From Your Table to Your Health: Thanksgiving Lite
Dietitian Becky Varner shares ideas for how to celebrate a happy, healthy Thanksgiving.
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IF YOU GO
Becky will teach a cooking class featuring wilted Swiss chard salad, gingered fruit with walnuts, twice baked sweet potatoes and cinnamon glazed apples at noon Nov. 27 at the Buy For Less at 2500 N Pennsylvania Ave. She also will teach a class on making healthful Christmas gifts at 9:30 a.m. Dec. 4 at Uptown Grocery Co., 1230 W Covell in Edmond, and noon Dec. 5 at Buy For Less, 10011 SE 15 in Midwest City. Call 302-6273, ext. 332, for reservations.
Nutrition information: This recipe makes 8 servings. Each serving contains approximately 102 calories and 4 grams fat.
*The other half of the squash can be used in other recipes such as butternut squash soup, couscous or stir-fried with other vegetables.
Sauteed Garlic Chard
16 ounces Swiss chard, washed but do not dry water off leaves
1 tablespoon olive oil
½ tablespoon minced garlic
½ teaspoon black pepper
Pour oil in skillet and heat to medium.
Add garlic and pepper and saute, stirring frequently, for 1 to 2 minutes.
While garlic and pepper are cooking chop the chard in bite-sized pieces.
Add chard and continue cooking several minutes until tender.
Nutrition information: This recipe makes 4 servings. Each serving contains approximately 50 calories and 3.5 grams fat.
Festive Fruit Salad
Adding fruit as a salad or a dessert is another option. Here is a festive fruit salad recipe that is as beautiful as it is tasty.
½ cup fat free vanilla yogurt
1 tablespoon powdered sugar
1 tablespoon lime juice
4 pineapple rings
2 cups mango chunks
1 cup mandarin orange segments
2 kiwis, peeled and sliced
Combine yogurt, sugar and lime juice in a small bowl and stir to mix.
Spoon 2 tablespoons in the center of each of 4 salad plates. Spread the yogurt around the plate to create a base for placement of the fruit.
Place a pineapple slice in the center of each plate.
Arrange the mango, orange segments and kiwi slices attractively around the pineapple ring.
Chill until ready to serve.
Nutrition information: This recipe makes 4 servings. Each serving contains approximately 114 calories and a trace amount of fat.
Turkey in a Slow Cooker
3 to 4 pound skinned turkey breast, sliced in ½ to ¾ inch slices
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon dried parsley
2 medium onions, quartered
2 medium Fuji apples, quartered
2 cups fat free and reduced sodium chicken broth
Baste the turkey breast slices with olive oil and place in slow cooker.
Combine the salt, pepper, garlic powder and parsley and mix well.
Sprinkle over turkey slices.
Arrange the apple and onion quarters on top and around the turkey breast slices.
Pour chicken broth over and around the turkey breast.
Place lid on slow cooker and turn on high.
Cook 5 to 6 hours. Do not remove lid while cooking.
A food thermometer should be inserted into the thickest slice of turkey breast and register a minimum internal temperature of 165 degrees to destroy bacteria and prevent foodborne illness.
Nutrition information: A 3-ounce portion has approximately 120 calories and 2 grams fat.
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