With Thanksgiving one week away, you might already be thinking about all the foods you shouldn’t eat next Thursday. But believe it or not, the main ingredient in some turkey day fare is not only diet-friendly, it’s also downright good for you. See why you should pile your plate with these five nutrient-powered foods, then use our recipes to whip up lightened versions of those classic holiday dishes:
Sensible Edible #1: Turkey. The centerpiece of the Thanksgiving table can be one of the healthiest parts of your feast, if you know what to choose. A good source of protein that’s low in saturated fat, one 3 1/2-ounce serving of skinless white meat has just 157 calories and 3.2 grams of fat. Opt for the breast meat and you’ll save big, since the same amount of dark meat (with skin) tips the scale at 221 calories and 11.5 grams of fat.
Recipe Renovation: Roasted Turkey Breast. If you don’t have to feed an army of friends and relatives, this year consider serving just the turkey breast instead of the whole bird. You’ll take away the temptation to eat the drumstick and save about four hours of cooking time.
Half turkey breast (about 3 pounds)
1 Tbsp. vegetable oil
Salt and black pepper, to taste
Heat oven to 325°F. Place breast half, skin side up, in shallow baking pan, brush with vegetable oil and season with salt and pepper; bake 1 hour 45 minutes to 2 hours, or until meat thermometer inserted in thickest part reads 170°F.
Nutritional information per serving. Makes four servings: 270 calories, 4g fat, 0g fiber
Sensible Edible #2: Green Beans. One cup of raw green beans has just 24 calories, no fat and four grams of fiber. You’ll also get a dose of vitamin A, which prevents night blindness, and potassium, a mineral essential for fluid balance. Crisp, delicate-tasting green beans -- a.k.a. string beans -- are available throughout the year. Steam them for a simple side dish and toss them into soups all winter long.
Recipe Renovation: Green Bean Casserole. Steer clear of the original creamy casserole, which is topped with fried onions and loaded with fat. The crushed Melba toasts in our slimmed-down rendition give you the same great crunch and only two grams of fat per serving.
1 (10.75-oz.) can fat-free cream of mushroom soup
3/4 cup fat-free milk
4 cups cooked, cut green beans
5 onion-flavored Melba toasts, crushed
Heat oven to 350°F. Mix soup, milk and green beans in a casserole dish; bake 25 minutes or until heated through. Lightly coat Melba toast with butter-flavor cooking spray and sprinkle over casserole; bake another three minutes or until toast is browned.
Nutritional information per serving. Makes six servings: 100 calories, 2g fat, 2g fiber.
Sensible Edible #3: Sweet Potatoes. The orange cousins of the plain white spud are a great source of fiber, potassium and beta-carotene, which is purported to fend off cancers of the larynx, esophagus and lungs. One baked sweet potato with skin has 118 calories, no fat and just over three grams of tummy-filling fiber.
Recipe Renovation: Marshmallow Sweet Potatoes. This sticky-sweet dish, typically smothered in butter and brown sugar, can take all of the virtue away from its healthful main ingredient. Using butter-flavor cooking spray and a touch of cinnamon lets you strip away fattening extras without sacrificing the gooey goodness.
4 large sweet potatoes, peeled and cut into cubes
1/2 tsp. ground cinnamon
Salt and pepper, to taste
1/2 cup mini marshmallows
Heat oven to 350°F. Combine potatoes, cinnamon, salt and pepper in a bowl. Lightly coat a baking pan with butter-flavor cooking spray and add potatoes; bake one hour or until tender. Top with marshmallows and broil until marshmallows begin to melt.
Nutritional information per serving. Makes six servings: 100 calories, 0g fat, 3g fiber.
Sensible Edible #4: Pumpkin. Loaded with nutrients -- vitamin A, potassium, calcium, iron, some B vitamins and a range of phytochemicals -- a half-cup of fresh pumpkin packs 15 percent of your recommended daily intake of heart-healthy fiber and a scant 24 calories.
Sensible Edible #5: Cranberries. A half-cup of cranberries contains a mere 24 calories, zero fat and two grams of fiber. Plus, their antioxidants (called proanthocyanidins) can help prevent urinary tract infections by inhibiting bacteria from sticking to bladder walls. Toss several bags of these tangy red berries into your cart this week and freeze them. Fresh ones are only available from September to December.
Christine Senft, M.S. brings six years of both editorial and diet industry experience to her new role as eDiets’ Managing Editor.
1 can pumpkin puree
3/4 cup granulated sugar
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves
1 can (12-oz.) undiluted evaporated, nonfat milk
4 egg whites
One 9" low-fat pie shell
Heat oven to 425°F. Combine all ingredients, except egg whites, in a bowl. Beat egg whites to soft peaks and fold into remaining ingredients. Pour into pie shell and bake, 15 minutes. Reduce oven temperature to 350°F and bake another 45 minutes.
Nutritional information per serving. Makes eight servings: 190 calories, 1g fat, 4g fiber.
Recipe Renovation: Whole-Berry Cranberry Sauce. Why settle for can-shaped cranberry sauce when you can make a better tasting accompaniment for your bird in no time? This recipe uses a half-cup of honey -- instead of the typical cup of sugar -- to mellow the berry’s naturally tart flavor and keep the calories down.
One 12-oz. bag cranberries, picked over and rinsed
1/2 cup honey
1 tsp. orange zest
Simmer cranberries in one cup water and honey until cranberries begin to pop and sauce thickens; stir in orange zest. Remove from heat and let sauce cool; chill in the refrigerator overnight.
Nutritional information per serving. Makes eight servings: 110 calories, 0g fat, 2g fiber.