It's Thanksgiving time. And once again there will be no calorie lecture or list of forbidden foods from me — just a few wonderful, healthy recipes from health-conscious chefs.
White bean dip with caramelized onion and garlic
Healthy Recipe by Chef Tina Bourbeau for the innovative online supermarket FreshDirect ( www.FreshDirect.com). Makes 12 servings.
4 tablespoons olive oil
1 medium onion, medium-diced
10 large garlic cloves, medium-diced
1 (15.5-ounce) can cannellini beans, rinsed and drained
1/2 teaspoon kosher salt
Zest and juice of 1 lemon (about 1/2 teaspoon zest and 2 tablespoons juice)
Heat 2 tablespoons of olive oil in sauté pan over medium-low heat. Add onion and garlic. Stirring occasionally, cook until onion and garlic are softened and lightly golden (about 5 minutes). Set aside. In food processor fitted with S-shaped blade, puree beans until smooth. Scrape down sides of bowl as you go. Add salt, remaining olive oil, zest and juice of lemon, and onion/garlic mixture. Puree until ingredients are completely blended and mixture moves easily around bowl. Scrape into serving dish and serve immediately; or cover and chill at least 1 hour or overnight. Should be room temperature before serving.
Nutrition information: (per serving) 50 calories; 3.5 g fat; 4 g carbohydrate; 1 g fiber; 1 g protein; 90 mg sodium.
Pear and sage stuffing
Healthy Recipe by Weight Watchers, from January 2014 edition of “Weight Watchers' What to Cook Now: 300 Recipes for Every Kitchen” (St. Martin's Griffin; 2014). Makes 12 servings.
12 slices ( 1/2 -pound) reduced-calorie whole-grain sandwich bread, diced
1 tablespoon olive oil
1 tablespoon unsalted butter
5 celery stalks, thinly sliced
3 firm-ripe pears, cored and diced
1 large onion, diced
2 tablespoons minced fresh sage or 2 teaspoons dried
1/2 teaspoon salt
1 teaspoon black pepper
2 cups reduced-sodium chicken broth
1/2 cup chopped fresh flat-leaf parsley
Preheat oven to 250. Place bread on large baking sheet and bake until dried, about 20 minutes. Transfer to large bowl. Increase oven temperature to 350. Spray 9-by-13-inch baking dish with nonstick spray. Heat oil and butter in large skillet over medium-high heat until butter is melted. Add celery, pears, onion, sage, salt and pepper; cook, stirring frequently, until pears are softened, 7-8 minutes. Add celery mixture to bowl with bread; toss to combine. Add broth and parsley and toss again. Spoon stuffing into prepared baking dish. Bake until browned and crisp on top, about 30 minutes.
Nutrition information: (per serving) 92 calories; 3 g fat (1 g saturated; 0 g trans fat); 234 mg sodium; 16 g carbohydrate; 4 g fiber; 3 g protein; 37 mg calcium. Herb-roasted turkey and vegetables
Healthy Recipe from 365 Comfort Foods by the editors at Better Homes and Gardens (Reprinted with permission of the publisher, Houghton Mifflin Harcourt). Makes 8 servings.
2 tablespoons snipped fresh parsley
4 cloves garlic, minced
1 teaspoon snipped fresh rosemary
1 teaspoon snipped fresh thyme
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 (2 3/4 - to 3 1/2 -pound) turkey breast portion with bone, skinned
Nonstick cooking spray
3 cups tiny red-skinned potatoes (about 1 pound), quartered
2 cups baby carrots with tops (about 8 ounces), trimmed and halved lengthwise
2 cups white and/or red pearl onions (about 8 ounces), peeled and halved
1 tablespoon olive oil
Preheat oven to 400. In small bowl, combine parsley, garlic, rosemary, thyme, salt and pepper. Set aside 1 tablespoon of herb mixture. Place turkey breast portion, bone side down, on a rack in a shallow roasting pan. Lightly coat with cooking spray.
Sprinkle remaining herb mixture evenly over turkey; rub in with fingers. Roast, uncovered, for 20 minutes. Meanwhile, in large bowl combine potatoes, carrots and pearl onions. Add reserved 1 tablespoon herb mixture and the oil; toss to coat. Arrange vegetables around turkey in roasting pan.
Reduce oven temperature to 350 degrees. Roast, uncovered, for 1 1/4 to 1 1/2 hours more or until juices run clear, turkey is no longer pink (170 degrees), and vegetables are tender, stirring vegetables once.
Transfer turkey to a cutting board. Cover loosely with foil; let stand for 10 minutes before carving. Serve turkey with vegetables.
Nutrition information: (per serving) 231 calories; 3 g fat (1 g saturated); 69 mg cholesterol; 219 mg sodium; 21 g carbohydrate; 3 g fiber; 30 g protein.
Green beans with caramelized mushrooms
Healthy recipe from The Ultimate Diabetes Cookbook by the editors at Diabetic Living (Reprinted with permission of the publisher, Houghton Mifflin Harcourt). Makes 6 servings ( 1/2 cup each).
8 ounces fresh green beans, trimmed
1 8-ounce package sliced fresh mushrooms
2 teaspoons olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup chopped walnuts, toasted
1/4 cup snipped fresh basil
In large skillet cook beans, covered, in small amount of boiling water for 6 to 8 minutes or until crisp-tender.
Drain and rinse beans under cold water to stop cooking; drain again. Pat dry with paper towels. Carefully wipe skillet dry. In same skillet, cook mushrooms in hot oil over medium heat for 5 to 10 minutes or until tender and lightly browned, stirring occasionally.
Add beans and sprinkle with the salt and pepper. Cook for 2 to 3 minutes or until beans are heated through, tossing frequently. Transfer bean mixture to a serving platter. To serve, sprinkle with walnuts and basil.
Nutrition information: (per serving) 66 calories; 5 g fat (1 g saturated); 0 mg cholesterol; 101 mg sodium; 5 g carbohydrate; 2 g fiber; 1 g sugars; 3 g protein.
Roasted Poblano cornbread
Healthy recipe by Executive Chef Justin Cline Macy and Pastry Chef Kim Macy, authors of “Miraval's Sweet & Savory Cooking” (Hay House, 2014). Makes 16 servings.
1 cup unbleached all-purpose flour
1/2 teaspoon baking soda
1 cup cornmeal
3/4 teaspoon kosher salt
1 1/4 cup low-fat buttermilk
1/4 cup melted butter
1/2 cup granulated sugar
1 medium roasted poblano chili (cored, skinned, seeds removed and minced)
1 cup roasted corn, cut off the cob
1/2 medium red bell pepper, minced
Heat oven to 350. Line 8-by-8-inch baking pan with parchment cut to fit and spray with nonstick cooking spray.
In a medium bowl, sift together all-purpose flour and baking soda and then whisk in the cornmeal and salt. In separate bowl, whisk together the buttermilk, eggs, melted butter and sugar. Add wet ingredients to the dry and mix just until smooth. Fold in the chili, corn and bell pepper.
Pour into the prepared pan and bake for 20 to 25 minutes or until it is lightly brown around the edges and springs back in the center when touched.
Nutrition information: (per serving) 130 calories; 4 g fat; 21 g carbohydrate; 1 g dietary fiber; 3 g protein.