Low-Fat, Low-Salt Thanksgiving Feast

From Patch Reports

To help lower the salt and fat on Thanksgiving, exective chef Darryl Start offers a creative dish that combines tradtional holiday ingredients with healthy new ones.

Susan Chapman, licensed dietitian and manager of nutrition at Piedmont, said in a news release, “Using a skinless turkey breast and no gravy can help lower the saturated fat in the entrée. The small amount of Canola oil is used for sautéing the seasonings to release the flavor of the spices so you will not miss the salt.”

The recipe's increased fiber from the cherries, Brussels sprouts, corn and edamame peas will give a satisfied full feeling but without the calories that lead to holiday weight gain.

Here are a few other tips for healthier eating, according the the hospital. If sticking with the traditional Thanksgiving meal with many high calorie sides, Chapman suggests taking a smart approach to the meal buffet.

When sampling the offerings take only a rounded tablespoon size portion of each food item. Enjoy all the family favorites. If you are still hungry after sampling all the choices, return for a moderate portion of only your favorites. After the meal, instead of settling in for an afternoon of football watching, get the family out for a walk in the neighborhood or nearby park.

Those on a weight reduction plan should set a realistic goal of maintaining, not gaining, weight through the holiday season.

Here is Start's recipe:

Low sodium roasted turkey and vegetables with dried cherry relish
Nutritional analysis per portion (recipe yields four portions):
Calories 455
Protein 23.7g
Fat 28g
Carbohydrates 49g
Sodium 773g

Ingredients:
1 — 12-16 oz. whole turkey breast with skin off (Try to purchase low sodium turkey breast if available. There is no additional salt to this recipe.)
3 oz. canola oil
1 tsp crushed garlic cloves
½ tsp black pepper
½ cup fresh cilantro
1/8 tsp ground coriander
1 tsp canola oil (heat in pan)
½ red onion, diced to ¼ inch
1 cup dried cherries, soaked in juice
1 tsp chili powder
1 cup apple juice or orange juice
1 oz. cornstarch
1 lb. fresh Brussels sprouts
3 oz. corn kernels
3 oz. edamame peas
1 bunch chopped scallions

Directions:
This recipe is prepared in four parts, which are combined at the end to create the entrée.

Cracked Wheat
First prepare the cracked wheat. Boil two cups of water with one cup of cracked wheat for 15 minutes. Run under cool water, strain and set aside.

Turkey
— Preheat oven to 325F
— Combine 3 oz. canola oil, spice and cilantro. Rub entire turkey breast. Place on baking pan and roast in oven for 1.5 hrs until internal temperature of 165F is reached. Set on counter to cool. Once cooled dice into ½ inch cubes.

Relish
— Heat saucepan. Add oil and let heat until smoking
— Sauté onions, add cherries, seasoning, then add juice. Bring to a boil.
—Combine water and starch. Add (as needed) to slightly thicken relish. Remove from heat and keep warm.

Vegetables
— Cut bottoms off Brussels sprouts, and then cut in half. Toss in oil lightly.
— Drain/rinse corn coat lightly with oil.
— Roast both Brussels sprouts and corn until lightly golden for 30 minutes. Set aside.

Entrée
— Heat oil, sauté turkey until golden, add, sprouts, corn, edamame and cracked wheat. Sautee until warm. Top with scallions and drizzle sauce over top.