Lower Fat Holiday Side Dish Recipes

Looking for some lower fat side dishes for the holidays? Look no further!

Low Fat Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:

Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Credit: http://lowfatcooking.about.com/od/sidedishes/r/Healthy-Green-Bean-Casserole.htm

Garlic Mashed Potatoes

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients:

• 2 pounds Yukon Gold potatoes, peeled and cut into pieces
• 6 garlic cloves, peeled
• 1/3 cup fat-free milk, warmed
• 1/3 cup fat -free sour cream
• 1/2 tsp black pepper
• Chives, freshly chopped

Preparation:

Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.

Serves 6.

Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g

Credit: http://lowfatcooking.about.com/od/holidayrecipes/r/garlicmash1104.htm

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Top 10 tricks to Slim Down Your Thanksgiving Feast

Thanksgiving is a time to reflect and give thanks for our family, friends and blessings in our lives. But of course.. it’s also about the food! What’s a Thanksgiving without the feast? But, if you are trying to watch your waistline this holiday season, be aware that a typical Thanksgiving feast could add up to more than 3,000-4,000 high fat calories according to Kelly Devine Rickert, Registered Dietitian for St. James Hospitals and Media Spokesperson for the Illinois Dietetic Association. Does this mean that you need to skip the stuffing or grandmas pumpkin pie? “Of course not”, states Devine Rickert. “Holidays are meant to be enjoyed but no need to consume 2 days’ worth of calories and fat into 1 meal! Moderation is key.”

Devine Rickert gives these 10 tricks on how to whittle down those calories without skimping on taste this Thanksgiving season.

Turkey time

-          Turkey is naturally low in fat (think the white breast meat) but try and skip the high fat skins.

-          Baste your turkey with white wine or low sodium broth instead of butter to save on fat calories.

Stuffing

-          Swap low-sodium chicken broth for most of the butter in your stuffing. Saves at least 50 calories per serving and cuts the fat in half.

-          Add more vegetables to your stuffing! Onions, carrots, mushrooms and celery are all tasty additions

Casseroles

-          Use low-sodium or reduced-fat varieties of cream of mushroom (or cream of celery) soup. Per can of condensed soup, you'll save 120 calories and 16 grams of fat by going with reduced-fat version.

Potatoes

-          Switch out the high fat whole milk for skim or 2% milk and replace the butter with a heart healthier substitute such as Smart Balance or Brummel and Brown.

-          If making candied sweet potatoes, cut the sugar in half or use a low calorie sweetener instead.

Breads

-          Instead of high fat croissants or biscuits, aim for mini whole grain rolls from your local bakery to increase your fiber intake.

Gravy

-          What’s Thanksgiving dinner without gravy? Significantly cut calories by skimming the fat from your pan juices before making the gravy.

Pie

-          Skip the top crust if you can and aim for fruit based pies such as apple or pumpkin. A typical slice of pie can pack in as many as 400 calories so portion size and moderation is key!

Stuffing with cranberries

Serves 6

Ingredients

1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple

Directions

Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.

In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.

In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.

Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately

Nutrition:

120 calories, 2 g fat, 5 g fiber.

Credit: Mayo Clinic Staff (http://www.mayoclinic.com/health/healthy-recipes)

Trick or Treating

Halloween Tricks and Treats

From ghosts and witches to SpongeBob Squarepants, it’s hard to tell who will be knocking on your door this Halloween.  While all foods can fit into a healthy diet, overconsuming sugary candies and desserts can lead to unwanted weight gain.  Instead of overloading visitors with sugar-laden snacks, try offering more wholesome treats this year.  Kelly Devine Rickert, Registered Dietitian at St. James Hospital and Spokesperson for the Illinois Dietetic Association, offers these tips for a healthy Halloween. 

On the Table

Featuring fall produce like winter squash (pumpkin, acorn squash, etc.) is a healthy way to save money while offering maximum flavor.  According to the USDA’s www.choosemyplate.gov, including squash as part of a regular diet may reduce your risk of developing certain chronic diseases, including cancer, heart disease, obesity and type-2 diabetes.  “Since it is rich in potassium, squash may also lower high blood pressure, reduce your risk of developing kidney stones and prevent bone loss” Devine Rickert says.  She adds that squash is also naturally low in calories which can to help you achieve and/or maintain a healthy body weight.

Winter squash can be added to your menu in a variety of ways. 

·         Incorporate pumpkin by adding it to your favorite baked good recipes instead of oil.  Fresh pumpkin pureed with water or canned pumpkin (not pumpkin pie filling) can be used in a 1:1 ratio instead of oil.  For example, if the recipe calls for ½ cup oil, use ½ cup pumpkin instead. 

·         Fold canned pumpkin with fat free whipped topping and enjoy alone as a creamy dessert or paired with angel food cake. 

·         Swap pasta noodles for spaghetti squash.  Simply cut a whole spaghetti squash in quarters, pour ¼ cup water in a microwave-safe dish, place squash cut-side down in dish, and microwave for 7-10 minutes or until soft.  Simply remove the “noodles” with a fork and enjoy!  (Source:  Hungry Girl at http://www.hungry-girl.com/newsletters/raw/666)

At the Door

Treats come in all shapes and sizes.  Devine-Rickert suggests consumers think outside the candy isle and choose healthier alternatives to sugar-packed candies.  According to Devine Rickert, “fruit and nut bars, cheese and cracker packs, and peanut butter crackers are great choices because they offer a balance of carbohydrate, fiber and protein without sugar overload”.  Cereal bars can also be used in place of candy, but avoid those dipped in a candy coating as these may pack as many calories as a candy bar!  Or skip the sweets all together and offer bags of fat-free microwave popcorn. 

Alternatives to Food

Small toys or other items can be handed out in place of candy on Halloween.  Young children will like them just as much as candy, possibly more since toys will last long after the candy has been eaten.  Consider plastic spider rings, temporary tattoos, beaded necklaces, bracelets, bouncy balls, or even character band aids.  Mini coloring books or activity pads from discount stores also make great treats for school aged children. 

Festive Pumpkin Trifle

1 angel food cake, prepared

2 cans (15 oz each) solid pack pumpkin (not pumpkin pie mix)

1 container Cool Whip Free

¾ tsp pumpkin pie spice

1 package sugar free/fat free vanilla instant pudding

¼ cup walnuts

Cut prepared angel food cake into 1 inch cubes.  Set aside.  In a medium mixing bowl, prepare the pudding mix according to package directions.  Stir in ½ cup of solid pack pumpkin & the pumpkin pie spice.  Gently fold in the whipped topping.

To assemble the trifle:

In a trifle or large clear bowl, layer 1/3 of the cake on the bottom.  Top with 1/3 of the filling mixture

Sprinkle lightly with walnuts.  Add another layer of cake, filling and walnuts, and continue to repeat until all ingredients added (suggest last layer be the cream filling).  Garnish with walnuts.  Serves 18.

Nutrition Facts:  97 calories, 1g fat, 20g carbohydrate, 2g fiber, 3g sugar, 2g protein, 83g sodium.

Kelly Devine Rickert MS RD CSSD LDN
708-679-2717
Outpatient Dietitian, St. James Hospital