A FEW HEALTHIER CHOICES FOR THANKSGIVING DINNER
Simple Acorn Squash
Ingredients
- 1/2 cup of cooked acorn squash
- Parkay no calorie butter spray
- Splenda
- Ground Cinnamon
Top cooked squash with listed ingredients and enjoy!
Sweet Potato Casserole
Ingredients
- 2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
- 2 large eggs
- 1 tablespoon canola oil
- 1 tablespoon honey
- 1/2 cup low-fat milk
- 2 teaspoons freshly grated orange zest
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
Topping
- 1/2 cup whole-wheat flour
- 1/3 cup packed brown sugar
- 4 teaspoons frozen orange juice concentrate
- 1 tablespoon canola oil
- 1 tablespoon butter, melted
- 1/2 cup chopped pecans
Preparation
- Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
- Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
- Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
- To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
- Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Tips & Notes
- Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.
Nutrition
Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium
A Healthier Pumpkin Pie - If you must indulge!!
Ingredients
Crust
- 3/4 cup all-purpose flour
- 1/4 cup whole-wheat flour
- 1 tablespoon granulated sugar
- 1/8 teaspoon salt
- 1 tablespoon butter
- 3 tablespoons canola oil
- 1-2 tablespoons ice water
Filling
- 2 large eggs
- 1 15- or 16-ounce can plain pumpkin puree
- 1 12-ounce can nonfat evaporated milk
- 1/4 cup dark molasses
- 3 tablespoons dark rum, or 1 tablespoon vanilla extract
- 1/2 cup packed dark brown sugar
- 1 tablespoon cornstarch
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon salt
Preparation
- To prepare crust: Stir all-purpose flour, whole-wheat flour, sugar and salt in a medium bowl. Melt butter in a small saucepan over low heat. Cook, swirling the pan, until the butter turns a nutty brown, 30 seconds to 4 minutes, depending on your stove. Pour into a small bowl and let cool. Stir in oil. Slowly stir the butter-oil mixture into the flour mixture with a fork until the mixture is crumbly. Gradually stir in enough ice water so the dough holds together. Press the dough into a flattened disk.
- Place two overlapping lengths of plastic wrap on a work surface. Set the dough in the center and cover with two more sheets of plastic wrap. Roll the dough into a 13-inch circle. Remove the top sheets and invert the dough into a 9-inch deep-dish pie pan. Remove the remaining wrap. Fold the edges under at the rim and crimp. Cover loosely with plastic wrap and refrigerate while you prepare the filling.
- To prepare filling & bake pie: Position rack in lower third of oven; preheat to 350°F. Lightly whisk eggs in a medium bowl. Add pumpkin, evaporated milk, molasses and rum (or vanilla). Combine brown sugar, cornstarch, cinnamon, ginger, nutmeg and salt in a small bowl. Rub through a sieve into the pumpkin mixture and whisk until incorporated.
- Pour the filling into the prepared crust. Bake the pie until the filling has set and a skewer inserted in the center comes out clean, 40 to 50 minutes; cover the edges with foil if they are browning too quickly. Cool on a wire rack.
Tips & Notes
- Make Ahead Tip: Equipment: 9-inch deep-dish pie pan
Nutrition
Per serving: 278 calories; 8 g fat (2 g sat, 4 g mono); 58 mg cholesterol; 43 g carbohydrates; 7 g protein; 3 g fiber; 187 mg sodium; 397 mg potassium
