Roast 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
Ingredients
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.
POINTS: 2.5
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
POINTS: 4
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
Apple-Raisin
Stuffing
Makes 12 servings
Ingredients
9 slices stale whole wheat bread
3 large tart apples, peeled and coarsely chopped
3/4 cup dark or golden raisins
1 cup finely chopped celery (include leaves)
1/2 cup finely chopped onion
1 tsp poultry seasoning
1/4 tsp ground white pepper
1/2 cup chopped walnuts or pecans (optional)
2 egg whites, lightly beaten (optional)
1/2 cup chicken broth or Butter Buds liquid
Take 6 of the 9 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 3 cups.
(Adjust the amount,
if necessary.) Take the remaining 3 slices of bread, and
cut them into 1/2 inch cubes. Measure the cubes.
There should be 3 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.
POINTS: 2
SERVING
SIZE: 1/2 cup
PER SERVING: 119 Calories, 0.7 g Fat, 2.9 g Fiber, 0 mg Cholesterol, 3.2 g Protein,
181 mg Sodium
Cranberry-Wild
Rice Stuffing
Makes 12 servings
Ingredients
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 through. Serve
hot.
POINTS: 2.5
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
Ingredients
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.
POINTS: 1.5
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.
Old-Fashioned
Cornbread Stuffing
Makes 12 servings
Ingredients
1 cup chopped onion
1 cup thinly sliced celery (include leaves)
1 1/2 tsp dried sage
1 tsp poultry seasoning
1/4 tsp tsp ground black pepper
2/3 cup chicken broth or Butter Buds liquid
2 egg whites, lightly beaten (optional)
Cornbread
1 1/2 cups whole grain cornmeal
2 tsp baking powder
4 egg whites, lightly beaten
1 1/4 cups nonfat buttermilk
1 tsp butter-flavored extract
To make the cornbread, combine the
cornmeal and baking powder in a large bowl, and stir to mix well.
Add the remaining
cornbread ingredients, and stir to mix well. Coat a 9 inch square pan with nonstick
cooking spray. Spread the batter evenly in the pan, and bake at 400 degrees
for 20 to 25 minutes, or until a
wooden toothpick inserted in the center of
the bread comes out clean and the bread begins to pull slightly
from the sides
of the pan. Cool completely. Remove the cornbread from the pan, and crumble
into a large
bowl. Add the remaining ingredients, and toss to mix well. 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.
POINTS: 1.5
SERVING
SIZE: 1 /2 cup
PER SERVING: 77 Calories, 0.8 g Fat, 2 g Fiber, 0 mg Cholesterol, 3.5 g Protein, 107
mg Sodium
Time
Saving Tip:To make Thanksgiving Day a little less hectic, bake the
cornbread 1 to 3 days in advance.
Then complete the stuffing preparations the
day before or the morning of the dinner,
and pop the casserole into the oven
1 hour before serving time.
VARIATION: To make Country Sausage Stuffing, cook 8 ounces of ground turkey
breakfast sausage
in a nonstick skillet, stirring constantly to crumble. Drain
the sausage, and add it to the stuffing mixture.
POINTS: 2
SERVING
SIZE: 1 /2 cup
PER SERVING: 97 Calories, 1.4 g Fat, 2 g Fiber, 8 mg Cholesterol, 6.3 g Protein, 308
mg Sodium
Foolproof
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
Waldorf
Salad
Makes 12 Servings
Ingredients
6 cups diced apples
2 1/2 cups thinly sliced celery
1/4 cup plus 2 tbsp dark raisins
1/3 cup chopped walnuts (optional)
Dressing
1/4 cup plus 2 tbsp nonfat or reduced-fat
mayonnaise
1/4 cup plus 2 tbsp nonfat sour cream
In a large bowl, combine the apples,
celery, raisins, and walnuts, and stir to mix well. In a small
bowl, combine
the mayonnaise with the sour cream, and stir to mix well. Add the mayonnaise
mixture to the apple mixture, and toss to mix. Cover the salad and chill for
1 to 3 hours before serving.
POINTS: 1
SERVING
SIZE: 2/3 cup
PER SERVING: 63 Calories, 0.2 g Fat, 2 g Fiber, 0 mg Cholesterol, 1 g Protein, 94 mg
Sodium
Festive
Fruit Salad
This light and delicious fruit
salad has a dressing of yogurt cheese, which you make yourself
using nonfat
yogurt. Be sure that the yogurt doesn't contain gelatin, as gelatin makes it
impossible to extract the "cheese" from the yogurt.
Makes 12 Servings
Ingredients
2 cups nonfat vanilla yogurt
1 can (20 ounces) pineapple chunks in juice, drained or 2 cups fresh pineapple
chunks
2 cans (10 ounces each) mandarin oranges, or 2 cups fresh orange sections,
membranes removed
4 large bananas, sliced
1/4 cup flaked coconut
1 cup miniature marshmallows
To make the yogurt cheese, place
a cheesecloth-lined funnel over a jar, and pour the yogurt into the funnel.
Place the jar in the refrigerator overnight. The creamy white mixture that remains
in the funnel
is yogurt cheese. (There should be 1 cup of cheese.) In a large
bowl, combine the fruits and marshmallows,
tossing to mix. Add the yogurt cheese
to the fruit mixture, and toss to mix.
Cover the salad and chill for 1 to 3 hours before serving.
POINTS: 1.5
SERVING
SIZE: 2/3 cup
PER SERVING: 85 Calories, 0.7 g Fat, 1.5 g Fiber, 0 mg Cholesterol, 0.8 g Protein,
7 mg Sodium
Green Bean Casserole
Makes 12 Servings
Ingredients
3 packages (10 ounces each) frozen
French-cut green beans, thawed and drained
1 can (10 3/4 ounces) condensed low-fat cream of mushroom soup
1/2 cup nonfat sour cream
1/4 tsp ground black pepper
1 1/2 medium onions, thinly sliced and separated into rings
4 tbsp grated nonfat or reduced-fat Parmesan cheese
2 tbsp Italian bread crumbs
In a large bowl, combine the green
beans, mushroom soup, sour cream, and pepper, and toss gently to mix.
Coat a
2 quart casserole dish with nonstick cooking spray. Place the green bean mixture
in the dish,
and arrange the onion rings over the top. Combine the Parmesan
cheese and bread crumbs in a small
bowl, and sprinkle over the onions. Bake
at 350 degrees for 50 minutes, or until the green bean
mixture is bubbly and the top is lightly browned. Serve hot.
POINTS: 1
SERVING
SIZE: 1/2 cup
PER SERVING: 51 Calories, 0.6 g Fat, 2.5 g Fiber, 2 mg Cholesterol, 2.8 g Protein,
170 mg Sodium
Broccoli
Casserole
Makes 12 Servings
Ingredients
1 1/2 cups shredded nonfat or reduced-fat
sharp Cheddar cheese
2 packages (10 ounces each) frozen chopped broccoli, thawed and drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 3/4 cups dry curd or nonfat cottage cheese
2 tbsp unbleached flour
1/4 tsp ground white pepper
3 tbsp finely ground fat-free cracker crumbs
Set aside 1/2 cup of the grated
Cheddar cheese. Combine the rest of the cheese and all of the remaining
ingredients
except for the cracker crumbs in a large bowl, and stir to mix well. Coat a
2 1/2 quart casserole
dish with nonstick cooking spray. Place the broccoli mixture
in the dish, sprinkle with the cracker
crumbs, and spread the reserved cheese
over the top. Bake at 350 degrees for 50 minutes or
until the top is golden
brown. Let sit for 5 minutes before serving.
POINTS: 1.5
SERVING
SIZE: 2/3 cup
PER SERVING: 68 Calories, 0.2 g Fat, 1.8 g Fiber, 3 mg Cholesterol, 10 g Protein,
147 mg Sodium
Easy Mashed Potatoes
Makes 12 Servings
Ingredients
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.
POINTS: 2
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.
Pineapple-Sweet
Potato Casserole
Makes 12 Servings
Ingredients
3 pounds sweet potatoes (about 6
medium-large)
2 cans (8 ounces each) crushed pineapple in juice, undrained
1/4 tsp ground cinnamon
4 tsp butter-flavored sprinkles
1/3 cup chopped pecans or golden raisins (optional)
1 3/4 cups miniature marshmallows
To cook the sweet potatoes in a
conventional oven, bake them at 400 degrees for about 45 minutes,
or until tender.
To cook in a microwave oven, prick each potato in several places with a fork,
and
microwave at high power for about 15 minutes, or until tender. Set aside
to cool; then peel and cut into
bite-sized pieces. Place the potato pieces in
a large bowl and toss with all of the remaining ingredients
except the marshmallows.
Coat a 2 1/2 quart casserole dish with nonstick cooking spray, and place
the
sweet potato mixture in the dish. Top with the marshmallows. Bake at 350 degrees
for 35 to 40 minutes,
or until the sweet potato mixture is bubbly and the top
is lightly browned. If the top starts to brown
too quickly, loosely cover the
dish with aluminum foil during the last 10 minutes of baking. Serve hot.
POINTS: 2.5
SERVING
SIZE: 1/2 cup
PER SERVING: 143 Calories, 0.2 g Fat, 2.5 g Fiber, 0 mg Cholesterol, 2 g Protein,
65 mg Sodium
TIME-SAVING
TIP: Instead of using fresh potatoes,
use 3 pounds of canned sweet potatoes.
Just drain and slice the potatoes, and
use them as you would the cut-up baked potatoes.
Cranberry-Apricot
Sauce
Makes 18 Servings
Ingredients
1 can (1 pound) apricots in juice
or light syrup, undrained
1/2 cup light brown sugar
12 ounces (3 cups) fresh or frozen cranberries, stemmed
Place the apricots and their juice
in the bowl of a food processor or in a blender, and process until
coarsely chopped. Combine the chopped apricots and brown sugar in a 2 1/2 quart pot,
and stir to mix well. Place over medium heat, and bring to a boil, stirring
constantly. Stop stirring,
and allow the mixture to boil for 2 minutes with
the pot uncovered. Add the cranberries to the pot,
and stir to mix. Simmer the
mixture over medium heat, with the cover of the pot on but ajar, for 7 to 10
minutes,
or until the cranberry skins pop open. Stir occasionally. Allow the
mixture to cool to room temperature.
Transfer to a serving bowl, cover, and
chill for at least 4 hours before serving.
POINTS: 1
SERVING
SIZE: 3 tablespoons
PER SERVING: 45 Calories, 0 g Fat, 1.2 g Fiber, 0 mg Cholesterol, 0 g Protein, 3 mg
Sodium
Orange-Cranberry
Sauce
Makes 12 Servings
Ingredients
1 cup orange juice
1/2 tbsp freshly grated orange rind, or 1/2 tsp dried
1/2 cup light brown sugar
12 ounces (3 cups) fresh or frozen cranberries, stemmed
Combine the orange juice, orange
rind, and brown sugar in a 2 quart pot, and stir to mix well. Place over
medium
heat, and bring to a boil, stirring constantly. Stop stirring, and allow the
mixture to
boil for 5 minutes with the pot uncovered. Add the cranberries to
the pot, and stir to mix. Simmer the
mixture over medium heat, with the cover
of the pot on but ajar, for 7 to 10 minutes, or until the cranberry
skins pop
open. Stir occasionally. Allow the mixture to cool to room temperature.
Transfer
to a serving bowl, cover, and chill for at least 4 hours before serving.
POINTS: 1
SERVING
SIZE: 3 tablespoons
PER SERVING: 57 Calories, 0 g Fat, 1.2 g Fiber, 0 mg Cholesterol, 0 g Protein, 3 mg
Sodium
Molded
cranberry-Apple Relish
Makes 12 Servings
Ingredients
1 package (4 serving size) sugar-free
black raspberry gelatin mix
1/4 cup light brown sugar
1 1/2 cups boiling water
1 1/2 cups fresh or frozen cranberries, stemmed and coarsely chopped
1 medium apple, peeled and finely chopped
1/2 cup finely chopped celery
1/3 cup chopped pecans (optional)
Combine the gelatin mix and brown
sugar in a large heat-proof bowl. Add the boiling water, and stir
until the
mix is dissolved. Cover and chill for about 45 minutes, or until the mixture
has thickened
to the consistency of raw egg whites. Stir the remaining ingredients
into the gelatin mixture. Pour the
mixture into an ungreased 6 cup mold, cover
and chill for 6 to 8 hours, or until very firm. To unmold the
relish, dip the
mold in warm - but not hot - water for 5 to 10 seconds. Beware: If the water
is too hot
or the mold remains in the water too long, the gelatin will start
to melt. Remove the mold from the water
and loosen the edges of the mixture
with a knife. Place a serving platter upside down over the mold,
and invert
the mold onto the platter. Slice and serve chilled.
POINTS: 0.5
SERVING
SIZE: 1/3 cup
PER SERVING: 30 Calories, 0.1 g Fat, 0.9 g Fiber, 0 mg Cholesterol, 0.5 g Protein,
23 mg Sodium
Baked Pumpkin Custard
Makes 8 Servings
Ingredients
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 souffle
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.
POINTS: 2.5
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
Cranapple
Crisp
Makes 8 Servings
Fruit Filling
8 cups thinly sliced peeled apples
1/2 cup fresh or frozen cranberries, coarsely chopped
1/3 cup light brown sugar
1/4 cup golden raisins
1 tbsp cornstarch
1 tbsp apple juice concentrate, thawed
Topping
2/3 cup quick-cooking oats
3 tbsp whole wheat flour
1/4 cup light brown sugar
1/4 tsp ground cinnamon
2 tbsp frozen apple juice concentrate, thawed
To make the topping, in a small
bowl, combine the oats, flour, sugar, and cinnamon, and stir to mix well.
Add
the juice concentrate, and stir until moist and crumbly. Set aside. In a large
bowl, combine the filling
ingredients, and toss to mix well. Coat a 2 1/2 quart
casserole dish with nonstick cooking spray. Place the
filling mixture in the
dish, and sprinkle with the topping. Bake at 375 degrees for 30 minutes. Cover
the dish
loosely with foil, and bake for an additional 15 minutes, or until
the filling is bubbly
and the topping is golden brown. Serve warm.
POINTS: 3
SERVING
SIZE: 3/4 cup
PER SERVING: 178 Calories, 0.7 g Fat, 4 g Fiber, 0 mg Cholesterol, 1.7 g Protein,
7 mg Sodium
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