Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Parmesan Artichoke Dip
WebMD Weight Loss Clinic members: Journal as: 1/2 cup vegetables with 1 teaspoon fat + 2 ounces low-fat cheese
OR 1 cup cream-based soup.
4 ounces light cream cheese
1/2 cup light mayonnaise
1 1/2 teaspoon minced garlic
3/4 cup shredded Parmesan cheese
14-ounce can artichoke hearts, drained and chopped
2 tablespoons dry white wine
1/4 cup finely chopped red bell pepper
1 to 2 tablespoons mild, chopped, canned green chilies
1. Preheat oven to 350 degrees.
2. Add cream cheese, mayonnaise, and garlic to a small mixing bowl and beat on medium low until blended. Add remaining ingredients and mix well.
3. Spoon mixture into a 1 1/2 quart casserole or baking dish and bake until bubbly (about 30 minutes).
Yield: 6 servings
Nutritional Information: Per serving (not including the bread): 164 calories, 6 g protein, 11 g carbohydrate, 10 g fat (4 g saturated fat), 13 mg cholesterol, 4 g fiber, 352 mg sodium. Calories from fat: 55%.
Friday (Official Leftover Day)
Breakfast: The day after Thanksgiving calls for a high-fiber breakfast chased down with plenty of no-calorie beverages (like water, tea, coffee) to help keep your intestinal tract moving along. Here are some options:
2 regular-sized whole-grain muffins (around 300 calories total) such as Apple Oat Muffins.
Bowl of high-fiber whole-grain cereal like Raisin Bran topped with fresh fruit and skim milk.
Low-fat yogurt topped with fresh fruit and some high-fiber granola or grape nuts sprinkled over the top.
Apple Oat Muffins
WebMD Weight Loss Clinic members: Journal 2 muffins as: 3 slices of bread.
1/4 cup light or dark brown sugar
1/4 cup unbleached flour
Pinch of salt
1/8 teaspoon ground cinnamon
2 tablespoons less-fat margarine (with 8 g fat per tablespoon)
2 to 3 tablespoons oats
2 tablespoons less-fat margarine
1/2 cup sugar (or sugar blend with Splenda® or Equal®)
2 teaspoons vanilla extract
1 large egg
1/2 cup unbleached flour
1/2 cup whole-wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup fat-free sour cream
2 tablespoons low-fat buttermilk (or mix 2 tablespoons fat-free half-and-half with 1/4 teaspoon vinegar and let stand)
2 apples, cored and diced (about 1 1/2 cups)
1. Preheat oven to 375 degrees. Line muffin pan with paper or foil liners.
2. Add the brown sugar, 1/4 cup flour, pinch of salt, and 1/8 teaspoon cinnamon to a large mixing bowl and beat briefly to blend, with mixer fitted with paddle attachment. Add the 2 tablespoons margarine and beat on low until crumb mixture forms. Work the oats in with your hands. Pour into a small bowl and set aside.
3. Return mixing bowl to mixer and add the 2 tablespoons margarine, sugar (or sugar blend), and vanilla extract and beat until light and fluffy. Add egg and beat to combine, scraping sides of bowl.
4. Add the flours, baking powder, baking soda, and 1/2 teaspoon salt to a 4-cup measure, and whisk to blend.
5. Add the flour mixture all at once to the mixing bowl, along with the sour cream and buttermilk. Beat on low speed just until blended (scraping down the sides of bowl after 5 seconds). Stir in the apple chunks.
6. Spoon a slightly heaping 1/8 cup of batter into each muffin cup. Sprinkle the topping evenly over the top of each muffin. Bake for about 20 minutes or until muffins are lightly browned and top springs back after being pushed.