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