Thanksgiving Dinner Under 600 calories ... REALLY!!

Yep ... you read that right .... a whole Thanksgiving dinner under 600 calories.  It includes:

 

Herb Roasted Turkey and Gravy
Cranberry-Apple Chutney
Mashed Sweet Potatoes or Potato-Cauliflower Mash
Balsamic Glazed Green Beans
Quick and Easy Pumpkin Pudding (instead of pumpkin pie!)

 

The calories add up to:

 

Dinner with Mashed Sweet Potatoes option: 573 calories (including the whipped cream)
Dinner with Potato-Cauliflowr Mash option: 591 calories (including the whipped cream)

 

These are really easy prep meals ... they really taste great ... plus they are diabetic friendly.

 

Now there is NO reason to go off your plan during this great holiday of family, friends and gratitude!! Let me know what you think!!

 

Happy Thanksgiving from Tom and Donna

Herb Roasted Turkey and Gravy

1 small turkey (8-10 pounds), thawed
1/2 cup coarse-grained or Dijon-style mustard
1/4 cup chopped fresh sage
2 Tbsp chopped fresh thyme
2 Tbsp chopped chives or tarragon
2 Tbsp all-purpose flour
1 cup reduced-sodium fat-free chicken broth
1/4 cup fat-free half and half
1/4 tsp salt
1/4 tsp black pepper

Heat oven to 450 degrees. Rinse turkey with cold water. Pat dry with paper towels. Carefully insert fingers under skin beginning at neck cavity and slide down over breast forming a pocket between skin and turkey breast.

Combine mustard, sage, thyme and chives in a small bowl. Spoon mixture into pocket formed under turkey skin. Use fingers to massage outside of skin, spreading mustard mixture into an even layer. Place breast side up on a rack in a shallow roasting pan. Place in oven. Reduce heat to 325 degrees. Roast turkey 18 minutes per pound unstuffed, 20 minutes per pound stuffed or until internal temperature reads 180 degrees on meat thermometer inserted into the thigh, making sure not to touch bone. Once turkey browns, tent with foil for remaining roasting time. Transfer cooked turkey to a carving board with a well to catch drippings. Tent with foil; let stand 20 minutes before carving.

Meanwhile, pour drippings from roasting pan into a glass measuring cup. Spoon 2 tablespoons of the fat into a medium saucepan. Place over medium heat. Add flour and cook and stir 1 minute. Add broth. Simmer over medium heat, stirring constantly. Spoon off remaining fat from reserved pan drippings and discard. Add drippings to gravy. Stir in half and half, salt and pepper. Transfer to a serving pitcher.

Discard turkey skin. Carve and transfer to platter.

Makes 14 servings (3 ounces of meat, 2 tablespoons of gravy per serving)

Nutritional Info:
Cal 273; Total Fat 8g (Cal from fat 28%; Sat. Fat 2g); Carb 2g; Chol 181mg; Fiber < 1g; Pro 44g; Sodium 360mg
Cal. From fat 28%;

　

Cranberry-Apple Chutney

3/4 cup unsweetened apple juice
1 cup sweet onion, chopped
1 cup sugar substitute
1/2 cup packed light brown sugar
1 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground cloves
1 pkg fresh or frozen cranberries (12 ounces)
1 large Granny Smith apple, peeled, cut into 1/2-inch pieces

Combine juice, onion, sugar substitute, brown sugar, cinnamon, ginger and cloves in a heavy, medium saucepan. Bring to a boil over high heat. Reduce heat and simmer uncovered for 5 minutes.

Add cranberries and apple. Return to simmer and cook uncovered 20 minutes or until mixture is very thick, stirring occasionally.

　

Cool to room temperature. Transfer to decorative serving dish or refrigerate until serving.

Makes 20 servings (2 tablespoons per serving)

Note: This recipe was tested with sucralose-based sugar substitute.

Nutritional Info:
Cal: 41; Total Fat <1g (Cal from fat 1%; Sat. Fat <1g); Carb 12g; Chol 0mg; Fiber 1g; Protein <1g; Sodium 3mg

　

　

Mashed Sweet Potatoes

2 large sweet potatoes (about 1-3/4 pounds)
1/4 cup fat-free half and half
3/4 tsp salt
1/4 tsp cinnamon
1/8 tsp ground red pepper
1/4 cup chopped pecans, toasted

1. Peel potatoes. Cut into chunks. Place in medium saucepan and cover with water. Cover and bring to a boil over high heat. Reduce heat and simmer until potatoes are tender, about 15 minutes. Drain and return to pan.

2. Add half and half, salt, cinnamon and red pepper. Mash with a potato masher. Top with pecans

.

Makes 6 (1/2 cup) servings

Nutritional Info:
Cal 152; Total Fat 3g (Cal from fat 19%); Sat. Fat <1g); Carb 28g; Chol 2mg; Fiber 4g; Pro 3g; Sodium 370mg

　　　　

Potato-Cauliflower Mash (Alternative to Sweet Potato Mash)

3 cups water
2 cups cubed Yukon Gold potatoes, skin on (about 12 ounces)
10 oz frozen cauliflower florets
1/4 cup fat-free evaporated milk
2 Tbsp margarine, trans-fat free
3/4 tsp salt
1/4 tsp black pepper

Bring water to boil in a large saucepan. Add potatoes and cauliflower and return to boil. Reduce heat. Cover and simmer 10 minutes or until potatoes are tender.

Remove from heat and drain. Place vegetables and remaining ingredients in blender container and blend until smooth, scraping sides frequently.

Makes 4 (1/2-cup) servings

Nutritional Info:
Cal 173; Total Fat 6g (Cal from Fat 32%; Sat Fat 1g); Carb 25g; Chol 0mg; Fiber 3g; Pro 4g; Sodium 531mg

　

　

Balsamic Glazed Green Beans

1 pound green beans, trimmed
2 tsp olive oil
1 small red bell pepper, diced
1/3 cup sliced shallots or chopped sweet onion
1/2 tsp salt
1/4 tsp black pepper
2 tsp balsamic vinegar

1. Simmer beans in water in a large saucepan until tender, 6 to 8 minutes depending on size. Drain in colander and rinse with cold water.

2. In the same saucepan, heat oil over medium heat. Add bell pepper and shallots. Cook 5 minutes or until tender, stirring occasionally. Return beans to saucepan. Add salt and pepper and stir until heated through. Remove from heat. Stir in vinegar.

Makes 8 (1/2 cup) servings

Nutritional Info:
Cal 38; Total Fat 1g (Cal from fat 26%; Sat Fat <1g); Carb 6g; Chol 0mg; Fiber 2g; Pro 1g; Sodium 150mg

　

Quick & Easy Pumpkin Pudding

1 box Jell-O Sugar Free Fat Free Instant Vanilla Pudding (1 oz size that serves 4)
1 cup canned pumpkin (put in refrigerator for a few hours before using)
1-1/2 cups ice cold skim milk
1 Tbsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/2 tsp ground nutmeg

Directions: Pour cold milk into mixing bowl. Add box of pudding and beat with automatic mixer for 1 minute. Mix together the dried spices and then add this to the pudding mix, and finally add in the cup of pumpkin. Blend for another 1-2 minutes until completely mixed. Spoon pudding into individual bowls and chill for 30 minutes to an hour before serving.

Serves 4 people:

Each serving has only 77 calories, 0g fat, 380 mg of sodium, 15g carbs, 2g of fiber and 4g of protein.

Optional: Add 2 Tablespoons of Fat-Free Reddi-whip and add only 5 additional calories per serving.

Note: You can use the Reddi-whip on top of the pudding or mix it in for extra creamy deliciousness.

　

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