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2006/11/01, 10:05 AM
As promised, the recipes for holiday survival. I will keep adding. If you add recipes please include the nutritional info.
Basic Roast Turkey (from Fat-Free Holiday Recipes, Sandra Woodruff, RD)
12-pound turkey, fresh or defrosted
1/2c water
1/2c dry sherry
Basting sauce
2 tbsp dry sherry
1 tsp crushed fresh garlic
¼ tsp black pepper
1 tsp poultry seasoning
1 ½ tsp paprika
1 tsp brown sugar
1. Preheat oven to 325 degrees. Remove the package containing the giblets and neck from the cavity of the turkey. Rinse the turkey, inside and out, and dry with paper towels. Trim off any excess fat.
2. Transfer the turkey to a rack in a large roasting pan. Loosely tie the legs with kitchen twine (return the legs to the plastic lock if you had to undo them to remove the giblets), and fold the wings back and under the bird.
3. Pour the water and sherry into the bottom of the roasting pan. Combine the basting sauce ingredients in a small bowl, and brush the sauce over the skin of the bird. Completely enclose the bird in aluminum foil, crimping the foil around the edges of the pan to seal.
4. Bake at 325 for 3 ¼ to 4 hours. During the last 30 minutes of cooking, remove the foil and baste with the pan juices.
5. When the turkey is done, a thermometer inserted in the thigh will read 180 degrees, and the drumsticks will move easily in the sockets. Remove the turkey from the oven, and allow it to sit, lossely covered with foil, for 20 minutes before carving.
Yields 16 3oz servings
Per 3 oz serving skinless white meat
Cal 119
Fat 1g
Protein 26g
Chol 73 mg Sodium 48mg
0 carbs, 0 fiber
Per 3oz serving skinless dark meat
Cal 159
Fat 6g
Protein 24g
Col 72mg, Sodium 67mg
0 carbs, 0 fiber
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/11/01, 10:17 AM
This is a recipe I have used and gotten compliments in. In a pinch I will use those packets of lower sodium, fat-free gravy mix that you just add water to, but my family isn’t very picky about gravy. For those of you who have to have ‘real’ gravy, this is a good recipe.
Foolproof Fat-Free Gravy (Fat-Free Holiday Recipes, Sandra Woodruff, RD)
2c turkey drippings
1/8 tsp ground white pepper
¼ tsp poultry seasoning
1 tsp chicken bouillon granules
1/4c plus 1 tbsp unbleached flour
1/2c skim milk
1. De-fat the pan drippings by placing them in a fat separator cup, or by placing them in a bowl and adding a few ice cubes, then skimming off the fat when it hardens and rises. If you don’t have 2c, add some fat-free chicken broth. Combine the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1 qt sauce pan, and simmer over low heat for 5 minutes.
2. While the gravy is heating, combine the flour and milk in a jar with a tight-fitting lid, and shake until smooth. Slowly add the milk mixture to the simmering broth, stirring constantly with a wire whisk. Continue to cook and stir until the gravy is thick and bubbly.
3. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the turkey.
Yield 2 ½ cups
Per Tablespoon
Cal 7
Fat 0
Protein 0.4g
Cholesterol 0, Sodium 25mg
Fiber 0
(she doesn’t include carb counts, these books pre-date carb counting, I guess, but it is minimal.)
I would guess maybe 1.5g carbohydrate by the calorie count.
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/11/01, 10:34 AM
This is from Web MD:
Mom's Mashed Potatoes
Ingredients:
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 used)
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
Preparation:
1. 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.
2. 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.
3. Beat on low speed until fairly smooth and blended. Add salt and pepper to taste.
Yield:
6 servings
Nutritional Information:
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).
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2006/11/01, 10:36 AM
This is from bellybytes.com and sounds really good - I might make it this Thanksgiving:
Sweet Potato Custard Recipe
Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat.
Ingredients:
1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 teaspoon salt
Nonstick cooking spray
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon
In a medium bowl, stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks, and salt, mixing thoroughly.
Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
Bake in a preheated 325 degrees oven for 40-45 minutes or until a knife inserted near center comes out clean. Yield: 6 servings--Serving Size: 1/2 cup
Each serving provides: Calories: 144, Total fat: 2g, Saturated fat: less than 1g, Cholesterol: 92mg*, Sodium: 235mg
*If using egg substitutes, cholesterol will be lower.
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2006/11/01, 10:37 AM
Another from bellybytes.com
Garlic Mashed Potatoes Recipe
No added fat or salt is used or needed in this tasty potato dish.
Ingredients:
1 pound (about 2 large) potatoes, peeled and quartered
2 cups skim milk
2 large cloves garlic, chopped
1/2 teaspoon white pepper
Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover.
Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.
Microwave Directions:
Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above. Yield: 4 Servings--Serving Size: 3/4 cup
Each serving provides: Calories: 141, Total fat: less than 1g, Saturated fat: less than 1g, Cholesterol: 2mg, Sodium: 70mg
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2006/11/04, 09:18 AM
Here is a link to some low-fat Hanukkah recipes and ideas
http://lowfatcooking.about.com/od/hanukkah/a/lowfathanukkah.htm
Herbed Eye of Round Roast
(Fat Free Holiday Recipes, Woodruff)
3 1/4 lb beef eye of round roast
1 tbsp crushed fresh garlic
1/2 tsp coarsely ground pepper
1/2c condensed beef broth, undiluted
1/4c dry red wine or tomato juice
2 bay leaves
1 tsp dried marjoram
1 tsp dried thyme
1 medium yellow onion, chopped
1) trim any visible fat from the meat. Rinse the meat and pat dry with paper towels. Spread the garlic over both sides of the meat and sprinkle both sides with pepper.
2)Coat a large cast iron skillet or dutch oven with nonstick cooking spray, and preheat over medium-high heat. Place the meat in the skillet and brown for 2 minutes on each side.
3) Remove the skilet from heat, pour the broth and the wine/tomato juice into the bottom of the skillet. Ad the bay leaves, and sprinkle the marjoram, thyme, and onion over the top of the roast. Cover the skillet tightly and bake at 325 , 45 minutes to an hour, or until thermometer inserted in the roast reads 135 for rare, 145 for medium-rare, or 155 for meduim-doneness.
4) transfer the roast to a serving platter. Cover loosley with foil and let sit for 15 minutes before slicing thinly.
5) pour the pan juices through a strainer into a fat seperator cup. POur the drippings into a warm gravy boat and serve hot with the roast.
12 servings
per serving:
157 calories
4.9g fat
25g protein
59mg cholesterol
85mg sodium
0g carbs
0g fiber
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2006/11/13, 10:47 AM
Here is a tasty alternative to latkes or potato pancakes:
Two-Potato Pancakes
You don't have to give up this crispy treat!
These all-veggie, low-fat pancakes are loaded with vitamin A and are delicious! Check out the nutrition numbers below, these pancakes are darn good for you. You'll find this and more great recipes in the new Biggest Loser Cookbook. It's already a best seller, take a peek!
Ingredients:
1 white potato, 4 ounces, peeled and grated
1 sweet potato, 6 ounces, peeled and grated
2 egg whites, slightly beaten
1/2 cup scallions minced
1 teaspoon Italian seasoning
To Prepare:
In a large bowl, combine the potatoes, egg whites, scallions, and Italian seasoning.
Coat a large nonstick skillet with nonstick spray and warm the skillet for one minute over medium heat. Drop the potato mixture by tablespoonfuls into the skillet and flatten it slightly. (About half the mixture will fit in the skillet.)
Cook until the pancakes are golden and the potatoes are tender, 5 to 6 minutes on each side. Repeat with the remaining potato mixture, recoating the skillet with nonstick spray, if needed.
Yield: 4 Servings
Nutritional Values (per serving): Fat: 0.1 g. Saturated fat: 0.0 g. Carbohydrates: 14.3 g. Protein: 3.0 g. Calories: 70 kcal. Cholesterol: 0 mg.
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