| Eight Mouth-Watering Thanksgiving Recipes |
Oven-Roasted Garlic
Preparation time:
Under 5 minutes
Cooking time:
60 minutes
Yield:
8 servings
An aromatic and nutritious spread on French bread rounds or homemade rolls.
2 large garlic bulbs
4 teaspoons of olive oil
Preheat oven to 350 degrees.
Pull the outer, loose layers of tissue off each garlic bulb, leaving enough so that the cloves remain intact.
With a sharp knife, cut off the top of each bulb (about one-quarter inch of the top) to expose the tops of the
cloves inside. Drizzle tops of cloves with olive oil.
Wrap bulbs loosely in tin foil, sealing the foil completely, and place into hot oven.
Bake for about one hour, until cloves are soft. Remove from oven.
Place garlic bulbs on a small serving dish. Lift cloves out of the bulbs with a dinner knife, and smear the
softened garlic on bread.
Per serving: Calories 20; Protein 0.4 g; Carbohydrate 2.2 g; Total fat 1.2 g; Saturated fat 0.2 g; Cholesterol 0
mg; Dietary fiber 0.1 g; Sodium 1.1 mg.
California Salad
Preparation time:
20 minutes
Yield:
8 servings
This nutritious salad is substantial enough to be a main course when it's not Thanksgiving.
8 cups mixed baby greens
1 cup shredded red cabbage
1 cup garbanzo beans, cooked (rinse if using canned beans)
1/2 cup golden raisins
1 cup cherry tomato halves
1/4 cup walnuts, broken into pieces
1/4 cup feta cheese
Several large croutons
Several black olives
Wash salad greens, and drain well in a colander or salad spinner.
Toss the first six ingredients together in a large bowl.
Scatter feta cheese, croutons and olives across the top. Serve with an olive oil-based dressing, such as
balsamic vinaigrette.
For a variation, substitute sunflower seeds for walnuts. Chopped Romaine lettuce can also be substituted for
baby greens.
Per serving: Calories 125; Protein 5 g, Carbohydrate 18 g; Total fat 4 g; Saturated fat 1 g; Cholesterol 4 mg;
Dietary Fiber 4 g; Sodium 91 mg.
Spinach with Pine Nuts
Preparation time:
20 minutes
Cooking time:
15 minutes
Yield:
8 servings
Browning the pine nuts increases the flavor of this delicious dish.
2 pounds of spinach (2 large bunches fresh)
2 Tablespoons olive oil
3 cloves of minced garlic (about 1 Tablespoon)
1/4 teaspoon salt
1/3-1/2 cup pine nuts
Wash spinach well, removing woody stems. Set aside, but do not drain or spin dry.
Place pine nuts in a dry skillet, and cook over low heat for five to seven minutes until nuts are browned. Stir
frequently, and watch carefully to prevent burning. Remove from heat and set aside.
In a large skillet, heat olive oil and garlic. Add salt and cook over medium heat for a minute or two, stirring to
combine the ingredients.
Add the spinach, tossing it with the oil and garlic. Cover and cook on medium heat for two to three minutes or
until all of the leaves are wilted.
Add the pine nuts, and toss with the spinach. Place spinach in a serving bowl. Scoop remaining pine nuts out
of skillet and scatter them over spinach.
Per serving: Calories 90; Protein 4 g; Carbohydrate 2 g; Total fat 8 g; Saturated fat 1 g; Cholesterol 0 mg;
Dietary fiber 9 g; Sodium 260 mg.
Winter Squash
Preparation time:
1 hour (including time to prebake squash)
Cooking time:
20 minutes
Yield:
8 servings (one-quarter of a squash per serving)
Stuffed squash is colorful and festive for holiday meals. Acorn and butternut squash work well.
2 squashes, cut in half, with seeds and strings removed
1/4 cup olive oil
2 medium onions, chopped
1 cup fresh mushrooms, sliced
2 cloves garlic, minced (about 2 teaspoons)
2 celery stalks, minced finely (leaves and stem)
1/2 teaspoon ground black pepper
1/4 cup minced, fresh parsley
1 teaspoon sage
1 teaspoon thyme
1/4 cup fresh lemon juice (about 2 lemons)
1/2 cup diced, tart apple (such as Granny Smith)
1/2 cup walnuts, chopped
1/2 cup golden raisins
6 slices whole-wheat bread, coarsely crumbled
1 1/2 cups grated, 2% milk fat cheddar cheese (use nonfat cheese or a mix to lower saturated fat content
further)
Preheat oven to 350 degrees.
Place squash halves in a large, oiled baking dish. Fill dish with one-half inch of water, and cover loosely with
foil. Bake for 30 minutes or until squash is tender but firm.
While squash is baking, sauté onions, mushrooms, garlic, and celery in olive oil in a skillet until onions are
translucent. Add pepper, sage, thyme and lemon juice. Remove from heat.
Transfer onion mixture to a mixing bowl. Add apples, walnuts, raisins, breadcrumbs and cheese. Mix until well
combined.
Remove squash from the oven. Turn squash cut side up, and transfer to another baking dish or casserole
dish. Fill each half with one-quarter of the stuffing mixture. Press down lightly.
Bake squash, covered lightly with foil, for another 20 minutes or until cheese is melted and stuffing is browned.
Per serving: Calories 412; Protein 12 g; Carbohydrate 56 g; Total fat 18 g; Saturated fat 5 g; Cholesterol 15 mg;
Dietary fiber 11 g; Sodium 320 mg.
Rustic Home Fries
Preparation time:
10 minutes
Cooking time:
40 minutes
Yield:
8 servings (approximate and depends upon number of potatoes used)
They're filling, delicious, and a snap to make. There's no measuring, and they come out great every time.
Leftovers can be reheated.
Several white potatoes (nutritional analysis assumes 6 medium potatoes for entire recipe)
Vegetable oil spray
Garlic powder
Oregano
Cayenne pepper
Paprika
Preheat oven to 350 degrees.
Coat a baking sheet with vegetable oil spray or a thin layer of olive oil.
Wash potatoes. Leaving skins on, cut potatoes into wedges and place them in a mixing bowl.
Sprinkle the potato wedges with several shakes of each of the spices, more or less to your taste. Toss to coat.
Spread the potatoes in a single layer on the baking sheet. Spray tops with a thin film of vegetable oil spray, or
brush lightly with olive oil.
Bake for about 40 minutes or until potatoes are soft. Turn the potatoes with a spatula once or twice while
baking.
Serve plain or with malt vinegar for dipping.
Per serving: Calories 220; Protein 5 g; Carbohydrate 44 g; Total fat 0.5 g; Saturated fat 0 g; Cholesterol 0 mg;
Dietary fiber 4 g; Sodium 16 mg.
Cheese and Nut Roast
Preparation time:
30 minutes
Cooking time:
30 minutes
Yield:
8 servings
This main course alternative for vegetarians has a rich, nutty flavor. Leftovers can be reheated or sliced
and eaten cold in a sandwich.
1 large onion, chopped finely
1/2 cup grated carrot
2 Tablespoons olive oil
1/2 cup water
1 1/2 cups whole-wheat bread crumbs
2 cups grated, 2% fat cheddar cheese (or blend nonfat and low-fat cheeses to reduce the saturated fat content
even further)
1 cup walnuts, chopped
Juice of one fresh lemon (about 2 Tablespoons)
6 egg whites
Preheat oven to 400 degrees.
In a large skillet, sauté onions in olive oil over medium heat until translucent.
Add water and bread crumbs, and mix well. Remove from heat.
Add cheese, walnuts, lemon juice and egg whites, and mix well.
Scoop mixture into an oiled 9 x 5 x 3 inch loaf pan or a casserole dish. Sprinkle breadcrumbs on top.
Bake for about 30 minutes or until golden brown.
Turn out onto a platter, and garnish with parsley sprigs and cherry tomatoes or slices of red and yellow bell
peppers. May also be served with tomato catsup and salsa, mixed half and half.
Per serving: Calories 260; Protein 11 g; Carbohydrate 11 g; Total fat 20 g; Saturated fat 3 g; Cholesterol 0 mg;
Dietary fiber 1.5 g; Sodium 509 mg.
Whole-Wheat Crescent Rolls
Preparation time:
15 minutes plus 2 1/2 hours for dough to rise
Cooking time:
20 minutes
Yield:
32 rolls
These rolls are soft and springy.
1 package active dry yeast
1/4 cup warm water
3/4 cup warm nonfat milk or soymilk
1/4 cup sugar
1 teaspoon salt
2 egg whites
1/4 cup vegetable oil
1 1/2 cups whole-wheat flour
2 cups all purpose white enriched flour
In a large mixing bowl, dissolve yeast completely in water.
Add milk, sugar, salt, egg whites, oil and whole-wheat flour. Stir until all ingredients are well combined and
dough is smooth.
Add remaining flour and mix until dough forms a ball. If dough is too sticky to handle, add several more
tablespoons of flour as necessary.
Place dough on a floured surface, and knead for several minutes until smooth and elastic.
Oil a large bowl. Place dough ball into bowl, then turn over once, so that top of dough ball is covered with a
light coat of oil. Cover with a towel or waxed paper, and let dough rise in a warm place until doubled in volume,
about two hours.
When doubled, punch down dough ball with your fist, then divide ball into two pieces.
Place dough balls one at a time onto a floured surface. Roll each piece of dough into a circle approximately 12
inches in diameter. Lightly brush each circle with vegetable oil or butter. With a sharp knife, cut circle in half,
then quarters, continuing until there are 16 wedges of dough.
Beginning at the wide end of each wedge, roll up the dough, ending by pressing the tip onto the roll. Set each
onto a lightly oiled baking sheet, and bend the ends slightly to give the roll a crescent moon shape. Preheat
oven to 400 degrees.
Repeat this process for the 32 rolls. Cover and let rolls rise for about 30 minutes before baking. Bake for 20
minutes or until rolls are lightly browned. Do not overbake.
Per serving: Calories 74; Protein 2 g; Carbohydrate 12 g; Total fat 2 g; Saturated fat 0 g; Cholesterol 0 mg;
Dietary fiber 1 g; Sodium 80 mg.
Pear Cranberry Crisp
Preparation time:
30 minutes
Cooking time:
40 minutes
Yield:
12 servings
This beautiful dish is sweet and tart. Cranberries add a bright splash of color.
Filling:
6 soft, ripe pears
1 1/2 cups fresh or frozen cranberries
3/4 cup sugar
2 Tablespoons flour
Topping:
1 cup rolled oats
1/2 cup packed brown sugar
1/3 cup flour
1/4 cup butter
1/2 cup chopped walnuts
1/2 teaspoon orange zest (optional)
Preheat oven to 375 degrees. Oil a 9 x 13 inch baking dish.
Peel, core and slice pears.
In a large bowl, combine pears, cranberries, sugar and flour. Toss to coat fruit. Spread fruit evenly over bottom
of baking dish.
In a small bowl, combine oats, brown sugar, flour and butter. Using a fork or pastry blender, combine
ingredients until mixture is crumbling and butter is well incorporated. Stir in walnuts.
Sprinkle topping evenly over fruit and pat down with your fingers.
Bake for 40 minutes or until the fruit is bubbly and topping is browned.
Serve warm or chilled with a small scoop of nonfat vanilla ice cream.
Variation:
This dish can also be made with tart apples such as Granny Smith or Macintosh instead of pears. Chopped
pecans can be used in place of walnuts.
Per serving: Calories 267; Protein 4 g; Carbohydrate 48 g; Total fat 8 g; Saturated fat 3 g; Cholesterol 11 mg;
Dietary fiber 5 g; Sodium 48 mg.
Preparation time:
Under 5 minutes
Cooking time:
60 minutes
Yield:
8 servings
An aromatic and nutritious spread on French bread rounds or homemade rolls.
2 large garlic bulbs
4 teaspoons of olive oil
Preheat oven to 350 degrees.
Pull the outer, loose layers of tissue off each garlic bulb, leaving enough so that the cloves remain intact.
With a sharp knife, cut off the top of each bulb (about one-quarter inch of the top) to expose the tops of the
cloves inside. Drizzle tops of cloves with olive oil.
Wrap bulbs loosely in tin foil, sealing the foil completely, and place into hot oven.
Bake for about one hour, until cloves are soft. Remove from oven.
Place garlic bulbs on a small serving dish. Lift cloves out of the bulbs with a dinner knife, and smear the
softened garlic on bread.
Per serving: Calories 20; Protein 0.4 g; Carbohydrate 2.2 g; Total fat 1.2 g; Saturated fat 0.2 g; Cholesterol 0
mg; Dietary fiber 0.1 g; Sodium 1.1 mg.
California Salad
Preparation time:
20 minutes
Yield:
8 servings
This nutritious salad is substantial enough to be a main course when it's not Thanksgiving.
8 cups mixed baby greens
1 cup shredded red cabbage
1 cup garbanzo beans, cooked (rinse if using canned beans)
1/2 cup golden raisins
1 cup cherry tomato halves
1/4 cup walnuts, broken into pieces
1/4 cup feta cheese
Several large croutons
Several black olives
Wash salad greens, and drain well in a colander or salad spinner.
Toss the first six ingredients together in a large bowl.
Scatter feta cheese, croutons and olives across the top. Serve with an olive oil-based dressing, such as
balsamic vinaigrette.
For a variation, substitute sunflower seeds for walnuts. Chopped Romaine lettuce can also be substituted for
baby greens.
Per serving: Calories 125; Protein 5 g, Carbohydrate 18 g; Total fat 4 g; Saturated fat 1 g; Cholesterol 4 mg;
Dietary Fiber 4 g; Sodium 91 mg.
Spinach with Pine Nuts
Preparation time:
20 minutes
Cooking time:
15 minutes
Yield:
8 servings
Browning the pine nuts increases the flavor of this delicious dish.
2 pounds of spinach (2 large bunches fresh)
2 Tablespoons olive oil
3 cloves of minced garlic (about 1 Tablespoon)
1/4 teaspoon salt
1/3-1/2 cup pine nuts
Wash spinach well, removing woody stems. Set aside, but do not drain or spin dry.
Place pine nuts in a dry skillet, and cook over low heat for five to seven minutes until nuts are browned. Stir
frequently, and watch carefully to prevent burning. Remove from heat and set aside.
In a large skillet, heat olive oil and garlic. Add salt and cook over medium heat for a minute or two, stirring to
combine the ingredients.
Add the spinach, tossing it with the oil and garlic. Cover and cook on medium heat for two to three minutes or
until all of the leaves are wilted.
Add the pine nuts, and toss with the spinach. Place spinach in a serving bowl. Scoop remaining pine nuts out
of skillet and scatter them over spinach.
Per serving: Calories 90; Protein 4 g; Carbohydrate 2 g; Total fat 8 g; Saturated fat 1 g; Cholesterol 0 mg;
Dietary fiber 9 g; Sodium 260 mg.
Winter Squash
Preparation time:
1 hour (including time to prebake squash)
Cooking time:
20 minutes
Yield:
8 servings (one-quarter of a squash per serving)
Stuffed squash is colorful and festive for holiday meals. Acorn and butternut squash work well.
2 squashes, cut in half, with seeds and strings removed
1/4 cup olive oil
2 medium onions, chopped
1 cup fresh mushrooms, sliced
2 cloves garlic, minced (about 2 teaspoons)
2 celery stalks, minced finely (leaves and stem)
1/2 teaspoon ground black pepper
1/4 cup minced, fresh parsley
1 teaspoon sage
1 teaspoon thyme
1/4 cup fresh lemon juice (about 2 lemons)
1/2 cup diced, tart apple (such as Granny Smith)
1/2 cup walnuts, chopped
1/2 cup golden raisins
6 slices whole-wheat bread, coarsely crumbled
1 1/2 cups grated, 2% milk fat cheddar cheese (use nonfat cheese or a mix to lower saturated fat content
further)
Preheat oven to 350 degrees.
Place squash halves in a large, oiled baking dish. Fill dish with one-half inch of water, and cover loosely with
foil. Bake for 30 minutes or until squash is tender but firm.
While squash is baking, sauté onions, mushrooms, garlic, and celery in olive oil in a skillet until onions are
translucent. Add pepper, sage, thyme and lemon juice. Remove from heat.
Transfer onion mixture to a mixing bowl. Add apples, walnuts, raisins, breadcrumbs and cheese. Mix until well
combined.
Remove squash from the oven. Turn squash cut side up, and transfer to another baking dish or casserole
dish. Fill each half with one-quarter of the stuffing mixture. Press down lightly.
Bake squash, covered lightly with foil, for another 20 minutes or until cheese is melted and stuffing is browned.
Per serving: Calories 412; Protein 12 g; Carbohydrate 56 g; Total fat 18 g; Saturated fat 5 g; Cholesterol 15 mg;
Dietary fiber 11 g; Sodium 320 mg.
Rustic Home Fries
Preparation time:
10 minutes
Cooking time:
40 minutes
Yield:
8 servings (approximate and depends upon number of potatoes used)
They're filling, delicious, and a snap to make. There's no measuring, and they come out great every time.
Leftovers can be reheated.
Several white potatoes (nutritional analysis assumes 6 medium potatoes for entire recipe)
Vegetable oil spray
Garlic powder
Oregano
Cayenne pepper
Paprika
Preheat oven to 350 degrees.
Coat a baking sheet with vegetable oil spray or a thin layer of olive oil.
Wash potatoes. Leaving skins on, cut potatoes into wedges and place them in a mixing bowl.
Sprinkle the potato wedges with several shakes of each of the spices, more or less to your taste. Toss to coat.
Spread the potatoes in a single layer on the baking sheet. Spray tops with a thin film of vegetable oil spray, or
brush lightly with olive oil.
Bake for about 40 minutes or until potatoes are soft. Turn the potatoes with a spatula once or twice while
baking.
Serve plain or with malt vinegar for dipping.
Per serving: Calories 220; Protein 5 g; Carbohydrate 44 g; Total fat 0.5 g; Saturated fat 0 g; Cholesterol 0 mg;
Dietary fiber 4 g; Sodium 16 mg.
Cheese and Nut Roast
Preparation time:
30 minutes
Cooking time:
30 minutes
Yield:
8 servings
This main course alternative for vegetarians has a rich, nutty flavor. Leftovers can be reheated or sliced
and eaten cold in a sandwich.
1 large onion, chopped finely
1/2 cup grated carrot
2 Tablespoons olive oil
1/2 cup water
1 1/2 cups whole-wheat bread crumbs
2 cups grated, 2% fat cheddar cheese (or blend nonfat and low-fat cheeses to reduce the saturated fat content
even further)
1 cup walnuts, chopped
Juice of one fresh lemon (about 2 Tablespoons)
6 egg whites
Preheat oven to 400 degrees.
In a large skillet, sauté onions in olive oil over medium heat until translucent.
Add water and bread crumbs, and mix well. Remove from heat.
Add cheese, walnuts, lemon juice and egg whites, and mix well.
Scoop mixture into an oiled 9 x 5 x 3 inch loaf pan or a casserole dish. Sprinkle breadcrumbs on top.
Bake for about 30 minutes or until golden brown.
Turn out onto a platter, and garnish with parsley sprigs and cherry tomatoes or slices of red and yellow bell
peppers. May also be served with tomato catsup and salsa, mixed half and half.
Per serving: Calories 260; Protein 11 g; Carbohydrate 11 g; Total fat 20 g; Saturated fat 3 g; Cholesterol 0 mg;
Dietary fiber 1.5 g; Sodium 509 mg.
Whole-Wheat Crescent Rolls
Preparation time:
15 minutes plus 2 1/2 hours for dough to rise
Cooking time:
20 minutes
Yield:
32 rolls
These rolls are soft and springy.
1 package active dry yeast
1/4 cup warm water
3/4 cup warm nonfat milk or soymilk
1/4 cup sugar
1 teaspoon salt
2 egg whites
1/4 cup vegetable oil
1 1/2 cups whole-wheat flour
2 cups all purpose white enriched flour
In a large mixing bowl, dissolve yeast completely in water.
Add milk, sugar, salt, egg whites, oil and whole-wheat flour. Stir until all ingredients are well combined and
dough is smooth.
Add remaining flour and mix until dough forms a ball. If dough is too sticky to handle, add several more
tablespoons of flour as necessary.
Place dough on a floured surface, and knead for several minutes until smooth and elastic.
Oil a large bowl. Place dough ball into bowl, then turn over once, so that top of dough ball is covered with a
light coat of oil. Cover with a towel or waxed paper, and let dough rise in a warm place until doubled in volume,
about two hours.
When doubled, punch down dough ball with your fist, then divide ball into two pieces.
Place dough balls one at a time onto a floured surface. Roll each piece of dough into a circle approximately 12
inches in diameter. Lightly brush each circle with vegetable oil or butter. With a sharp knife, cut circle in half,
then quarters, continuing until there are 16 wedges of dough.
Beginning at the wide end of each wedge, roll up the dough, ending by pressing the tip onto the roll. Set each
onto a lightly oiled baking sheet, and bend the ends slightly to give the roll a crescent moon shape. Preheat
oven to 400 degrees.
Repeat this process for the 32 rolls. Cover and let rolls rise for about 30 minutes before baking. Bake for 20
minutes or until rolls are lightly browned. Do not overbake.
Per serving: Calories 74; Protein 2 g; Carbohydrate 12 g; Total fat 2 g; Saturated fat 0 g; Cholesterol 0 mg;
Dietary fiber 1 g; Sodium 80 mg.
Pear Cranberry Crisp
Preparation time:
30 minutes
Cooking time:
40 minutes
Yield:
12 servings
This beautiful dish is sweet and tart. Cranberries add a bright splash of color.
Filling:
6 soft, ripe pears
1 1/2 cups fresh or frozen cranberries
3/4 cup sugar
2 Tablespoons flour
Topping:
1 cup rolled oats
1/2 cup packed brown sugar
1/3 cup flour
1/4 cup butter
1/2 cup chopped walnuts
1/2 teaspoon orange zest (optional)
Preheat oven to 375 degrees. Oil a 9 x 13 inch baking dish.
Peel, core and slice pears.
In a large bowl, combine pears, cranberries, sugar and flour. Toss to coat fruit. Spread fruit evenly over bottom
of baking dish.
In a small bowl, combine oats, brown sugar, flour and butter. Using a fork or pastry blender, combine
ingredients until mixture is crumbling and butter is well incorporated. Stir in walnuts.
Sprinkle topping evenly over fruit and pat down with your fingers.
Bake for 40 minutes or until the fruit is bubbly and topping is browned.
Serve warm or chilled with a small scoop of nonfat vanilla ice cream.
Variation:
This dish can also be made with tart apples such as Granny Smith or Macintosh instead of pears. Chopped
pecans can be used in place of walnuts.
Per serving: Calories 267; Protein 4 g; Carbohydrate 48 g; Total fat 8 g; Saturated fat 3 g; Cholesterol 11 mg;
Dietary fiber 5 g; Sodium 48 mg.
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