When you are cooking at home, the right ingredients can turn a fatty recipe into a healthy dish. There are many light and low-fat substitutions that can make your recipes better for you without sacrificing flavor.
Choose a category below to view delicious recipes and nutritional information for each.
This recipe reduces the fat of your holiday bird by removing the skin and baking it in defatted chicken stock with seasoning, vegetables and those flavorful wild Louisiana grapes, muscadines.
Yield: 8 servings
Ingredients:
1 (10-lb) wild turkey, skinned
3 bunches muscadines or 4 cups seedless red grapes
4 onions, quartered
3 celery stalks, quartered
3 bell peppers, quartered
4 heads of garlic, halved
2 cups sliced mushrooms
1½-quarts defatted chicken stock, unsalted
salt substitute to taste
black pepper to taste
cayenne pepper to taste
3 tbsps granulated garlic
1 tsp celery salt
¼ cup low-sodium Worcestershire sauce
Louisiana hot sauce to taste
Directions:
Preheat oven to 400°F. Rinse bird well under cold running water. Season thoroughly with salt substitute, peppers, granulated garlic, celery salt, Worcestershire sauce and Louisiana hot sauce. Rub seasonings well inside and out. Stuff the cavity with half of quartered onions, celery, bell peppers and garlic. Using aluminum foil, wrap ends of wings to prevent overcooking during baking. In a large cast iron roaster, add bird and surround with remaining vegetables and fruit. Add chicken stock and bring to a rolling boil over stovetop. Remove from heat, cover tightly and place in oven. Cook 3–3½ hours or until bird is tender. Remove cover and allow to brown evenly. Strain natural cooking juices, discard solids and reduce liquid to a flavorful jus or gravy.
Nutrition Facts Per Serving: 1005 calories, 23 g fat, 8 g saturated fat, 21% calories from fat, 477 mg cholesterol, 882 mg sodium, 19 g carbohydrate, 2 g fiber, 172 g protein
Source: Chef John Folse
Sure to be the staple of many holiday meals, turkey is a great addition to your diet. It’s low in fat and high in protein, and a good source of iron, zinc, phosphorus, potassium and B vitamins. Enjoy this flavorful recipe!
Serving Size: 10 servings
Yield: 4 ounces
Ingredients:
2 sprigs thyme
2 sprigs oregano
2 sprigs sage
3 sprigs fresh parsley
3 tbsps olive oil
2 tbsps dry white wine
2 tbsps paprika
fresh ground pepper to taste
3 small oranges, unpeeled and cut into wedges
2 onions, cut into wedges
1 cup low-fat, low-sodium chicken broth
1 12 lb. turkey, giblets removed, washed inside and out
Directions:
Preheat the oven to 325° F. With your fingers, lift up the skin covering the turkey breast. Slip the thyme, oregano, sage and parsley underneath the skin. Combine the oil, wine paprika and pepper. Rub this mixture over the surface of the turkey. Place the oranges and onions inside the turkey.
Place the turkey, breast side down, in a roasting pan. Pour the chicken broth into the bottom of the pan. Cover loosely with aluminum foil. Roast for 20 – 25 minutes per pound, basting periodically. Halfway through, place breast side up. During last 45 minutes of roasting, remove cover. Continue to roast until the leg moves easily and juices run clear. Let stand for 20 minutes to help let juices settle for easier carving.
Nutrition Facts Per Serving: 240 calories, 11.5 g total fat, 3 g saturated fat, 0 g carbohydrates, 81 mg cholesterol, 69 mg sodium, 32 g protein, 0 g fiber
Source: American Diabetes Association
Turkey isn't just for Thanksgiving! Try it Italian-style in this healthy, meaty spaghetti.
Serving Size: 5 oz of sauce with 9 oz of cooked spaghetti
Yield: 6 servings
Ingredients:
1 lb lean, ground turkey
1 can (28 oz) tomatoes, cut up
1 cup green peppers, finely chopped
1 cup onions, finely chopped
2 cloves garlic, minced
1 tsp dried oregano, crushed
1 tsp black pepper
1 lb spaghetti, uncooked
nonstick cooking spray (as needed)
Directions:
Coat large skillet with nonstick spray. Preheat over high heat.
Add turkey and cook, stirring occasionally, for five minutes. Drain and discard fat.
Stir in tomatoes with juice, green peppers, onions, garlic, oregano and black pepper. Bring to a boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. Remove cover and simmer for added 15 minutes. (For creamier sauce, give sauce a whirl in blender or food processor.)
Meanwhile, cook spaghetti in unsalted water. Drain well.
Serve sauce over spaghetti.
Nutrition Facts Per Serving: 455 calories, 6 g total fat, 1 g saturated fat, 71 g carbohydrates, 51 mg cholesterol, 248 mg sodium, 5 g fiber, 28 g protein, 593 mg potassium
Source: National Heart Lung and Blood Institute
Every dieter’s dream--comfort food made healthy.
Serving Size: 1 3-ounce slice
Yield: 5 Servings
Ingredients:
1 lb. ground turkey, lean
1/2 cup oats, regular, dry
1 large egg, whole
1 tbsp onion, dehydrated
1/4 cup ketchup
Directions:
Combine all ingredients and mix well. Bake in a loaf pan at 350 °F for 25 minutes or to internal temperature of 165 °F. Cut into five slices and serve.
Nutrition Facts Per Serving: 196 calories, 7 g fat, 2 g saturated fat, 103 mg cholesterol, 217 mg sodium, 33 mg calcium, 35 mg magnesium, 292 mg potassium, 1 g fiber
Source: DASH Recipes, National Heart Lung and Blood Institute