Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Yield: 12 muffins (6 servings)
Nutritional Information: Per serving: 130 calories, 3 g protein, 25 g carbohydrate, 2.5 g fat (0.5 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat), 18 mg cholesterol, 1.5 g fiber, 192 mg sodium. Calories from fat: 17%.
LUNCH: Make your own "day after Thanksgiving" designer turkey sandwich. My favorite is turkey topped with light cream cheese, cranberry sauce, and alfalfa sprouts on whole-wheat bread.
Dinner: Slow cooker Shepherd's Pie is made with leftover turkey, gravy, mashed potatoes and vegetables. You can assemble this in your slow cooker anytime in the early afternoon and let it get hot and stay hot until you are ready to serve it for dinner.
Slow Cooker Shepherd's Pie
WebMD Weight Loss Clinic members: Journal as: 1 portion frozen dinner regular
OR 1 1/2 cups hearty stew
OR 3/4 cup starchy foods without added fat + 1 serving lean meat without added fat + 1/2 cup vegetables without added fat.
6 cups cooked, peeled, hot, drained, potato quarters (if potatoes are large, cut into 6 or 8 pieces)
2 tablespoons whipped butter or less-fat margarine
6 tablespoons fat-free half-and-half (or low-fat milk)
Salt and pepper to taste
2 cups cooked lean meat of your choice, cut into bite-size pieces (roasted turkey, roast beef, etc.)
2 1/4 cups frozen mixed vegetables, lightly cooked or thawed (such as a blend of green beans, wax beans, and baby carrots)
10.5-ounce can condensed cream of celery soup (with around 4.5 grams fat per 1/2 cup serving of soup)
1/3 cup fat-free sour cream
4 green onions, white and part of the green, chopped
3/4 cup shredded reduced-fat sharp cheddar cheese (optional)
1. Add hot potatoes (from colander) directly into large mixing bowl. Add the whipped butter and fat-free half-and-half, and beat on low until desired texture is achieved.
2. Add salt and pepper to taste. Coat inside of the slow cooker with canola cooking spray and spread mashed potatoes in the bottom. Sprinkle black pepper over the top, if desired. Spread pieces of meat evenly over mashed potatoes. Top with mixed vegetables.
3. Add condensed cream of celery soup to a 2-cup measure. Stir in sour cream and green onions. Spread mixture over the top of the vegetables in the slow cooler. Sprinkle with black pepper, if desired. Cover and cook on high for 2 hours or low for 4 hours. Afterward, if you are using cheese, sprinkle it over the top and cook on high until cheese is melted (about 20-30 minutes more.)
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%.