Wholesome Thanksgiving Recipes for a Happy, Healthy Holiday

Thanksgiving is a time to celebrate with loved ones, not over-indulge in high-fat foods... These traditional holiday recipes taste so good that no one will know you've cut the fat and reduced the calories.  And, they won't throw you off your healthy diet, so there's no guilt.   Go ahead and enjoy! 




Creamy Mashed Potatoes
6 medium russet potatoes, washed, peeled and cut into 2-inch pieces
3 tablespoons margarine
1/2 cup low-fat (1%) buttermilk

In a large saucepan, simmer the potatoes in enough water to cover until tender, about 15 minutes. Drain well.  Add the margarine to the hot potatoes. When melted, 30-60 seconds, mash the potatoes with a potato masher or with an electric mixer until fluffy, 2-3 minutes. Pour the buttermilk on the potatoes and continue mashing until texture is smooth, 2 minutes. Serve immediately. 

Nutrition facts: Makes 6 servings; Serving size: 1 cup; Calories 157; Fat 6 g; Total Carbohydrate 24 g; Dietary Fiber 2 g; Sugars 3 g; Protein 3 g




Sweet Potato Casserole
4 medium sweet potatoes
vegetable oil spray
1 tablespoon margarine
1/4 cup orange juice
2 tablespoons chopped walnuts
1/4 teaspoon nutmeg

Cook whole sweet potatoes in boiling water for 25 to 30 minutes or until tender. Meanwhile, preheat oven to 375 degrees. Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly. Place in casserole disk and bake uncovered 25 minutes. Serve hot.

Nutrition facts: Makes 6 servings; Calories 116; Fat 4 g; Total Carbohydrate 20 g; Protein 2 g




Quick Green Bean Casserole
1 package (9 or 10 oz.) frozen, no-salt-added cut green beans
1/2 of a 10 3/4-oz. can reduced-fat, reduced-sodium condensed cream of mushroom soup
1/4 teaspoon dried tarragon, crushed
1 cup crumbled fat-free popcorn cakes or rice cakes

Preheat oven to 350 degrees. In a 1-quart casserole, combine beans, soup and tarragon. Cover and bake for 30 minutes, or until beans are tender and mixture is bubbly. Sprinkle with crumbled popcorn cakes or rice cakes. Continue baking, uncovered, 5 more minutes.

Nutrition facts: Makes 4 servings; Serving size: 1/2 cup; Calories 55; Fat 1 g; Total Carbohydrate 11 g; Protein 2 g




Double Layer Pumpkin Cheesecake
2 packages fat-free cream cheese, softened
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
1/2 cup canned pumpkin
1/4 teaspoon ground cinnamon
1 dash ground nutmeg
1/3 cup graham cracker crumbs
1/2 cup Cool Whip Free whipped topping, thawed

Mix cream cheese, sugar and vanilla with electric mixer on medium speed until well blended. Add eggs; mix until blended. Do not overbeat after adding eggs. Remove 1 cup batter; stir in pumpkin and spices. Spray 9-inch pie plate with no stick cooking spray; sprinkle bottom with crumbs.  Pour remaining plain batter into crust. Top with pumpkin batter.  Bake at 325 degrees for 40 minutes or until center is almost set. Cool. Refrigerate 3 hours or overnight. Top each serving with 1 Tbsp. of the whipped topping. 
 
Nutrition facts: Makes 8 servings; Serving size: 1 slice; Calories 150; Fat 2 g; Total Carbohydrate 23 g; Dietary Fiber 1 g; Sugars 18 g; Protein 9 g




Source:
Creamy Mashed Potatoes and Double Layer Pumpkin Cheesecake recipes from the American Diabetes Association.
Sweet Potatoe Casserole and Quick Green Bean Casserole recipes from the American Heart Association.