Stuff The Turkey, Not Yourself!
Easy ways to lighten up this Thanksgiving
Mom's Mashed Potatoes
Journal as: 3 servings (1/4 cup each) "starches and legumes without
What's Thanksgiving without those steamy mounds of mashed potatoes? Here's a
light version you can whip up right before you sit down to eat.
5 medium russet potatoes (medium white or red potatoes can
also be used)
2 green onions, white and part of green, finely chopped
1/3 cup fat-free half and half (low-fat milk or whole milk can also be
1/4 cup fat-free or light sour cream
1 tablespoon butter (or no or low trans fat margarine)
1/2 teaspoon minced or crushed garlic (optional)
salt and pepper to taste
- Pierce each potato several times with a fork and microwave the potatoes on
HIGH until they are tender throughout. (about 20 minutes depending on your
microwave. You can also bake or boil the potatoes until tender if you prefer.
Let potatoes cool a few minutes.
- Peel off skins (and discard) and add the potato flesh to a large mixing
bowl along with the green onions, fat-free half and half, sour cream, butter or
margarine, and garlic.
- Beat on low speed until fairly smooth and blended. Add salt and pepper to
Makes 6 servings.
Per serving: 187 calories, 5 g protein, 37 g carbohydrate, 2 g fat (1.2 g
saturated fat, 0.6 g monounsaturated fat, 0.1 g polyunsaturated fat), 6 mg
cholesterol, 3.5 g fiber, 55 mg sodium (not including salt to taste).
Light & Easy Pumpkin Custard Pie
Journal as: 1 medium dessert.
The fact that it has one crust instead of two, and features an
antioxidant-rich vegetable, makes this pie one of the better ones to grace your
holiday table. You can use a store-bought piecrust for this recipe, or make a
single piecrust from scratch -- it's up to you!
1/3 cup granulated sugar
1/3 cup dark brown sugar, packed
3/4 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
pinch of ground cloves
1 1/2 cups canned pumpkin
1 teaspoon vanilla extract
1 1/4 cups (canned) evaporated skim milk
2 teaspoons orange zest (orange peel), finely chopped
3 egg whites, lightly beaten
1/4 cup Meyers rum (you can substitute orange juice for the rum if you
Single pie crust
- Preheat oven to 425 degrees.
- In a large mixing bowl, combine sugars, cinnamon, nutmeg, and cloves on
lowest speed. Beat in the pumpkin, vanilla, evaporated milk, orange peel, and
- Beat with electric mixer until nice and smooth. Fold in the rum.
- Pour into prepared 9-inch, deep dish, unbaked pie crust and bake for 10
minutes. Reduce heat to 325-degrees and bake for 45 minutes more or until knife
inserted in the filling comes out clean.
- Let cool and refrigerate until served. Serve with a little dollop of light
Cool Whip or light whipping cream if desired.
Makes 12 servings.
Per serving: 161 calories, 4 g protein, 22 g carbohydrate, 5.3 g fat, 1.4 g
saturated fat, 1 mg cholesterol, 1.2 g fiber, 129 mg sodium.