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Cream of Broccoli Soup
This cream of broccoli soup contains no cream and is a snap
to make.
Garlic & Herb Roasted Turkey
The delicious aroma of roasting garlic, shallots, rosemary,
sage, and thyme will have the house smelling of Thanksgiving all day.
Portobella Mushroom &
Sausage Stuffing
If you think stuffing is stuffed with fat, you haven't tried
this outrageous blend of mushrooms, turkey sausage, apples, and a dab of olive oil.
Harvest Baked Squash
Baked to a golden finish, this sweet sidedish tastes like dessert.
Potato Medallions with Chive
Sauce
Can't decide whether to make white potatoes or sweet potatoes?
Make perfect medallions with a little of both.
Pumpkin Cheesecake Pie
If you think cheesecake or pumpkin pie needs to be high in calories
and fat to be good, you're in for a slice of heaven with this light version!
Cream
of Broccoli Soup
2 14.5-ounce canned low-sodium chicken broth
5 cups cauliflower florets
4 cups broccoli florets
5 large shallots (6 ounces), chopped
1 tablespoon fresh thyme
1/4 teaspoon salt
1/4 teaspoon white pepper
1 cup low-fat milk (not skim)
In a large pot, combine the first six ingredients (not the milk). Simmer for 15 minutes. Remove from heat. With
a slotted spoon, remove broccoli and place on clean chopping board. Puree remaining soup in blender or food processor,
in small batches, until smooth. Pour soup in large pot. Set aside. Dice broccoli and return to pot. Add milk and
heat gently until thoroughly hot. Makes sixteen half-cup servings.
Per 1/2-cup serving:
Calories: 26;
Fat: 0 grams;
Saturated Fat: 0 grams;
Cholesterol: < 1 milligrams;
Sodium: 207 milligram
Garlic
& Herb Roasted Turkey
1 turkey, thawed
2 large shallots, sliced
7 large garlic cloves, sliced
1 large onion, sliced
1/8-cup fresh sage, chopped
1 tablespoon fresh thyme
1 tablespoon olive oil
Preheat oven to 325 degrees F. Rinse turkey under running water and remove the giblets. Place turkey in roasting
pan on rack, breast side down. Place shallots, four garlic cloves, onion, sage, and thyme in the inside cavity
of the turkey. Set aside. In nonstick fry pan, heat olive oil and sauté three garlic cloves. With basting
brush, coat outside of turkey with garlic-flavored oil. Roast until done.
Portobella
Mushroom Stuffing
1 tablespoon olive oil
1 large Spanish or Vidalia onion, chopped
4 celery stalks, sliced
8 ounces sweet Italian turkey sausage, diced
5 ounces small portobella mushrooms, sliced
3 large Golden Delicious apples, cored and
chopped
12 slices stale whole-wheat bread, cubed
1/2 cup fresh sage, chopped
2-1/2 cups to 3 cups canned "1/3 less"-sodium
chicken broth
In a non stick fry pan, heat 1-1/2 teaspoons of the olive oil. Add onions and saute for five minutes. Add sausage
to onions and saute five minutes. Add mushrooms and continue sauteing for another three minutes or until mushrooms
are cooked. Remove from heat. Spoon mixture into large bowl. In the same fry pan, add the remaining olive oil and
saute apples and celery until slightly tender, approximately three to five minutes. Combine with sausage and onions
mixture. Add bread cubes and sage and blend. Add broth and blend until moistened. Spoon stuffing into large casserole
dish. Cover and bake at 325 degrees F for approximately one hour or until center of stuffing reaches 165 degrees
F. Makes nine cups.
Per 1/2 cup serving:
Calories: 96;
Fat: 3 grams;
Saturated Fat: <.5 grams;
Cholesterol: 6 milligrams;
Sodium: 273 milligrams;
Fiber 2.5 grams
* For easy, make ahead stuffing, prepare stuffing as above, but do not add broth. Cool stuffing in a shallow dish
in refrigerator. Cover and refrigerator overnight. When ready to cook, combine stuffing and broth as above and
cook in preheated oven at 325 degrees F for approximately 1-1/4 hours or until center of stuffing reaches 165 degrees
F.
Harvest
Baked Squash
2 tablespoon light margarine
2 tablespoon chopped walnuts
2 tablespoon maple syrup
4 tablespoon apple juice
4 tablespoon dates
2 tablespoon golden raisins
2 acorn squash (about 24 ounces)
Preheat oven to 400 degrees F. Wash squash. Cut in half widthwise and spoon out centers. Cut the stem off so that
each squash half will stand upright. Pour a cup of water in a large baking dish. Place the four squash halves upright
in baking dish. Set aside. In nonstick fry pan, melt margarine. Add walnuts and saute until golden, about two to
three minutes. Remove pan from heat and add remaining ingredients. Spoon evenly into center of squash. Bake for
35 to 40 minutes in covered dish or until each squash is tender when poked with a
fork. Remove from oven. Using a spoon, drizzle a tablespoon of liquid from the center of the squash on the top.
Place under broiler and broil for approximately two to three minutes until golden. Makes four servings.
Per Serving:
Calories: 198;
Fat: 6 grams;
Saturated Fat: <1 gram;
Cholesterol: 0;
Sodium: 33 milligrams;
Fiber:
1.5 grams
Potato
Medallions with Chive Sauce
1-1/2 tablespoon light margarine
1 teaspoon lemon juice
2 teaspoon water
1 teaspoon chives
1 large sweet potato, cooked, slightly cooled
1 large baked potato, cooked, slightly cooled
Melt margarine in small pot on stove. Add juice, water, and chives, then heat until warmed through. Set aside.
Remove skin from potatoes. Slice into 1/4-inch medallions. Arrange in two to three rows on plate, alternating both
types of potatoes. Drizzle with chive sauce. Makes six servings.
Per Serving:
Calories: 100;
Fat: 1.5 grams;
Saturated fat: 1.5 grams;
Sodium: 39 milligrams;
Cholesterol: 0;
Fiber: 2.5 grams;
Calcium: 14 milligrams.
Pumpkin
Cheesecake Pie
For the crust:
1 cup oats
1-1/2 teaspoon tub style margarine
1/2 cup honey crunch-style wheat germ
3 tablespoon brown sugar
1 egg white
For the pie:
1 cup low-fat cottage cheese
4 ounces cream cheese, reduced fat neufchatel
1/2 cup sugar
1/2 cup canned pumpkin
3 tablespoon flour
1 teaspoon vanilla
1 teaspoon pumpkin spice
2 egg whites
Preheat oven to 325 degrees F. Spray a 9-inch pie pan with vegetable oil spray. Set aside. In nonstick fry pan,
melt margarine. Add oatmeal and toast until slightly golden, approximately two minutes. Remove from heat and spoon
oatmeal into a small bowl. Add wheat germ, brown sugar, and egg white. Mix until crumbly. Pat into the bottom and
sides of the pie pan. Set aside. In blender or food processor, puree together all remaining ingredients except
for egg whites. Blend until smooth. Pour into large bowl. Slightly beat egg whites with a fork and gently fold
into mixture. Pour mixture into pie pan and bake for 50 minutes or until center of cheesecake is firm. Makes eight
servings.
Per Serving:
Calories: 219
Fat: 6 grams
Saturated Fat
2.5 grams
Cholesterol: 14 milligrams
Sodium: 206 milligrams
Fiber: 0.5 grams
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