Healthy Recipes

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• Barbecue Sauce
• Barbecued Turkey Sandwiches
• Corn Stuffing Balls
• Cranberry Beets
• Eggnog Bread Pudding
• Frosty Cranberry Squares
• Ham and Vegetable Chowder
• Leftover Frittata
• Light Citrus Vinaigrette
• Pumpkin Bread
• Sweet Potato Salad
• Turkey Noodle Soup
• Turkey Pie with Cornbread Crust
• Turkey Stock

Place a saucepan over medium heat. Add oil to pan and tilt to coat. Add onion and saute, stirring constantly, until onion wilts. Add remaining ingredients and mix well. Bring to a boil over moderate heat, reduce the heat to low and simmer, stirring frequently, for 45 minutes.

These sandwiches are great to serve during the football game. Serve with baked beans, soup or a light potato salad.

Combine turkey and barbecue sauce in a 3 1/2 quart slow cooker. Heat on low 3 hours. Serve on rolls with a tablespoon of homemade light slaw (recipe follows).

Serves 12 (Recipe is easily doubled). Per serving (based on a mixture of light and dark meat and homemade barbecue sauce): 280 calories. Fat: 5.5 grams. Sodium: 301 milligrams. Fiber: 2 grams.

Bought too much stuffing mix? Try this recipe. Serve with turkey, chicken or pork and add a green vegetable to complete the meal.

Melt margarine in a saucepan. Add onion and celery and saute until limp. In a large bowl, combine stuffing mix, sauted vegetables and corn. Heat chicken broth until hot but not boiling. Add enough chicken broth to bread mixture to moisten it.

Cool thoroughly and mix in egg. Shape into 9 balls. Place on a cookie sheet sprayed with no stick spray. Bake at 375 degrees for 20 minutes or until lightly browned.

This is a tasty variation of Havard beets. Serve with roast pork tenderloin and mashed potatoes flavored with horseradish for a tasty winter meal.

Drain beets and reserve liquid. In a saucepan, combine cranberry sauce, vinegar and 3 Tbsp. beet juice. Heat, on low stirring constantly, until cranberry sauce melts. Stir in beets. Heat through and serve.

Makes 4 servings. Per serving: 105 calories. Fat: 0 grams. Sodium: 300 milligrams. Fiber: 1.8 grams.

• 4 cups cubed French bread
• 1 medium apple, peeled and diced
• 1/4 cup golden raisins
• 1 1/2 cups light eggnog
• 1/2 cup egg substitute
• 1/4 tsp. ground cinnamon

Preheat oven to 350 degrees. Spray a shallow 1 1/2 quart casserole with no stick spray. Combine bread, apple and raisins and place in casserole. Combine eggnog, egg substitute and cinnamon. Pour over bread. Let stand 10 minutes. Bake in preheated oven 45 to 50 minutes or until set.

This dessert is a tasty way to use up a half of a can of cranberry sauce.

Preheat oven to 350 degrees. In a small bowl, combine 1 cup graham cracker crumbs and light margarine. Mix well. Press crumb mixture evenly in the bottom of a 9 by 9 inch square no stick pan. Bake in preheated oven 5 minutes. Cool completely.

Let ice cream soften in the refrigerator for 15 to 20 minutes. Combine cranberry sauce and liqueur and mix well. In a large bowl, combine ice cream and cranberry mixture. Spread ice cream mixture evenly over prepared crust. Sprinkle with ¼ cup chocolate graham cracker crumbs. Cover with plastic wrap and freeze 4 hours or until firm.

Makes 9 servings. Per serving: 207 calories. Fat: 6 grams. Sodium: 124 milligrams. Fiber: .8 grams.

Serve with a green salad and cornbread for a tasty meal.

Spray a large saucepan with no stick spray. Place over medium heat. Add onion, pepper and ham. Saute until onion is limp. Add chicken broth and simmer 15 minutes. Add mashed potatoes and vegetables and heat through. Combine cornstarch with 1 Tbsp. water. Mix well and stir into soup. Cook, stirring constantly, for 5 minutes or until thickened. Stir in sour cream and serve.

Makes 4 servings. Per serving: 221 calories. Fat: 7 grams. Sodium: 746 milligrams. Fiber: 5.7 grams.

A frittata is an open faced Italian omelet. Serve it for brunch or supper with crusty bread, a green salad and fruit and biscotti for dessert.

Use a heavy 10 inch skillet with an oven proof handle, if possible. If handle is wood or plastic, wrap in foil. Spray skillet with no stick spray. Place over medium heat. Add onion, pepper and meat and cook until onion is limp, stirring constantly. Add spaghetti, rice or potatoes and vegetable. Season with salt, pepper and your favorite herbs. Cook, stirring constantly, until heated through. Distribute meat and vegetables evenly in pan. Pour egg substitute over vegetable mixture. Cover, reduce heat to low and cook about 7 minutes or until frittata begins to set. Meanwhile, preheat broiler. Sprinkle frittata with cheese and broil until set. Cut in wedges and serve.

Makes 4 servings. Per serving (approximate-varies with selection of meat, starch and vegetable): 207 calories. Fat: 3 grams. Sodium: 422 milligrams. Fiber: 4.9 grams.

• 1 orange
• 1 Tbsp. olive oil
• 1 1/2 Tbsp. rice vinegar
• 2 tsp. Dijon mustard
• 2 tsp. sugar

Wash orange and dry well. Grate 1 tsp. of orange peel. Juice orange and measure 1/4 cup of juice. In a small jar, combine orange peel, orange juice, olive oil, rice vinegar, mustard and sugar. Close jar and shake well.

Makes 1/2 cup. Fiber: .1 grams. Sodium: 63 mg.

A delicious way to enjoy a leftover half can of pumpkin! Spread with fat free cream cheese and serve with tea.

• 1 cup whole wheat flour
• 1 cup sugar
• 2/3 cup unbleached all purpose flour
• 2 tsp. baking powder
• 1 1/2 tsp. pumpkin pie spice
• 1/2 tsp. baking soda
• 1 cup canned pumpkin
• 1 egg
• 1/3 cup fat free milk
• 1/4 cup canola oil
• 1/2 cup golden raisins or sweetened dried cranberries

Preheat oven to 350 degrees. Spray a 9 by 5 inch nonstick loaf pan with no stick spray. In a large bowl, combine whole wheat flour, sugar, unbleached flour, baking powder, pumpkin pie spice and baking soda and mix well. Combine pumpkin, egg, milk and oil and mix well. Stir wet ingredients into dry ingredients just until moistened. Fold in raisins or cranberries. Spoon into prepared pan. Bake in preheated oven 60 to 65 minutes or until a toothpick inserted into the center of the loaf comes out clean. Cool 15 minutes. Remove from pan and cool on wire rack.

• 2 medium sweet potatoes (about 1 1/2 lbs.)
• 1/2 of a medium red pepper, slice and cut into 1 1/2 inch pieces
• 1/2 cup thinly sliced red onion
• 1 Tbsp. chopped parsley
• 1 recipe Light Citrus Vinaigrette (see index for recipe)

Peel potatoes and cut into 1 1/2 inch cubes. Place in a large saucepan. Cover with water. Bring to a boil over moderate heat and cook until just tender. Drain. Rinse with cold water. Place onions in a small bowl and cover with ice water. Let stand 15 minutes. Drain and pat dry. In a mixing bowl, combine sweet potatoes, peppers onions and Light Citrus Vinaigrette. Mix gently. Chill until serving.

Serve with crusty bread or rolls, green salad and fresh fruit for dessert.

Place a large Dutch oven over medium heat. Add oil and tilt pan to coat. Add onion, carrot and celery and sweat vegetables over low heat for 15 minutes. Add turkey stock, tomatoes, turkey and poultry seasoning. Bring to a boil, reduce the heat to low and cook 20 minutes. Add corn and green beans and simmer 10 minutes. Add noodles and cook for 10 to 12 minutes or until noodles and vegetables are tender.

Serve with a salad with orange slices and red onion and pudding for dessert.

Place vegetables in a 2 quart casserole with 3 Tbsp. of water. Cover and microwave on High for 3 1/2 minutes. Drain. Stir in turkey, soup, sherry, and seasoning. Cover and microwave on High 3 minutes or until heated through.

Preheat oven to 400 degrees. In a small bowl, combine corn muffin mix, egg and milk. Mix to blend, batter should be slightly lumpy. Pour corn muffin mixture over turkey mixture. Bake, uncovered, 20 to 25 minutes or until cornbread is lightly browned and a toothpick inserted in the center comes out clean.

Stock can be made right after the holiday and frozen for later use. It will keep for up to 3 months.

Break turkey carcass into pieces. Include leg, thigh and wing bones. Place in a stock pot or large Dutch oven. Add water, to cover, vegetables, bouillon and seasonings. Bring to a boil, reduce heat to low and simmer 2 1/2 to 3 hours. Remove from the heat. Cool 30 minutes. Remove bones and strain stock. Refrigerate stock several hours or overnight and skim off fat.