Make Your Holidays Healthier Part 3 Made Over Meals

If your family is anything like mine, they cringe at the thought of their holiday meal traditions being "messed with". Well, my family doesn't cook Thanksgiving dinner, I do, and I've decided that what they don't know won't hurt them, it might actually help them. They'll still get their turkey and fixin's, they'll just get them a little healthier.

Check out these made over Thanksgiving menu ideas:

Marinated Turkey Breast Serves 6-8

How many times has the perfect turkey on the outside been something totally different on the inside? Let’s leave that perfect looking turkey to Norman Rockwell and make a perfect tasting turkey that will leave your family and friends "gobbling" for more....

1 (4-5 lb) boneless turkey breast

4 tbsp olive oil

1 tbsp fresh lemon juice

1 tsp minced garlic

1/2 tsp fresh black pepper

1 tsp fresh thyme

In a large bowl, combine oil, lemon juice, garlic, pepper, and thyme. Rub the turkey with the mixture, being sure to get under the skin, wrap it tightly in plastic wrap and place in the fridge for 6-24 hours.

 

Pre-heat the oven to 350 degrees.

Place the breast in a roasting pan on a small rack to lift it off of the bottom. Cover with a tight fitting lid and roast 20-25 minutes per pound (about 1 hour 15 minutes) until an instant read thermometer inserted into the thickest part of the meat registers 170 degrees.

Nutrition Information per 6 oz Serving

Calories: 177, Fat: 2.4g, Cholesterol: 68mg, Protein: 38.3g, Carbohydrate 0g, Fiber: 0g, Sodium: 2434mg




Roasted Brussel Sprouts Serves 4-6

Brussel sprouts get a bad rap for a good reason. Most of us remember bitter, soggy, mushy, pale "bounce-able" balls rolling around our plates. Well, not this time. This recipe for brussel sprouts is sure to redeem their reputation wit ha sweet savory balance that features a Maple Flavored Pancake Syrup (made by Walden Farms) that has zero calories, sugar and fat. Too good to be true?


2 tsp olive oil
1 lb fresh brussel sprouts, cut in half through the stem (do not use frozen, they contain too much water)
2 shallots peeled and cut into half moons
2 tbsp + 1 tsp apple cider vinegar
2 tbsp Walden Farms Maple Flavored pancake Syrup
1 tsp fresh thyme
1 tbsp Smart Balance butter substitute
Pinch cayenne pepper
Salt & Pepper to taste


Heat oil in a non-stick skillet over medium heat until the oil is shiny. Carefully place the sprouts, cut side down, and cook until brown (5-7 min) stirring occasionally.

Stir in the shallots, 2 tbsp vinegar, syrup, thyme, salt, pepper and cayenne. The cayenne does not add any heat in this dish. It helps the brussel sprout bring out its own flavor.

Reduce the heat to medium-low, cover, and cook until the sprouts are bright green and just tender, (6-8 min).

Uncover, increase the heat to medium-high and cook until the liquid has evaporated (3-5 min).
As soon as the liquid has evaporated, remove from the heat, stir in the remaining tsp of vinegar and butter substitute and serve.





Better Than Usual Cranberry Sauce Makes about 2 Cups

No canned jelly cranberry sauce here. Fresh cranberries with a sweet/tart sauce, delicious.

1 medium bag fresh cranberries (12 oz.)

1/2 C Splenda Brown Sugar Blend
1 C water
1 Tbsp fresh ginger, peeled and grated
1 tsp orange zest
1/8 tsp cloves, ground


In a medium sauce pan, bring all ingredients to a boil.
Reduce the heat and simmer for 10 minutes.
Bring to room temperature and serve or cover and refrigerate for up to 4 days.

Nutrition Information per 1/4 Cup Serving
Calories: 65, Fat: 0g, Cholesterol: 0mg, Protein: 0g, Fiber 1g, Carbohydrate 14g, Sodium: 0mg

*This recipe is for patients on the Nutriplus or Maintenance Program and not recommended for patients still losing weight. It is a healthier alternative to traditional cranberry sauce.