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Thanksgiving Recipe Makeover

Posted on Nov 16, 2017 by Chef Karla Williams








Give your Thanksgiving dinner a #H3ALTHY Makeover! Enjoy traditional dishes with a healthy take such as Whole Wheat Apple and Rosemary Stuffing, Green Bean Casserole with H3 Cream Sause, Spiced Apple Cider Compote, and Mini Pumpkin Pies. Enjoy the holidays with loved ones and remember to eat mindfully!

  

 

Whole Wheat Apple and Rosemary Stuffing

 

Traditional stuffing is a staple for the fall holidays, and we add some flavor and nutrients by using fresh apples and rosemary. 

 

Ingredients:

6 pieces

Whole wheat bread, diced (day old is preferred)

1 Tablespoon

Butter, unsalted

¼ cup

Onion, diced

¼ cup

Carrot, diced

¼ cup

Celery, diced

1 cup

Granny Smith apples, peeled and diced

1 cup

Chicken broth, low-sodium

½  cup

Apple juice

1 Tablespoon

Rosemary, fresh, chopped

2 teaspoons

Thyme, fresh, chopped

¼  teaspoon

Kosher salt

½  teaspoon

Black pepper

 

Method:

  • Preheat oven to 400°F.
  • Arrange bread in a single layer on a baking sheet and toast for 10 to 15 minutes or until golden brown.
  • In a large skillet over medium-high heat, add butter and then sauté onion, celery, and carrots. Sauté mirepoix for 3 to 5 minutes or until translucent and tender.
  • Add apples and herbs to pan.
  • In a large bowl, combine toasted bread, chicken broth, apple juice, vegetable mixture, salt, and pepper.
  • Arrange in a 13x9 inch baking dish.
  • Bake in oven for 30 to 40 minutes, covered. Then uncover for about 5 to 10 minutes or until most of the liquid has been absorbed and the top is golden brown. 

 

Nutrition:  Servings: 8   |   Serving size: ½ cup   |   Calories: 90   |   Fat: 2 grams   |   Sodium: 150 milligrams Carbohydrates: 15 grams   |   Protein: 3 grams   |   Fiber: 2 grams

 


 

Green Bean Casserole

 

Our Green Bean Casserole with H3 Cream Sause, when compared to a traditional green bean casserole, is lower in calories, sodium, and fat, but not flavor! 

 

Ingredients:

8 cups

Green beans, cleaned, cut into 1" pieces

2 cups

H3 Cream Sauce (Recipe below) or cream of mushroom soup

1 cup

Skim milk

¼ teaspoon

Salt

Pinch

Pepper

2 teaspoons

Onion powder

2 cups

 Panko breadcrumbs

2 Tablespoons 

 Parsley, fresh, finely chopped

2 Tablespoons

 Butter, unsalted

 

 

Method:

  • Preheat oven to 350˚ F.
  • Place all cut green beans in mixing bowl.
  • In a smaller sauce pan, warm H3 cream sauce or cream of mushroom soup, and add skim milk.
  • Warm sauce until hot and season with salt, pepper and onion powder.
  • Lightly spray a 15x10 casserole dish with non-stick pan spray.
  • Then add cut green beans to baking dish. Pour “cream” mixture over green beans.
  • Wrap casserole dish with plastic wrap and foil, bake for about 20 minutes.
  • In another bowl melt butter and mix with panko breadcrumbs and parsley.
  • Remove casserole from oven and sprinkle panko mixture over top. Bake in oven for about another 15 minutes or until panko crust is golden brown.


Nutrition:  Servings: 16   |   Serving size: 1/3 cup   |   Calories: 150   |   Fat: 3.5 grams   |   Sodium: 370 milligrams   |   Carbohydrates: 21 grams   |   Protein: 7 grams   |   Fiber: 2 grams

 


 

H3 Cream Sauce for Green Bean Casserole

 

Ingredients:

2 cups

Vegetable stock, low sodium

1 teaspoon

Olive oil

¼ cup

Shallots, small dice

1 teaspoon

Onion powder

3 Tablespoons

Garlic minced

1 teaspoon

Garlic powder

½ teaspoon

Salt

¼ teaspoon 

White pepper

1 ½ cups

Skim milk

2 Tablespoons

Half and half

2 Tablespoons

Fat-free cream cheese

2 Tablespoons

Cornstarch

2 Tablespoons

Water, cold

 

Method:

 

  • Heat medium size sauce pot to medium heat.
  • Add olive oil.
  • Add shallots and garlic sauté until caramelized, about 3-4 minutes.
  • Add stock, onion powder, garlic powder, salt, and pepper.
  • Turn heat down to medium-low and simmer.
  • All mixture to reduce until about 1 cup.
  • Then add skim milk, half and half, and cream cheese.
  • Whisk until all ingredients are evenly mixed.
  • In a separate small bowl combine cornstarch and cold water, mix well, creating a cornstarch slurry.
  • While milk mixture is simmering slowly whisk in cornstarch slurry.
  • Add as little or as much cornstarch slurry until desired consistency is reached. 

 

Nutrition:  Servings: 6   |   Serving size: ½ cup   |   Calories: 90   |   Fat: 2.5 grams   |   Sodium: 320 milligrams   |   Carbohydrates: 9 grams   |   Protein: 5 grams   |   Fiber: 1 grams

 


 

Spiced Apple Cider Compote

 

This is a great substitution for the traditional gravy we like over our Thanksgiving turkey. This can also be used a stuffing for pork; just minus the apple juice. If this compote recipe is too spicy, cut with more apple cider and apples, but if you want it spicier you may add more red pepper flakes.  Remember that because they are dry spices, they will take a few minutes to rehydrate and release their flavor.

 

Ingredients:

¼ teaspoon

Olive oil

2 each

Granny Smith apples, peeled and cored, cubed

1 each

Shallots, chopped

1 ½ cups

Apple juice or apple cider

1 Tablespoon

Brown sugar

½ teaspoon

Cinnamon, ground

½ teaspoon

Red pepper flackes (use 1/4 tsp. at a time)

2 teaspoons 

Cornstarch

2 teaspoons

Water

 

Method:

 

  • Warm saucepan and oil to a medium heat.
  • Once pan is hot, add shallots and cook until tender, then add apple cubes.
  • Let apples cook for about 5 minutes, stirring frequently.
  • Then add apple juice, brown sugar, cinnamon, and red pepper flakes.
  • Stir frequently and bring apples to a simmer until apples are tender and sauce has a slight thickness to it. If more thickness is desired, add small amounts of cornstarch in cold water until you have reached your desired consistency.
  • Serve over pork tenderloin or any other protein of your choice.


Nutrition:  Servings: 4   |   Serving size: 1/4 cup   |   Calories: 70   |   Fat: 0 grams   |   Sodium: 0 milligrams   |   Carbohydrates: 18 grams   |   Protein: 2 grams   |   Fiber: 0 grams

 


 

Mini Pumpkin Pies

 

Ingredients:

Pie Crust

1.3 ounces

Cream cheese, fat-free, cold

4 Tablespoons

Sugar

Pinch

Salt

Pinch

Baking powder

1 teaspoon

Apple cider vinegar

4 teaspoons

Water, ice cold

2/3 cup

Flour

4 teaspoons 

Flour for rolling out dough

1.3 ounces

Butter, unsalted, cold

 

Pie Filling

1 cup

Pumpkin

1 cup

Eggbeaters

1 cup

Evatorated milk, fat-free

3/4 cup

Brown sugar

¼ cup

Sugar

½ teaspoon

Ginger

¼ teaspoon

Cloves, ground

¼ teaspoon 

Allspice

1 teaspoon

Cinnamon

¼ teaspoon

Nutmeg

 

Method:

 

  • Preheat oven to 375˚F.
  • In a mixing bowl – with a paddle attachment, mix all dough ingredients.
  • Sprinkle clean counter with a small amount of flour. Roll dough out on counter, making sure dough is not too thick.
  • Then place the large rolled out dough over the pie pan. Press dough down into pie pan to make a good fit. Cut off excess dough that drapes below the edge of the pie pan. Make sure to give yourself a little dough on the edges so you can crinkle the dough around the edges.
  • Once you have cut the extra dough off, roll that dough back into another ball and repeat if you are making multiple pies – otherwise, freeze.
  • Crinkle the edges of the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.
  • In a large mixing bowl beat all filling ingredients on high for one minute.
  • Pour into pie pan and bake 60 minutes or until firm and toothpick comes out clean.


Nutrition:  Servings: 12   |   Serving size: 1 mini pie   |   Calories: 160   |   Fat: 7 grams   |   Sodium: 120 milligrams   |   Carbohydrates: 20 grams   |   Protein: 6 grams   |   Fiber: 1 grams

 

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