Healthy Thanksgiving Recipes

Hello All!!

Sorry I haven’t been posting as regularly as I usually do, but I’ve been traveling, and weirdly internet access hasn’t been available. So you guys get two blog postings today.

Let talk Healthy Thanksgiving Recipes

Fresh Green Bean Casserole


1-1/2 pounds fresh green beans trimmed

2 tablespoons butter or margarine

3 tablespoons all-purpose flour

1 tablespoon dry ranch salad dressing mix

1/4 teaspoon ground white pepper

1-1/2 cups fat-free milk

nonstick cooking spray

1 cup chopped onions

2 cloves garlic minced

1-1/2 cups sliced fresh mushrooms

1 cup soft whole wheat or white bread crumbs (1-1/3 sliced bread)


-Preheat oven to 375 degrees F

-In a covered saucepan, cook green beans in a small amount of boiling water for 10 to 15 minutes or until crispy-tender, drain and set aside

Meanwhile for white sauce

-In a medium saucepan, melt butter, stir in flour, dry dressing mix, and white pepper until combined.

-Stir in milk, cook and stir over medium heat until thickened and bubbly; remove from heat

-Coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat.

-Add onion and garlic, cook for 2 to 3 minutes or until tender. Remove half of the onion mixture, set aside

-Add mushrooms to skillet and cook about 5 minutes or until tender. In a 1-1/2 quart casserole, combine mushrooms mixture, beans, and white sauce.

-In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over bean mixture over bean mixture in casserole. Bake uncovered for 25 to 30 minutes or until heated through. Makes 10 (1/2 cup) side-dish servings

Nutrition Information

Per Serving: 107 calories, 3g fat, 1g saturated fat, 7mg cholesterol, 14g fiber, 3g protein, 4mg sodium, 1.5 carbs,

Vegan, Vegetarian, Gluten-free Low Fat

Apple Cider Gravy


1 cup vegetable broth

1 cup apple cider

2 tablespoons + 1 teaspoon cornstarch

Pinch pepper, salt and seasoning, optional


-In a saucepan combine the broth, cider, cornstarch, and pepper and turn heat to medium-high

-Bing to a boil whisking continuously for 2 minutes. Taste and season with salt and/or your favorite Holiday flavors

A mouth-full of a title, but all true, no butter, no pan drippings, no sugar added, a true vegetarian broth gravy recipe.

Don’t worry, there is plenty of flavor my friends!

Try it and see! To make it really special, look for Clyde’s Cider to get the freshens most authentic apple cider I could find.


Spiced Sweet Potato Casserole


3lbs sweet potatoes

1/3 cup brown sugar (packed)

2 tablespoons butter

2 tablespoon orange juice concentrate

2-2/3 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground nutmeg

2 large eggs

1/4 chopped pecans


-Preheat oven to 350 degrees

-Pierce potatoes with a fork; arranging potatoes after 8 minutes

-Let stand 5 minutes

-Cut each potato in half lengthwise; scoop out pulp into a large bowl

-Discard skins

-Add sugar and next 5 ingredients (sugar through nutmeg) and neat with a mixer at low speed until combined

-Add eggs, beat until smooth

-Spoon mixture into a 1-1/2 quart caking dish, sprinkle with pecans

-Bake at 350 degrees for 45 minutes or until thoroughly heated

Nutrition Facts

170 Calories, 40 calories from fat, 4g fat, 2g saturated fat, 0g trans fat, 10mg Cholesterol, 240mg Sodium, 460mg Potassium, 33g Carbohydrate, 4g dietary fiber, 12g sugar, 3g Protein, 350% Vitamin A, 15% Vitamin C, 6% Calcium, 8% Iron

Stuff It!

“Stuffing has long been a staple of Turkey Day meals. Traditional 

stuffing is a dish made from crusty bread(or a packaged mix) veggies,

eggs, and aFREAKISH amount of butter. Most recipes call for an entire 

stick of it! The result is a 1-cup serving that contains close to 20 

fat grams. Yikes! And as tasty as this stuff maybe, there’sno WAY 

we’d waste all those fat grams on glorified bread. Save the day with 

this version instead.”


6 slices Wonder Light Bread any variety (or another light bread)

1 cup chopped onion

1 cup chopped celery

1 cup chopped mushrooms

1 cup fat-free broth, chicken or vegetable at room temperature

1/4 cup Egg Beaters, Original

1 tablespoon LAND O LAKES Whipped

Light Butter

2 cloves garlic, finely chopped

salt, pepper, rosemary, thyme


-For best results, leave bread uncovered for a night or two, until 



-Otherwise begin by lightly toasting bread

-Preheat oven to 350 degrees

-Cut bread into 1/2-inch cubes

-In medium-sized pot, combine broth, celery and onion

-Cook for 8 minutes at medium heat

-Remove for heat and add mushrooms and garlic

-Season mixture to taste to taste with salt, peper, rosemary and 


-Spray and place bread cubes in it

-Once veggie-broth mixure has cooled slightly, add Egg Beaters and 


-Pour mixture evenly on top of bread. Mix gently with a fork. Bread 

cubes should

be moist, but not saturated

-If necessary, add 1-2 tablespoons of water. Cover with foil and 

cook for 20


-Remove foil and fluff/rearrange stuffing. Return to oven (uncovered)

 for 10-15 minutes, or until top is golden brown

Serves 5

Nutrition Facts

Serving Size: 1 cup

Calories: 88

Fat: 1.5g

Sodium: 305mg

Carbs: 16g

Fiber: 4g

Sugars: 4g

Protein: 7g

**Nutritionals may vary depending on the bread you use.

Fifty percent of American say they put their Thanksgiving Day stuffing inside the bird, while fifty percent perfer cooking it on the side

Mini Low-Fat Sweet Potato Pies

These mini sweet potato pies are perfect for Thanksgiving.


2 cups mashed sweet poatoes (approx. 3 large sweet potatoes)

1 tsp ciinnamon

1/2 tsp nutmeg

1/4 tsp salt

1 tspvanilla

1/4 cup butter room temp

2 egs, 3 egg whites

1 cup low fat milk (or whole milk if you want it to be thicker)

1-1/4 cups sugar

Mini Marshmellow


-Preheat your oven to 350 degrees

-Wash your 3 large sweet potatoes & while damp wrap in foil & bake 

sweet potatoes for 1 hour until fork tender

-Remove skin and mash in bowl. you will only need 2 cups of this

-Pour batter in muffin tins lined with paper liners. Bake in oven for 

20 minutes or until not lumpy

-Turn oven to broil, immediatly place mini marshmallows all over the 

tops of the sweet potato pies

-Place in oven under broiler for 30 seconds until tops of marshmallows 

aregolden brown.

**This literally takes 30 seconds so watch carefully or the will all 


Low-Fat Sweet Potato Pie


1 tsp ground cinnamon

1/2 tsp ground ginger

4 egg whites

1/2 tsp ground nutmeg

2 cups canned pumpkin, about 2 cups

1-2/3 cups fat-free sweetened condensed milk

1/2 tsp salt

1 (9-inch) frozen pastry shell


-Preheat oven to 425 degrees

-Combine all ingredients in a large mixing bowl, except pastry shell

-Mix well and pour into pastry shell, bake 15 minutes, reduce oven 

temp to 350 degrees F.

-Bake 35-40 minutes more, or until knife inserted 1in from edge comes 

out clean

Nutrition Facts

130 calories, 6.3g saturated fat, 0.8g Poly-unsaturated fats, 

0mg cholesterol,

15g carbs, 2.3g dietary fiber, 2.1g sugar, 3.8g Protein

Enjoy all thse recipes. I plan on trying all of them.

Let me know how it turns out!




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