Healthy Thanksgiving Recipes – From Melissa!

We all know we’re going to overeat on Thanksgiving. It’s inevitable. I love me some mashed potatoes with butter and sour cream & I make a mean Pecan Pie. But that doesn’t mean everything has to be unhealthy. Below are some great recipes from our friend and Registered Dietician, Melissa Mathes.

Enjoy!

Pumpkin Soup

• 4 cups low-sodium vegetable broth, divided
• 4 cups pumpkin purée (canned or fresh) (butternut squash may be substituted)
• 1 cup finely chopped onion
• 1 clove garlic

Directions

1. In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
2. Purée mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
3. Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Per serving(6 servings): 71 calories, 1 g total fat (<1 g saturated fat), 16 g carbohydrate, 3 g protein, 0 g dietary fiber, 284 mg sodium

Roasted Root Vegetable Salad

• 1 small sweet potato, about 8-oz, cut into 3/4-inch cubes
• 1 medium potato, cut into 3/4-inch cubes (peeled parsnip may be substituted) 1 medium carrot, peeled, cut into 3/4-inch slices
• 1 small red onion, cut into 1/2-inch wedges
• 2 medium celery stalks, 3/4-inch slices
• 1 medium beet, peeled, cut into 3/4-inch cubes
• 1.5 Tbsp. extra virgin olive oil, divided
• Sea salt and freshly ground pepper to taste
• 1 tsp. balsamic vinegar
• 2 tsp. fresh lemon juice
• 1/2 tsp. Dijon mustard
• 1 Tbsp. fresh parsley, chopped
• 1 tsp. cilantro, chopped
• 2 Tbsp. walnuts, finely chopped
• 1 oz. crumbled feta cheese

1. Preheat oven to 425 degrees.
2. In large bowl toss potatoes, carrot, onion, celery and beet with 1/2 tablespoon oil, coating well.
3. Arrange vegetables in a roasting pan. Season with salt and pepper.
4. Roast, stirring several times, until tender and beginning to brown, about 50 minutes.
5. In mixing bowl, whisk vinegar, lemon juice and Dijon with remaining oil and stir in parsley, cilantro and walnuts. Drizzle dressing over vegetables and gently toss.
6. Top with crumbled feta. Serve warm or at room temperature.Makes 4 servings. Per 3/4 cup serving: 156 calories, 9 g total fat (2 g saturated fat), 17 g carbohydrate, 3 protein, 3 g dietary fiber, 134 mg sodium.

Roasted Turkey Breast Porchetta-Style

• 1 tsp. coriander seed
• 1 tsp. fennel seed
• 1 Tbsp. finely chopped fresh rosemary
• 1 Tbsp. coarsely chopped fresh sage
• 2 garlic cloves, chopped
• 1 tsp. kosher salt
• 1/8 tsp. freshly ground pepper
• 3 Tbsp. extra virgin olive oil
• 1 (5-7 lb.) whole turkey breast, bone-in
• 4 cups low-sodium chicken broth*

1. Combine coriander and fennel seeds in small, dry skillet and toast over medium-high heat until seeds are golden and fragrant, 3 to 4 minutes, shaking and moving pan in circular motion occasionally at first, then constantly. Transfer seeds to plate to cool.
2. Make seasoning mixture in food processor by pulsing toasted coriander and fennel seeds with herbs and garlic until finely chopped. Add salt and pepper and whirl until all ingredients are very finely chopped, 30 seconds. With motor running, drizzle in oil. Set seasoning mixture aside for 15 minutes.
3. While seasoning sits, use your fingers to gently separate skin from turkey breast meat, taking care not to tear skin. Using your hand, rub one third of seasoning mixture under skin on each side of breast and coat inside of breast with remaining mixture. Rub your oily hands over skin, coating it lightly. Seal breast in plastic wrap and set on a plate. Marinate breast in refrigerator for 4 hours.
4. Preheat oven to 350 degrees F. Place rack in large roasting pan. While oven heats, unwrap turkey and let sit on counter.
5. Pour chicken broth into roasting pan. Set turkey breast on rack. Roast turkey, turning pan in oven every 20 minutes to help it brown evenly. Breast is done when instant read thermometer inserted into thickest point reads 165 degrees F., about 2 hours for a 6 pound breast (allowing 20 minutes per pound). Skin can be dark without meat being dry, but tent foil over breast if skin is getting too dark. Because of brining effect of seasoning paste, skin near bone may look pale pink.

Let breast rest for 20 minutes before carving. Strain juices to serve on the side.

* May use 4 cup combination of low-sodium chicken broth and water.

Makes 8 servings (6 lbs.).

Per serving: 183 calories, 8 g total fat (1.5 g saturated fat), 2 g carbohydrate, 24 g protein,<1 g dietary fiber, 316 mg sodium.