Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Yield: 4 servings
Nutritional Information: Per serving: 367 calories, 29 g protein, 46 g carbohydrate, 6.8 g fat (1.1 g saturated fat), 61 mg cholesterol, 6 g fiber, 487 mg sodium. Calories from fat: 17%.
Saturday (All Turkeyed Out Day)
Breakfast: Homemade Buttermilk Pancakes (using half whole-wheat flour) served with fresh fruit and light pork or soy sausage links, such as Sing the Blues Flapjacks.
Sing the Blues Flapjacks
WebMD Weight Loss Clinic members: Journal as: 2 pieces of 'pancakes French toast, waffle' + 1/2 cup fresh fruit.
1 cup cake flour or unbleached white flour
1 cup whole-wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons sugar
2 large eggs (or 1 egg plus 1/4 cup egg substitute, or 2 egg whites)
2 cups low-fat buttermilk
1 teaspoon vanilla extract
1 1/2 tablespoons canola oil
1/4 cup reduced-calorie pancake syrup
1 1/2 cups frozen or fresh unsweetened blueberries
1. Combine flours, baking powder, baking soda, salt, and sugar in medium bowl and blend well with fork.
2. Beat eggs, buttermilk, and vanilla in mixing bowl on medium-low speed until smooth.
3. Add canola oil, pancake syrup, and dry ingredients to egg mixture in mixing bowl and beat on lowest speed, scraping with rubber spatula, just until blended. Gently fold in blueberries. Do not over mix.
4. Let batter rest for 20 minutes. Spray griddle lightly with canola cooking spray. Preheat griddle until a drop of water skittles across the surface.
5. Pour 1/4 cup batter onto griddle. Cook over medium heat until bubbles form (30-60 seconds). Turn over with spatula and cook another 30-60 seconds or until golden brown. Serve pancakes with your preferred toppings.
Yield: 5 servings (3-4 pancakes each)
Nutritional Information: Per serving: 314 calories, 11 g protein, 54 g carbohydrate, 6.5 g fat (1.3 g saturated fat), 46 mg cholesterol, 4.5 g fiber, 840 mg sodium. Calories from fat: 19%.
Lunch: Set up a Quesadilla Bar, where everyone can make their own quesadillas by putting a higher-fiber flour tortilla or a couple of corn tortillas on a plate and topping with reduced-fat shredded cheese and assorted fillings. Choose from chopped green onions and tomatoes, sliced avocado, corn kernels, roasted vegetables, and cooked lean meat, if desired. Top the filling with a second tortilla and slide the quesadilla onto a medium-hot, nonstick frying pan coated with canola cooking spray. When underside is lightly brown, flip over and brown the other side. Serve with nonfat sour cream and your favorite salsa.