Showing posts with label green beans. Show all posts
Showing posts with label green beans. Show all posts

Sunday, November 11, 2012

Fat Free Thanksgiving Menu

The countdown to Thanksgiving begins!  Since I know people are starting to figure out Thanksgiving dinner I'm going to give you my Thanksgiving menu.  I still need to run the calories on these since one of my goals is for Thanksgiving dinner to be under 500 calories.  I'm not 100% certain if I'll make it but I think I might be close. 


Main Dish (Meat)  
 Turkey Roulade stuffed with homemade stuffing
(Courtesy of Publix FamilyStyle Magazine)


Ingredients
Approx 2 cups stuffing
2 (1.5 lb) boneless turkey breasts

Directions
  1. Preheat oven to 325 degrees
  2. Butterfly turkey breast (follow the instructions from the top picture above)
  3. Remove the plastic wrap and spread half the stuffing on each of the turkey breasts.  Make sure to leave space on either side of the breast.
  4. Roll it up starting with the long end.  Make sure the skin is on top when you end
  5. Tie with kitchen twine every 2 inches
  6. Brush with melted butter, or olive oil and season with salt and pepper.
  7. Place on a shallow baking pan and cook for 45 - 55 minutes until the internal temperature is 165 degrees (use a meat thermometer for this)
  8. Take it out of the oven and cover loosely with tin foil and let it rest for 15 minutes.
  9. Remove twine before serving.
Main Dish (Vegetarian)
 

{My alteration:  I'm going to add sweet potatoes and acorn squash to it and use fat free feta instead of blue cheese}

Sides 
Mashed Potatoes
{Boil a few pounds of potatoes until soft, drain then return to pan.  Use a potato masher to mash, add fat free sour cream and skim milk to the potatoes and continue mashing until smooth and creamy} 
               
Mashed Sweet Potatoes
{Follow the same directions as the previous recipe except substitute sweet potatoes for the white potatoes}

Gravy
Ingredients
4 cups fat free vegetable broth
1/4 cup cornstarch

Directions
  1. Bring 3 1/2 cups of broth to a boil in a medium saucepan
  2. In a seperate bowl mix together remaining 1/2 cup of broth and cornstarch
  3. Add cornstarch mixture to saucepan and stir continuously until it comes back to a boil.
  4. Reduce to simmer and cook for 10 minutes.


I'm using this recipe for the bread for my stuffing also.  
I'm going to substitute cream cheese for the butter 

I'm not a fan of green bean casserole so, this is a perfect substitute for my table
            
Stuffing
This is my mom's recipe.  I've used it the past few years.  I love this stuffing.  I normally double (or triple) it because Kay could eat a whole pan of it by herself.  I've altered it slightly to be vegetarian.  You can substitute the veggie sausage for regular, the egg substitute for 2 eggs, and the vegetable broth for chicken or turkey broth.  I'm also using the same bread I'm making the rolls with for it.


Ingredients
Approx. 18 slices of bread, cubed
1 cup of onions, diced
2 cups of celery, sliced small
1/2 lb of (veggie) sausage [optional]
1 T poultry seasoning
1 T ground sage
1/2 cup egg substitute
1 cup veggie broth 

Directions
  1. Sautee onions and celery until soft (if you're using regular non-vegetarian sausage you want to cook it too at this point)
  2. Place all ingredients in a big bowl and mix together (use your hands, it works the best.  Don't be afraid to get messy!)
  3. Place in a baking pan and cover with tin foil. 
  4. Put into a 325 degree oven for 30 minutes
  5. Uncover and bake for another 15 minutes until golden brown.

Brussel Sprouts
Here's a great link on prepping brussel sprouts: VeganYumYum

Ingredients
Brussel Sprouts (however many you want to cook is up to you)
Garlic (to taste)
Pan Spray

Directions
  1. Trim and cut your sprouts
  2. Heat oven to 400 degrees
  3. Lay out a sheet of tin foil large enough to hold all the sprouts and spray with pan spray
  4. In a separate bowl toss the brussel sprouts with garlic
  5. Place sprouts in the middle of the foil and spray with more pan spray
  6. Fold tin foil around sprouts and fold closed so no steam can escape
  7. Place in oven and bake for 35-50 minutes until soft.

Dessert 

Pumpkin Cheesecake
{Alterations:  I'm not putting a crust on it.  I'm using fat free cream cheese and sour cream instead of full fat and I'm going to use egg substitute instead of actual eggs.}

Thursday, June 14, 2012

The food I live for

The dinner theme for the month (and possibly all summer) is quick and simple.  The challenge is that dinner should take no longer than 45 minutes to make but still be healthy.  Don't think that every meal is going to be salads and processed foods.  97% of all the meals will be made from scratch just like always.  

Tonite was hot dog nite.  I couldn't find the fat free vegetarian hot dogs in the Publix so I decided to experiment with the things I already had in the house.  I made myself a hot dog using mushrooms, onions, some bread to bind it and egg substitute.  I'm not going to give you the recipe because it still needs to be seriously tweaked.  

Don't think that since I made a mushroom dog that I don't enjoy hot dogs.  I love hot dogs.  They used to be one of my favorite foods.  Before I became a pescatarian I loved anything grilled.  Hot dogs were one of my favorites.  Mr. Amazing and I still joke that we really don't need a stove.  As long as we have a working grill we're okay.  Before I got sick one of my favorite foods was a nice big porterhouse.  Until I found out that my 16 oz porterhouse that I loved to occasionally indulge in had these numbers associated with it.

Doesn't that look yummy?

Calories707.6
  Total Fat32.5 g
     Saturated Fat11.6 g
     Polyunsaturated Fat1.4 g
     Monounsaturated Fat15.2 g
     Trans Fat0.0 g
  Cholesterol254.0 mg
  Sodium263.1 mg
  Potassium1,329.0 mg
  Total Carbohydrate0.0 g
     Dietary Fiber0.0 g
     Sugars0.0 g
  Protein96.5 g

Crazy right?  But now I'm happy with a big bucket of seafood.  I'd rather eat a pound of shrimp.  


 Calories480.5
  Total Fat7.8 g
     Saturated Fat1.5 g
     Polyunsaturated Fat3.0 g
     Monounsaturated Fat1.1 g
     Trans Fat0.0 g
  Cholesterol689.1 mg
  Sodium670.9 mg
  Potassium838.7 mg
  Total Carbohydrate4.1 g
     Dietary Fiber0.0 g
     Sugars0.0 g
  Protein92.1 g
You save 220 calories and almost 30 grams of fat!!  Plus there's a bunch of vitamins and minerals that you get from the shrimp.

What food can't you live without?