Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Cajun Sirloin Burgers
WebMD Weight Loss Clinic members: Journal as: 1 sandwich and burger, moderate-fat meat.
1 pound ground sirloin or ground turkey with around 6% fat
3 tablespoons dry Italian bread crumbs
3 to 4 tablespoons egg substitute
3 green onions, chopped
1 tablespoon Cajun seasoning
1 tablespoon prepared mustard
4 slices (4 ounces) reduced-fat Monterey Jack or Mozzarella cheese
4 whole-grain buns
1/4 cup barbecue sauce
4 lettuce leaves
4 large tomato slices
about 12 rings of red onion
1. Preheat grill for high heat.
2. In an 8-cup measure, blend the ground beef, bread crumbs, 3 tablespoons of egg substitute, green onions, 1 tablespoon Cajun seasoning, and mustard by mixing with hands. Form into 4 patties by hand or using a patty press.
3. Lightly coat the grill grate with canola cooking spray, and cook the patties 5 minutes per side, or until well done. Place a slice of the cheese on each burger, and allow to melt.
4. Serve the burgers on whole-grain buns dressed with barbecue sauce, lettuce, tomato and onion.
Yield: 4 servings
Nutritional Information: Per serving: 420 calories, 35 g protein, 39 g carbohydrate, 14 g fat (6 g saturated fat, 6.3 g monounsaturated fat, 1.4 g polyunsaturated fat), 46 mg cholesterol, 5 g fiber, 800 mg sodium. Calories from fat: 30%.
Breakfast: To get your family in a festive fall mood, try Pumpkin Pecan Waffles. You can even make them ahead of time and keep them frozen in a sealable bag. Just pop them in the toaster in the morning, and serve.
Pumpkin Pecan Waffles
WebMD Weight Loss Clinic members: Journal as: 2 pieces of pancake/waffle (if using pecans, add 1/2 tablespoon of nuts per serving).
1 cup unbleached white flour
1 cup whole-wheat flour
1/4 cup granulated sugar
1 tablespoon cornstarch
2 teaspoons baking powder
1/2 teaspoon salt
2 1/2 teaspoons pumpkin pie spice (or 2 teaspoons ground cinnamon, 1/4 teaspoon ground ginger, and 1/4 teaspoon ground nutmeg)
3 large egg whites (keep 1 yolk and discard the other two)
1 egg yolk
2 tablespoons egg substitute
1 cup low-fat milk
3/4 cup low-fat buttermilk, well-shaken
1/2 cup canned pumpkin
2 tablespoons canola oil
About 7 tablespoons dry-toasted pecan pieces
Canola cooking spray
1. Preheat a Belgian waffle iron.
2. Whisk together flours, sugar, cornstarch, baking powder, salt, and pumpkin pie spice in medium-sized bowl; set aside.
3. Add egg yolk and egg substitute to medium bowl and whisk in milk, buttermilk, pumpkin, and canola oil. Continue to whisk until mixture is smooth. Add the flour mixture into the pumpkin mixture, whisking just until smooth.
4. Add egg whites to another mixing bowl and beat until soft peaks form (about 2 minutes). Gently fold the egg whites into the pumpkin-and-flour batter.
5. Coat hot waffle iron with canola cooking spray. Spoon batter (use a slightly heaping 1/4-cup of batter per 4-inch waffle, depending on your particular waffle iron) into the waffle iron, spreading quickly. Sprinkle about a tablespoon of dry-toasted pecan pieces over the top of the two waffles (you can sprinkle with cinnamon sugar or mini chocolate chips instead, if desired). Close lid and bake about 3 minutes, until steaming almost stops and the waffles are golden brown. Serve warm!