Herb Roasted Turkey Breast

Enjoy a serving of this holiday favorite. Besides being the main dish for a healthy feast, this turkey breast contains a healthy amount of protein.

Serves 6 to 8
 

1 boneless turkey breast roast (about 3 to 4 pounds)
8 peeled garlic cloves
1/2 cup fat-free chicken broth
1/2 cup chopped, mixed fresh poultry herbs: thyme, sage, parsley, marjoram, etc.
1 tablespoon light olive oil
Salt & pepper to taste

Preheat the oven to 325 degrees. Simmer the garlic cloves in the chicken broth in a small covered saucepan for about 20 minutes or until the garlic is soft.

Puree the garlic, chicken broth and fresh herbs together in a food processor or blender. Add the olive oil and salt and pepper and pulse to make a paste.

Carefully work your fingers under the skin of the turkey to make a pocket between the skin and the breast meat. Spread half of the herb mixture under the skin, distributing as evenly as possible. Rub or brush the remaining mixture onto the outside of the turkey breast. Place the turkey, skin side up, on a rack in a roasting pan. Roast the turkey for 20 minutes per pound (about 1-1/2 hours) or until the internal temperature reaches 190 degrees. Tent the turkey with aluminum foil for the last 45 minutes of cooking and baste as necessary. If desired, remove the skin before slicing.
 

Calories: 151
Carbs: 4 grams
Protein: 26 grams
Fat: 2 grams
Fiber: 0

Mushroom Gravy

Pour this light gravy over the turkey for a mouthwatering taste. You’ll enjoy the flavor even more knowing it’s low in fat!

Serves 6 to 8
 

1 small onion, diced
1 cup fresh crimini or button mushrooms, sliced
3 1/2 cups fat-free chicken broth
1/4 cup whole-wheat, white flour (King Arthur brand)
1 tablespoon chopped fresh thyme
2 teaspoons chopped fresh sage
Salt & pepper to taste

Coat a medium-size saucepan with fat-free cooking spray. Place the onion and mushrooms in the saucepan and cover it, cooking them over a low heat for about 10 minutes. Add the chicken broth and increase the heat to high until the mixture comes to a boil. Reduce to a low heat and simmer uncovered for another 10 minutes. Slowly whisk the flour, a little at a time, into the mixture until it is well blended. Simmer for another 10 minutes, whisking occasionally. Remove the gravy from the heat and stir in the thyme, sage, salt and pepper.
 

Calories: 160
Carbs: 33 grams
Protein: 6 grams
Fat: 1 gram
Fiber: 4 grams

Mashed Sweet Potatoes

Although they have no more calories than a regular potato, sweet potatoes are richer in vitamins and antioxidants, plus they won’t send your blood sugar through the roof.

Serves 4
 

4 sweet potatoes or 4 yams, cooked and peeled
1 1/2 cups sugar-free apple sauce
1 tablespoon sugar-free maple syrup
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Chopped pecans or walnuts, optional

Boil or microwave the sweet potatoes until tender. Peel and mash them with a masher or large fork until they are smooth. Stir in the apple sauce, maple syrup, cinnamon and nutmeg. Before serving, sprinkle the top with some chopped pecans or walnuts, if desired.
 

Calories: 160
Carbs: 38 grams
Protein: 2 grams
Fat: 1 gram
Fiber: 5 grams

Double Berry Relish

Add flavor to any dish with this fresh berry relish. It’s low in sugar, and it’s full of healthy antioxidants.

Serves 4
 

1 cup fresh or frozen cranberries
1 cup fresh squeezed orange juice
1/2 cup brown sugar substitute
2 cups fresh or frozen raspberries
 

Combine the cranberries and orange juice in a medium-size saucepan and bring to a boil over medium heat. Add the brown sugar substitute and stir gently until it is completely dissolved. Add the raspberries and stir them into the cranberry mixture. Simmer over low heat for another five minutes.
 

Calories: 169
Carbs: 42 grams
Protein: 2 grams
Fat: 1 gram
Fiber: 22 grams

Granada Green Beans

Vegetables are an essential part of any meal, and these vegetables are steamed, making them healthier for you. Sauté the green beans in garlic, olive oil and sun dried tomatoes for a delicious flavor.

Serves 4
 

1 pound fresh green beans, rinsed and trimmed
2 tablespoons light olive oil
1 clove garlic, minced
3 tablespoons sun dried, Julienne tomatoes (not packed in oil)
Salt and pepper to taste

Fill a large skillet with water until it is about ½-inch deep. Bring the water to a vigorous boil and add the green beans. Cover the skillet and steam-cook the green beans for about five minutes or until they reach desired tenderness. Drain the beans and set them aside. Place the skillet over medium heat and add the olive oil, garlic and sun dried tomatoes. Sauté this mixture for several minutes and then return the cooked green beans to the skillet, stirring until they are completely heated through. Season with salt and pepper, if desired.
 

Calories: 128
Carbs: 4 grams
Protein: 2 grams
Fat: 1 gram
Fiber: 4 grams

Pumpkin Cheesecake

It wouldn’t be a holiday feast without dessert! This delicious cheesecake is low in fat and carbs, and it’s a perfect way to top the mea off. It can be made up to one week ahead of time and wrapped and refrigerated until ready to serve.

Serves 12
 

Crust:
12 low-fat graham crackers
4 tablespoons canola margarine

Filling:
1 16-ounce package silken tofu
1 15-ounce can solid pack pumpkin
1/2 cup fat-free cream cheese, at room temperature
1 cup sugar substitute
1 teaspoon vanilla extract
2 teaspoons pumpkin pie spice

Preheat the oven to 350 degrees. Spray an 8-inch spring form pan with fat-free, butter-flavor cooking spray. In a food processor, combine the graham crackers and margarine until even. Press the crumb mixture into the bottom of the pan and also up the sides of the pan about ½-inch. Bake the crust for about 10 minutes, or until set. Remove and let cool completely. While the crust is cooling, puree the tofu in a food processor until it is smooth. Add the pumpkin and pulse until well blended. Add the cream cheese and the rest of the ingredients and process until well combined and smooth. Pour the filling into the pre-baked crust and bake for about 50 minutes. Turn the oven off and leave the pumpkin cheesecake in the oven for another hour, making sure not to open the oven door. Transfer it to a wire rack and let it cool completely. Cover it loosely with plastic wrap and refrigerate for at least eight hours before serving.
 

Calories: 146
Carbs: 12
Protein: 4 grams
Fat: 4 grams
Fiber: 2 grams