until golden brown and meat thermometer inserted in thickest section of roast registers 160 degrees, about 60 to 70 minutes.
Remove turkey from oven; transfer to a platter and let rest for 20 to 30 minutes. Meanwhile, pour vermouth onto the cookie sheet; scrape with a wooden or metal spatula to loosen as many brown bits as possible. Pour contents of cookie sheet into a medium saucepan and simmer to blend and intensify flavors, 5 to 7 minutes. Strain out vegetables and skim off as much fat as possible; return drippings to saucepan and stir in chicken broth. When ready to serve, bring sauce to a simmer and whisk in cornstarch mixture. Continue to simmer until sauce thickens slightly.
Carve each side of the turkey breast from bone; cut crosswise into thin slices. Pass sauce separately.
SERVES 8, WITH LEFTOVERS
PER 4-OUNCE SERVING WITH 1/4 CUP SAUCE: 181 calories, 35g protein, 1g carbohydrates, 2g fat (0.6g saturated), 98mg cholesterol, 0g fiber, 663mg sodium
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Steam-Sautéed Lemony Green Beans
2 pounds fresh green beans
2/3 cup water
1/2 tsp. salt
2 Tbs. olive oil
1 Tb. finely grated lemon zest
Place beans in a 12-inch skillet. Mix water, salt and oil, and pour over beans. Cover skillet and turn burner on high. When beans start to sizzle and steam, set timer and cook until water evaporates and beans are tender, about 5 to 7 minutes. Stir in zest and serve.
SERVES 8
PER SERVING: 65 calories, 2g protein, 8g carbohydrates, 4g fat (0.5g saturated), 0mg cholesterol, 4g fiber, 152mg sodium
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Creamy Cauliflower Purée
Although similar in look and flavor to real mashed potatoes, this purée is significantly less caloric.
1 large head cauliflower, cut into medium florets
2/3 cup reduced-sodium chicken broth
1 tsp. dried tarragon
1/2 tsp. salt and 1/4 tsp. pepper
2/3 cup whole or 2% evaporated milk
Put cauliflower and chicken broth in a 5 1/2-quart Dutch oven. Cover and turn burner on high. Steam until cauliflower is tender and broth has almost evaporated, about 10 minutes.
Transfer cauliflower to a blender; add tarragon, salt and pepper. Remove pop-out center and, with motor running, pour in evaporated milk, stopping blender once or twice to stir in any cauliflower chunks (using a rubber spatula), until purée is silky smooth. (Purée can be refrigerated up to 3 days and rewarmed in a microwave.)
MAKES ABOUT 4 CUPS, SERVING 8
PER SERVING: 46 calories, 4g protein, 8g carbohydrates, 1g fat (0g saturated), 2mg cholesterol, 3g fiber, 204mg sodium
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Mushroom-Scented Brown Rice Pilaf
176 calories
Brown Rice Pilaf
Michael Deuson, FoodPix/Jupiter
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1 Tb. olive oil
1 medium onion, cut into medium dice
1/2 ounce (about 1/2 cup) dried mushrooms, rinsed well in cold water and coarsely chopped
1 1/3 cups brown rice
1/2 cup dry vermouth or white wine
3 cups reduced-sodium chicken broth
Ground black pepper and salt
Heat oil in a large saucepan or small Dutch oven. Add onion; sauté until caramel brown, about 5 minutes. Stir in mushrooms and rice. Add vermouth, then chicken broth; cover and bring to a boil. Reduce heat to low and continue to cook, covered, until broth evaporates and rice is tender, about 45 minutes. Remove from heat; let stand 5 to 10 minutes. Season to taste with pepper and, if necessary, salt. Serve.
SERVES 8 to 10
PER 1/2-CUP SERVING: 176 calories, 6g protein, 30g carbohydrates, 3g fat (0.5g saturated), 0mg cholesterol, 3g fiber, 29mg sodium 62 calories
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Quick Pineapple Chutney With Dried Cranberries and Mint
62 calories
Pineapple Chutney
Bagros Bagros/Photocuisine/Photolibrary
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If you want the chutney to have a little kick, add hot red pepper flakes along with the spices.
2 tsps. vegetable oil
1 medium onion (preferably the sweet variety), cut into small dice
1 tsp. ground ginger
1/4 tsp. ground cloves
1/4 tsp. hot red pepper flakes, optional
2 cups fresh pineapple, cut into small dice
1/2 cup dried cranberries
2 tsps. cornstarch dissolved in 2 Tbs. water, optional
1/4 cup chopped fresh mint
Heat oil in a medium saucepan over medium heat. Sauté onion, stirring frequently, until rich caramel brown, about 10 minutes. Stir in the spices, pineapple and cranberries. Cook, stirring frequently, until mixture softens, about 5 minutes. If chutney looks too juicy, add optional cornstarch mixture and cook a few more minutes. Remove from heat, stir in mint and let cool.
MAKES 2 CUPS
PER 1/4-CUP SERVING: 62 calories, 1g protein, 13g carbohydrates, 1g fat (0g saturated), 0mg cholesterol, 2g fiber, 3mg sodium
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Perfect Pumpkin Custards
152 calories
Pumpkin Custard
Photo: Jennifer Levy, FoodPix/Jupiter
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1/2 cup 100% pure pumpkin from a 15-ounce can
1/2 tsp. each: ground ginger and cinnamon
1/2 cup dark brown sugar
2 cups whole or 2% evaporated milk
1 large egg, plus 2 large yolks
To serve: Whipped cream and crystallized ginger, or sugar
Bring a quart of water to boil in a tea kettle. In the meantime, set 8 6-ounce ovenproof custard cups or ramekins in 2 8-inch square pans. Adjust oven rack to lower-middle position and heat oven to 325 degrees.
Heat pumpkin and spices in a medium saucepan over medium heat until purée sputters and flavors intensify, 3 to 4 minutes. Whisk in sugar, then milk; bring to a simmer. Meanwhile, whisk egg and yolks in a medium bowl. Gradually whisk hot pumpkin mixture into eggs, then pour into custard cups. Set pans in oven; carefully pour hot water in pans halfway up sides of cups. Bake until custards are set, about 30 minutes.
Remove cups from pans and cool slightly. Tear off pieces of plastic wrap and press directly over custards to keep a skin from forming; refrigerate 2 hours or up to 3 days.
To serve, garnish with whipped cream and a piece of crystallized ginger. Or, if you have a culinary torch, sprinkle each custard with
1/2 tsp. of sugar right before serving, then torch for a crisp "brûléed" top.
SERVES 8
PER SERVING: 152 calories, 6g protein, 24g carbohydrates, 4g fat (2g saturated), 83mg cholesterol, 1g fiber, 87mg sodium
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Pam's checklist for avoiding holiday overeating
I'm tempted as much as the next person by delicious foods and special holiday treats on Thanksgiving Day. But I really don't like that I've-eaten-so-much-I'm-miserable
feeling after dinner. Here are some of my tricks to feeling satisfied, not stuffed.
Eat normally beforehand. You're more likely to overeat if you come famished.
Enjoy a few tablespoons of nuts (the ones you need to crack and shell are better) an hour or so before dinner. The nuts will leave you satisfied and less likely to overeat.
Use big flavors with low calorie counts -- fresh and dried herbs, spices, citrus zests -- to replace high-cal sugar and fat in recipes.
In recipes, try evaporated milk -- 2% or regular whole -- as a creamy, lower-calorie option instead of half-and-half or cream.
If enjoying wine or other caloric drinks, have a glass of water for every drink.
After the big meal, postpone TV; go for a walk instead.
Put out a bowl of fruit for post-dinner snacking instead of nibbling on leftovers.
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