The method of foil roasting used in this recipe differs from conventional foil-tent roasting in that the bird is totally enclosed in foil for most of the baking time to seal in the moisture. During the last 30 minutes of baking, the foil is removed to allow the skin to brown before serving.
Makes 16 Servings
pound turkey, fresh or defrosted
Remove the package containing the giblets and neck from the cavities of the turkey. Rinse the turkey, inside and out, and dry it with paper towels. Trim off any excess fat. Transfer the turkey to a rack in a large roasting pan. Return the legs to the wire or plastic lock or band of skin, or loosely tie the legs together with a cord. Fold the wings back and underneath the bird. Pour the water and sherry into the bottom of the roasting pan. Combine the basting sauce ingredients in a small bowl, and brush the sauce over the skin of the bird. Completely enclose the bird in aluminum foil, crimping the foil around the edges of the pan to seal. Bake at 325 degrees for 3 1/4 to 4 hours. During the last 30 minutes of cooking, remove the foil and baste with the pan juices. When the turkey is done, a thermometer inserted in the thigh will read 180 to 185 degrees and the drumsticks will move easily in the sockets. Remove the turkey from the oven, and allow it to sit, loosely covered with foil, for 20 minutes before carving.
SERVING SIZE: 3 ounces skinless white meat
PER SERVING: 119 Calories, 1 g Fat, 0 g Fiber, 73 mg Cholesterol, 26 g Protein, 48 mg Sodium
SERVING SIZE: 3 ounces skinless dark meat
PER SERVING: 159 Calories, 6 g Fat, 0 g Fiber, 72 mg Cholesterol, 24 g Protein, 67 mg Sodium
Cranberry-Wild Rice Stuffing
Makes 12 servings
uncooked brown rice
Combine all of the ingredients except for the cranberry sauce in a 2 1/2 quart pot. Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer without stirring for 45 to 50 minutes, or until the liquid has been absorbed. Remove the pot from the heat, and set aside, uncovered, for 5 minutes. Coat a 2 quart casserole dish with nonstick cooking spray. stir the cranberry sauce into the stuffing mixture, and loosely spoon the stuffing into the dish. Cover the dish with aluminum foil, and bake at 350 degrees for 30 to 45 minutes, or until heated
SERVING SIZE: 1/2 cup
PER SERVING: 121 Calories, 0.5 g Fat, 2 g Fiber, 0 mg Cholesterol, 24 g Protein, 103 mg Sodium
Sage and Herb Whole Wheat Stuffing
Makes 12 Servings
slices stale whole wheat bread
of the 12 slices of bread and tear them into small pieces. Place the
pieces in a food processor or blender and process into coarse crumbs.
Measure the crumbs. There should be 4 cups. (Adjust the amount if
necessary.) Place the bread crumbs and cubes in a large bowl, and add
all of the remaining ingredients except for the chicken broth. Toss to
mix well. Slowly add the broth as you continue tossing. Coat a 2-quart
casserole dish with nonstick cooking spray. loosely spoon the stuffing
into the dish, and bake uncovered at 325 degrees for 45 minutes to an
hour, or until
SERVING SIZE: 1/2 cup
PER SERVING: 92 Calories, 1 g Fat, 2.5 g Fiber, 0 mg Cholesterol, 3.7 g Protein, 205 mg Sodium
VARIATION: For a change of pace, add one of the following ingredients to your whole wheat stuffing: 1 cup peeled chopped roasted chestnuts; 1 can (8 ounces) chopped mushrooms, drained, or 1 1/2 cups chopped fresh mushrooms, sautéed in 1 tbsp of chicken broth.
Goof-proof Fat-Free Gravy
Makes 2 1/2 cups
Defat the pan drippings by placing them in a fat separator cup. (If you don't have a separator cup, pour the drippings into a bowl, add a few ice cubes, and skim off the fat once it rises and hardens.) Combine the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1 quart saucepan, and simmer over low heat for 5 minutes. While the gravy is heating, combine the flour and milk in a jar with a tight-fitting lid, and shake until smooth. Slowly add the milk mixture to the simmering broth, stirring constantly with a wire whisk. Continue to cook and stir until the gravy is thick and bubbly. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the turkey.
SERVING SIZE: 2 tablespoons
PER SERVING: 14 Calories, 0 g Fat, 0 g Fiber, 0 mg Cholesterol, 0.8 g Protein, 50 mg Sodium
Easy Mashed Potatoes
Makes 12 Servings
the potatoes, and cut them into chunks. Place the potatoes in a 4 quart
pot, and add water just to cover. Bring the potatoes to a boil over high
heat. Reduce the heat to medium, cover, and cook for 10 minutes, or
until the potatoes are soft. Drain all but about 2/3 cup of the water
from the pot, reserving the drained water. Add the dry milk powder,
butter-flavored sprinkles, and pepper to the potatoes, and mash them
with a potato masher until smooth. If the potatoes are too stiff,
SERVING SIZE: 1/2 cup
96 Calories, 0.1 g Fat, 1.5 g Fiber, 0 mg Cholesterol, 2.8 g Protein,
VARIATION: For a different taste, make Easy Mashed Potatoes with nonfat sour cream or plain nonfat yogurt instead of nonfat dry milk. Just omit the dry milk, and drain all of the liquid from the potatoes. Add 3/4 cup of nonfat sour cream or yogurt, and mash as directed. If the potatoes seem too stiff, return a little of the reserved cooking liquid to the pot.
Baked Pumpkin Custard
Makes 8 Servings
cups canned or mashed cooked pumpkin
Place all of the ingredients in a blender or food processor, and process until smooth. Coat a 2 quart soufflé dish with nonstick cooking spray. Pour the mixture into the dish, and place the dish in a pan filled with 1 inch of hot water. Bake at 350 degrees for about 1 hour and 15 minutes, or until a sharp knife inserted in the center of the custard comes out clean. Chill for at least 8 hours or overnight and serve.
SERVING SIZE: 2/3 cup
131 Calories, 0.2 g Fat, 0.9 g Fiber, 0 mg Cholesterol, 8.6 g Protein,
Thanksgiving Recipes For The
Vegetarian Pumpkin Pie
1 - 9 inch unbaked pie crust (see whole grain crust recipe below)
2 cups cooked pumpkin
2 eggs (or ½ cup egg beaters)
1/3 cup maple syrup, honey, or rice syrup
pinch of salt
1-1/2 tsp pumpkin pie spice
1 package silken tofu
Preheat oven to 425°F.
Blend all filling ingredients in a blender.
Pour into unbaked pie shell and bake for 15 minutes. Reduce temperature to 350 degrees and bake an additional 45 minutes or until set.
Serving: 249 calories, 9g fat, 6g protein, 35g carbohydrates, 53mg
cholesterol, 86mg sodium
WHOLE GRAIN PIE CRUST
2 cups whole wheat flour
1 cup ground oatmeal
1/2 teaspoons salt
1/3 cup canola oil
1/2 cup water
Combine the flour, oatmeal and salt in a bowl. Blend in the oil, then add the water. Round up into a ball. Divide and roll out between wax paper. Peel off top paper. Place crust in pie plate -- paper side up. Peel off other piece of paper and fit evenly into pie pan. Trim or flute edges, and it is ready to bake.
Natural Green Bean Casserole
1 can of low-fat cream of mushroom soup
2 large sweet onions, peeled, cut in half and thinly sliced (1/4 inch thick)
1/4 cup organic whole wheat flour
1/4 cup organic unbleached white flour
1/4 tsp garlic granules
1/4 tsp sea salt, or to taste
1/4 tsp freshly ground black pepper, or to taste
a pinch of cayenne pepper, optional
1/2 cup buttermilk
1 cup whole wheat bread crumbs
2 TB extra virgin olive oil
1 pound fresh green beans, trimmed and cut into 2 inch pieces
olive oil cooking spray
Preheat oven to 425°F
In a large bowl, combine whole wheat flour, white flour, garlic granules, sea salt, pepper, and cayenne.
Add onions and stir well or use clean hands to coat.
Pour buttermilk over onions and toss again to coat well.
Place breadcrumbs in a separate large bowl. Add olive oil and mix well using clean fingers. Add onions. Toss well, again, coating every onion.
Coat a large cookie sheet with olive oil spray. Transfer onions to prepared cookie sheet. Bake onions for half an hour, or until golden brown and crispy.
While onions are baking, steam green beans until just tender, about 4 to 5 minutes. If necessary, drain green beans and return to pan.
Reduce oven to 350°F.
Pour mushroom soup into the steamed green beans. Add half the onion rings. Place in an olive oil-sprayed casserole dish. Top with remaining onion rings. Bake for 30 minutes or until hot and bubbly.
Per Serving (5.5 oz-wt.): 140 calories (50 from fat), 6g total fat, 1g saturated fat, 4g dietary fiber, 4g protein, 19g carbohydrate, 5mg cholesterol, 65mg sodium
ROASTED ASPARAGUS AND GREEN BEANS
WITH GARLIC AND ONIONS