Roasted Turkey

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


12 pound turkey, fresh or defrosted
1/2 cup water
1/2 cup dry sherry

Basting Sauce

2 tbsp dry sherry
1 tsp crushed fresh garlic
1/4 tsp ground black pepper
1 tsp poultry seasoning
1 1/2 tsp paprika
1 tsp brown sugar

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


1 cup uncooked brown rice
1/2 cup uncooked wild rice
1 medium onion, chopped
1 cup thinly sliced celery (include leaves)
1 bay leaf
1 tsp dried rosemary, or 1 tbsp fresh
3 cups unsalted chicken broth or water
1 tsp chicken bouillon granules
1/4 tsp ground white pepper
1 cup whole berry cranberry sauce

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


12 slices stale whole wheat bread
1 medium onion, finely chopped
1 cup finely chopped celery (include leaves)
1 tsp dried sage
3/4 tsp dried thyme
3/4 tsp dried marjoram
1/4 tsp ground black pepper
2 egg whites, lightly beaten (optional)
2/3 cup chicken broth or Butter Buds liquid

Take 8 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
heated through and lightly browned on top. Serve hot.

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

2 cups turkey drippings
1/8 teaspoon ground white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 cup plus 1 tbsp unbleached flour
1/2 cup skim milk

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.

POINTS:  0.5

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


8 medium potatoes
1/2 cup nonfat dry milk powder
3 tbsp butter-flavored sprinkles
1/4 tsp ground white pepper

Peel 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,
add a little of the reserved cooking liquid. Serve immediately.

SERVING SIZE:  1/2 cup

PER SERVING:  96 Calories, 0.1 g Fat, 1.5 g Fiber, 0 mg Cholesterol, 2.8 g Protein,
86 mg Sodium

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


1 1/2 cups canned or mashed cooked pumpkin
1 can (12 ounces) evaporated skim milk
1 3/4 cups fat-free egg substitute
1/3 cup orange juice
1 1/2 tsp vanilla extract
1/2 cup light brown sugar
1 1/2 tsp pumpkin pie spice

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

PER SERVING:  131 Calories, 0.2 g Fat, 0.9 g Fiber, 0 mg Cholesterol, 8.6 g Protein,
131 mg Sodium


Thanksgiving Recipes For The

“Super Health-Conscious”


Vegetarian Pumpkin Pie


Serves 8

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.

Nutrition Info

Per Serving: 249 calories, 9g fat, 6g protein, 35g carbohydrates, 53mg cholesterol, 86mg sodium






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

Serves 6–8


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.

Nutrition Info

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






cooking spray
1/2 pound fresh green beans, cleaned, trimmed, and patted dry
1 pound fresh asparagus, likewise
1 medium red onion, cut into rings
8 to 10 cloves of garlic, peeled and cut in half
a scant 1/2 tsp. salt
2 to 3 T balsamic vinegar
freshly ground black pepper

1. Preheat the oven to 400 degrees. Spray a cookie sheet or shallow baking tray with cooking spray.
2. Spread asparagus and beans on the tray, and cover with onion rings and garlic.  Salt lightly, and spray with cooking spray.
3. Bake the vegetables about 20 minutes, interrupting several times to shake the tray. Test at about 15 minutes.
4. When veggies are tender, remove from the oven and transfer to a bowl or small casserole. Drizzle immediately with vinegar. Apply freshly ground black pepper to taste.
5. Serve hot, room temperature, or cold.