Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
15-ounce can low-sodium kidney beans (or pinto beans), drained and rinsed
Finely minced onion for serving (optional)
Grated reduced-fat sharp cheddar or Monterey Jack cheese (optional)
1. Heat the oil over medium-high heat in a large, nonstick frying pan or skillet. Add beef, onion, and garlic, stirring occasionally, until browned (about 3 minutes).
2. Spoon beef mixture into crock pot. Add paprika, chili powder, cumin, oregano, and stewed tomatoes (including liquid), beer, jalapeno if desired, and beans. Stir to combine. Cover and turn crock pot on LOW. Cook 8-10 hours.
3. Sprinkle each serving with minced onion and grated cheese if desired.
Yield: 6 servings
Nutritional Information: Per serving: 231 calories, 23 g protein, 22 g carbohydrate, 5 g fat, 1.3 g saturated fat, 39 mg cholesterol, 7.5 g fiber, 211 mg sodium. Calories from fat: 21%.
When you have an extra 15 to 20 minutes: Assemble breakfast for tomorrow -- this keeps your holiday morning stress-free and frees up some time for last-minute Thanksgiving dishes. Some examples of "make ahead" possibilities include making overnight French toast (see recipe below), a light strata, or a batch of cinnamon rolls that keeps in the refrigerator and is baked the next morning. You could also bake a light coffee cake or quiche and serve it with fruit the next morning. Or you could make crepes, keep them in the refrigerator in a plastic container or bag, then serve with fruit and vanilla yogurt or light whipped cream the next morning.
Overnight Creme Brulee French Toast
WebMD Weight Loss Clinic members Journal as: 2 pieces pancake
OR 1 egg alone without added fat + 2 slices bread + 3 teaspoons sugar.
3 tablespoons low- or no-trans fat margarine or butter
5 tablespoons reduced-calorie pancake syrup
1/3 cup packed brown sugar
2 tablespoons plus 2 teaspoons Grand Marnier® (or other orange liqueur), divided
At least 8 (1 inch thick) slices of French or sourdough bread (you might need more to cover the bottom of the pan depending on the size of your bread)
3 large eggs
1/2 cup egg substitute (such as Egg Beaters®)
1 1/2 cups fat-free half-and-half
1 teaspoon vanilla extract
1/4 teaspoon salt
Garnish: fresh strawberries or other berries and a dollop of light whipped cream or Light Cool Whip®.
1. Coat a 9x13-inch baking dish with canola cooking spray. Melt margarine or butter in a small nonstick saucepan over medium heat. Mix in reduced-calorie pancake syrup, brown sugar, and 2 tablespoons Grand Marnier®, stirring until sugar is dissolved. Pour the mixture into the prepared baking dish.
2. Remove crusts from bread and arrange slices in the baking dish in a single layer on top of the brown sugar mixture (enough slices to cover the bottom of the pan).
3. In small bowl, whisk together eggs, egg substitute, fat-free half-and-half, vanilla extract, 2 teaspoons Grand Marnier®, and salt. Pour mixture evenly over the bread. Cover well and chill at least 8 hours or overnight.
4. Preheat oven to 350 degrees F. Remove the dish from the refrigerator and bring to room temperature.
5. Bake uncovered 35 to 40 minutes until puffed and lightly browned. Serve with fresh fruit and a dollop of light whipped cream if desired.