Guiltless Zucchini Pasta with Turkey

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings

Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Green Smoothie

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here’s what you need…

• 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
• 1 cup strawberries
• 1 banana
• 1-2 cups filtered water

1. In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

White Bean Ratatouille

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings

Here’s what you need:

• 1 large-size globe eggplant, cut in 1/2 inch cubes
• 1 tablespoon water, for sautéing
• 2 medium-size red onions, sliced
• 3 medium-size zucchini, cut in 1/2 inch cubes
• 2 red bell peppers, cut into 1/2 inch squares
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 1 cup vegetable stock
• 4 tomatoes, seeded and roughly chopped (or 2 cans – 15 oz each – fire roasted diced tomatoes)
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 2 bay leaves
• 2 (15oz) cans white beans, drained and rinsed
• Salt and fresh group pepper, to taste
• 1/2 cup finely chopped fresh basil

1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
2. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
5. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.

Pumpkin Pie

PUMPKIN PIE 

Healthier Makeover by: Tanya Zuckerbrot, M.S., R.D., a Miami-based nutritionist and author of The F-Factor Diet. (www.ffactordiet.com)  

Ingredients:

1 cup ginger snaps

1 (16-ounce) can pumpkin

½ cup egg whites (about 4)

½ cup sugar or 3½ teaspoons sugar replacement (saves an additional 48 calories per slice)

2 teaspoons pumpkin pie spice (cinnamon, ginger, cloves)

1 (12-ounce) can evaporated skim milk 

Directions:

Preheat oven to 350 degrees.

Grind cookies in a food processor.

Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Pat cookie crumbs into the pan evenly.

Combine all remaining ingredients in a medium mixing bowl. Pour into crust and bake about 45 minutes or until knife inserted in center comes out clean.

Refrigerate until ready to serve.

Traditional: (per serving: 1/8 of a 9-inch pie, 5 ounces) 277 calories 
Healthier Makeover: (per serving: 1/8 of a 9-inch pie, 5 ounces) 165 calories, 1.5 grams fat, 0.5 grams saturated fat, 170 milligrams sodium, 32 grams carbohydrate, 6 grams protein, 2 grams dietary fiber 
Saving: 112 calories 
Serves: 8

Cranberry Chutney

CRANBERRY CHUTNEY

In addition to accompanying any duck or turkey dish, the chutney, like the cranberry itself, is versatile and can be spread on bread or cheese, used in lieu of butter or served as a side dish.  Cranberries are very high in antioxidants and certain nutrients that may provide protection against bacteria associated with food poisoning and urinary tract infections.  You can make your own cranberry sauce, but you’ll need sugar or Splenda to make it gel; other sugar substitutes don’t work.

Healthier Makeover by: Cindy Taccini, manager of the Ocean Spray Test Kitchen. (www.oceanspray.com)

Ingredients:

1 16-ounce can cranberry sauce (Ocean Spray Whole Berry)

1/2 cup raisins

1/2 cup peeled, diced apple

1/4 cup + 2 tablespoons sugar

1/4 cup + 2 tablespoons distilled white vinegar

1/8 teaspoon ground allspice

1/8 teaspoon ground ginger

1/8 teaspoon ground cinnamon

Dash ground cloves

Directions:

Combine all ingredients in a medium saucepan.

Cook on medium heat, stirring occasionally, until apples are tender and sauce has thickened slightly, about 30 minutes.

Chill until ready to serve. 

Traditional: Homemade Jellied Cranberry Sauce (per 2-tablespoon serving): 115 calories 
Healthier Makeover: (per 2-tablespoon serving): 33 calories, 0 grams protein, 9 grams carbohydrate, 0 grams fat 
Saving:  82 calories   
Serves: 10

Smashed Potatoes

ULTIMATE SMASHED POTATOES

Smashed potatoes have the skins on and are a little chunkier than standard mashed potatoes.  Caramelized onions will make this familiar side dish a healthy family favorite. In addition to having fewer calories, the makeover contains 16 milligrams vitamin C and 655 milligrams potassium.

Healthier Makeover by:  Bruce Weinstein and Mark Scarbrough, chefs and co-authors of The Ultimate Potato Book, for the U.S. Potato Board. (www.ultimatecook.com) 

Ingredients:

1 tablespoon unsalted butter

1 large yellow onion, peeled, quartered and thinly sliced

2 pounds small red-skin potatoes

3/4 cup no-salt, fat-free chicken broth

2 tablespoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper 


Directions:

10 Ritz low-sodium crackers, crushed

10 Ritz low-sodium crackers, crushed

Melt butter in large skillet over low heat.

Add onion, reduce heat to very low and cook, stirring often, until onion is golden and soft, about 45 minutes. If onion starts to brown, reduce heat further.

Meanwhile, place potatoes in large pot, fill with 2 inches of water and bring to a simmer over high heat.

Reduce heat and cook until tender when pierced with fork, about 25 minutes.

Drain in colander.

Transfer potatoes to a large bowl.

Scrape in contents of skillet; add broth, mustard, salt and pepper.

Beat with mixer at medium speed until smooth but not too creamy.

Serve at once. 

Traditional: (per 5.7-ounce serving): 208 calories 
Healthier Makeover:  (per 5.7-ounce serving): 128 calories, 2 grams total fat, 1 gram saturated fat, 261 milligrams sodium, 25 grams carbohydrate, 4 grams protein, 2 grams dietary fiber 
Saving: 80 calories 
Serves: 8

Green Bean Casserole

GREEN BEAN CASSEROLE 

To lighten up this traditional favorite, we used crushed low-sodium crackers on top of sautéed fresh onions instead of fried onions, which reduced the fat, sodium and calories.  Substituting nonfat milk for whole milk further decreased the fat and calories.

Healthier Makeover by: Karen Lush, M.P.H., R.D., corporate dietitian and program development manager for Jenny Craig. (www.jennycraig.com)  

Ingredients:

½ cup chopped onion

1 teaspoon soft margarine

1 (10 3/4-ounce) can low-sodium, low-fat cream of mushroom soup

½ cup nonfat milk

1/8 teaspoon ground black pepper

2 (9-ounce) packages frozen French-cut green beans, thawed and drained

10 Ritz low-sodium crackers, crushed 

Directions:

Sauté chopped onion in 1 teaspoon margarine until soft.

Combine soup, milk and pepper in a 1 1/2-quart baking dish and stir until blended.

Stir in beans and half the sautéed onion.

Top with remaining onion.

Bake at 350 degrees for 30 minutes or until hot. Stir.  Sprinkle with crushed crackers.

Bake 5 minutes longer. 

Traditional: (per 3/4-cup serving): 170 calories 
Healthier Makeover:  (per 3/4-cup serving): 105 calories, 3 grams total fat, 0.8 grams saturated fat, 224 milligrams sodium, 17 grams carbohydrate, 3 grams protein, 3 grams dietary fiber 
Saving: 65 calories 
Serves: 6

Sweet Potato Puree’

SWEET POTATO PURÉE WITH SMOKED CHILI AND MAPLE SYRUP

You’ll need a steamer, a vegetable peeler and food processor to make this recipe. The dish can be made ahead and gently re-warmed in the oven, covered with foil.

Healthier Makeover by: Katy Sparks, vice president of culinary research and development for Great Performances, a New York catering and events company. (www.greatperformances.com)  

Ingredients:

3 medium sweet potatoes, peeled and cut into 1-inch chunks

1 bay leaf

1 teaspoon sea salt

¼ teaspoon whole coriander seeds

2 strips fresh orange peel

2/3 cup fat-free yogurt

1 teaspoon ground chipotle powder (chipotle are smoked jalapeños)

¼ cup maple syrup (dark, rich grade B if possible)

Grated fresh nutmeg, to taste

Salt and freshly ground black pepper, to taste 

Directions:

Steam the sweet potatoes over boiling water that has been seasoned with the bay leaf, sea salt, coriander seeds and orange peel.

Cook until sweet potatoes are very tender.

Place sweet potatoes in the bowl of your food processor, add the yogurt, chipotle powder and maple syrup and purée until smooth.

Season with the nutmeg, salt and pepper to taste.  

Traditional: 282 calories 
Healthier Makeover: (per 2/3-cup serving): 105 calories, 2 grams fat, 363 milligrams sodium, 23.6 grams carbohydrate, 2.2 grams protein, 1.9 grams dietary fiber 
Saving: 177 calories 
Serves: 6 to 8

Healthy Stuffing

HEALTHY STUFFING

Traditional stuffing recipes, which use fatty meat and low-fiber white bread, are not only high in calories but also tend to be low in nutrient value. This healthier makeover substitutes whole-wheat bread to add fiber and leaner turkey in less quantity. It also uses an egg substitute instead of whole eggs and heart-healthy canola oil instead of butter.

Healthy Makeover by: Toby Amidor, M.S., R.D., senior nutrition instructor at The Art Institute of New York City. (www.artinstitutes.edu/newyork)

Ingredients:

3/4 pound lean ground turkey

2 tablespoon canola oil

6 stalks celery, chopped

2 onions, chopped

30 slices day-old light whole-wheat bread, lightly toasted

½ cup egg substitute, lightly beaten

2 teaspoons ground sage

Salt and pepper to taste

1 cup fat-free chicken broth 

Directions:

Cook turkey in a large skillet over medium-high heat, stirring until evenly browned.

Drain and set aside.

In a separate saucepan, add oil and cook celery and onions over medium heat until tender, about 3 to 5 minutes. Set aside.

In a large bowl, combine turkey, celery and onion mixture, bread, egg substitute, sage, salt and pepper.

Slowly add just enough broth to make the stuffing moist but not mushy.

Press the mixture into a baking dish.

Bake 1 hour or until top is brown and crisp. 

Traditional: (per 1.5-cup serving): 394 calories 
Healthier Makeover: (per 1.5-cup serving): 219 calories, 7 grams fat, 28 grams carbohydrate, 17 grams protein 
Saving: 175 calories 
Serves: 10

Energy Muffins

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18

Here’s what you need…

• 1 cup mashed banana
• 2 egg whites
• 1/2 cup water
• 1/3 cup refined coconut oil
• 2 cups wheat flour
• 1 teaspoon baking soda
• 2 1/4 teaspoons baking powder
• 1 cup frozen blueberries, left to thaw in a strainer

1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

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