Skinnier Holiday Menu From Dietitian

The following menu was created by dietician Toni Kuehneman with Alegent Health Immanuel Medical Center’s Heart and Vascular Institute:

Turkey: is a low-fat food and a good choice. To keep the turkey moist, the food industry has added sodium broth. Sodium retains moisture so it makes it less likely that the turkey will be dry even if the cook should overcook it. Because of the added sodium, I recommend that people purchase the lower-sodium turkeys, usually in the range of 90 to 180 milligrams per serving. Butterball brand of turkey is usually in the 300 mg range.

Ham: is a lean cut of pork, but the processing of the pork adds too much salt via sodium nitrite and other sodium additives. A 3.5-ounce portion of ham is in the range of 800 to 1200 milligrams. In addition, the 2007 guidelines from the American Institute of Cancer Research recommends avoiding processed cured meats like ham and hot dogs because of the correlation between stomach cancer and sodium nitrite intake. Consider these concerns when choosing your meal.

Cornbread:

• 1/2 C cornmeal
• 1/2 C all-purpose flour
• 2 t baking powder
• 1 egg, beaten
• 1/2 C skim milk
• 1 T oil (corn, canola etc.)

Directions:
Combine cornmeal, flour, and baking powder. In a small bowl, beat egg. Add milk and oil. Stir to mix. Pour liquid mixture into cornmeal mixture. Stir till just moistened.

Spray an 8" square pan with vegetable cooking spray. Add batter. Bake at 400 degrees for 15 to 20 minutes.

Makes 7 servings
Serving size: 1
Calories per serving: 97
Carbohydrate: 14 grams
Fat: 3 grams
Sodium: 158 milligrams

Cornbread Stuffing:

• 3/4 C celery, chopped
• 3/4 C onion, chopped
• 1 can (14.5 oz.) Health Valley nonfat chicken broth
• 4 C cornbread, crumbled (See attached recipe)
• 4 C French bread, crumbled
• 1 t ground sage
• 1/4 t black pepper
• 1 C hot water (more or less as needed)

Directions:
Boil 1 cup of water. Keep hot. In a skillet, pour half the can of chicken broth. Add celery and onion. Bring to a boil. Reduce heat and simmer until celery and onion are softened. Meanwhile crumble cornbread and French bread. Place in a large mixing bowl. Add sage and black pepper. Stir to mix ingredients. Add onion, celery, broth, and remaining broth in can to bread mixture. Stir. Add hot water a little at a time until bread mixture is very moist. Place mixture in crockpot and simmer on medium heat for 1 hour.

Makes 8 servings
Serving size: 1/2 cup
Calories per serving: 17
Carbohydrate: 26 grams
Fat: 4 grams
Sodium: 211 milligrams

Green Bean Casserole

• 1 can Health Valley chicken broth
• 1 C skim milk
• 1/4 C cornstarch
• 1/4 t pepper
• 1/2 C celery, chopped
• 1/2 C onion, chopped
• 1/2 C Swiss cheese, shredded
• 2 packages (9 oz. each) frozen French-style green beans
• 2 C onion and garlic flavored croutons, crumbled (makes 1 C crumbled)

Directions:
Thaw and drain green beans. Place croutons into plastic bag. Use a rolling pin to crumble croutons into smaller pieces. Combine broth, pepper, and milk in large saucepan. Add in cornstarch. Whisk over high heat until sauce boils and thickens. Add in celery and onion. Stir constantly for 5 minutes while vegetables soften. Add thawed and drained green beans. Stir and remove from heat. Pour vegetable mixture into 7" X 11" casserole dish. Top with shredded cheese. Top with crumbled croutons. Bake at 350 degrees for 30 minutes.

Makes 10 servings
Serving size: 1/2 C
Calories: 90
Fat: 2 grams
Sodium: 108 milligrams

Cheesy Potatoes

• 1 lb. (about 4-1/2 C) hash brown potatoes, thawed
• 1 can (10-3/4 oz.) Campbell's Healthy Request Cream of Chicken soup (do not add water)
• 1/2C fat-free milk
• 1/2 C light sour cream
• 1 1/2 C reduced-fat cheddar cheese

Directions:
In a large bowl, combine all ingredients and mix well. Spray a 7-inch by 11-inch casserole dish with vegetable cooking spray. Spread potato mixture in casserole dish. Bake uncovered at 350 degrees for 35 to 45 minutes or until bubbly around the edges and cheese is melted.

Makes 9 servings
Serving size: 1/2 C
Calories per serving: 122
Carbohydrate: 12 grams
Fat: 5 grams
Sodium: 287 milligrams

Garlic Mashed Potatoes

• 5 medium red potatoes
• 1/4 C lite sour cream
• 1/4 C fat-free or 1 percent milk
• 2 t minced fresh garlic
• 2 T margarine (type in tub container)
• pepper to taste

Directions:
Cut potatoes into quarters; leave skins on. Place in a saucepan with enough water to cover; bring to a boil. Cook until potatoes are easily pierced with a knife. Drain potatoes. Mash until smooth, adding sour cream, milk, garlic, margarine and pepper.

Makes 6 servings
Serving size: 1/2 C
Calories: 184
Fat: 3.4 grams
Carbohydrate: 18 grams
Sodium: 169 milligrams

Pumpkin Pie

• 1 (13 oz.) can evaporated skim milk
• 1/2 t cloves
• 2 t cinnamon
• 1 (15 oz.) can pumpkin
• 4 eggs *
• 2/3 C flour
• 3/4 C sugar
• 1/2 t ginger

Directions:
Preheat oven to 375 degrees. Combine ingredients in large bowl. Beat at high speed for 5 minutes. Spray 10 inch pie plate with vegetable cooking spray. Pour mixture into pie plate. Bake for 45 to 50 minutes or until toothpick inserted into center of pie comes our clean.

Makes 10 servings
Serving size: 1 slice
Calories per serving: 187
Fat: 2 grams
Sodium: 76

* 1 cup egg substitute can be used instead of eggs. Change will result in: Calories 168, trace fat, sodium increases to 84 mg.

Five-Cup Salad

• 1 can (11 oz.) mandarin oranges, rinsed and drained
• 1 can (15 oz.) pineapple chunks, packed in its own juice, drained
• 2 T shredded coconut (optional)
• 1/2 C miniature marshmallows
• 3/4 C plain fat-free yogurt
• sugar substitute to equal 4 t sugar
• 1 t coconut extract

Directions:
In medium bowl, combine orange sections, pineapple chunks, coconut and marshmallows. In small bowl, combine yogurt, sugar substitute and coconut extract. Add to orange mixture. Mix gently to combine. Cover and chill at least 2 hours.

Makes 4 servings
Serving size: 2/3 C
Calories: 176
Carbohydrate: 35 grams
Fat: 2 grams
Sodium: 42 milligrams