Recipes: Healthy Thanksgiving Dishes

Eating healthy during the holidays is no easy feat. Thankfully, bistroMD has come to the rescue with three nutrition-packed, healthful recipes to whip up for your Turkey Day feast.
turkey and cranberry chutney
Roasted Turkey Breast with Cranberry Chutney
Nutrition Per Serving (serving includes: 5 oz Turkey Breast + ¼ cup Cranberry Chutney + ½ cup Butternut Squash and Wild Rice Blend + ¾ cup Broccoli):
• Calories: 300
• Protein: 29 grams
• Net Carbohydrate: 27 grams
• Roasted Turkey Breast:
o 5-6 lb Turkey Breast, bone-in, skinless
o 2 tablespoons Olive Oil
o 4 Garlic Cloves, minced
o 1 tablespoon Sage, fresh, chopped
o 1 teaspoon Thyme, fresh, chopped
o 1 tablespoon Rosemary, fresh, chopped
o 1 teaspoon Dry Mustard
o 1 teaspoon Sea Salt
o ½ teaspoon Black Pepper
• Cranberry Chutney:
o 1 lb Cranberries, fresh
o ½ cup Raspberries, frozen
o ¼ cup Water
o ½ cup Celery, finely chopped
o Juice and Zest of 1 Orange
o 1 tablespoon Honey
o ¼ teaspoon Cinnamon
• Roasted Butternut Squash and Wild Rice Blend:
o 1 cup Wild Rice Blend (we like Lundberg Wild Blend)
o 1 Butternut Squash, cubed
o 1 Fennel Bulb, sliced
o 1 tablespoon Olive Oil
o ¼ teaspoon Sea Salt
o ¼ teaspoon Black Pepper
• Roasted Turkey Breast:
o Pre-heat oven to 325 °F
o In a small bowl combine the olive oil, garlic, herbs, sea salt and black pepper to make a paste. Then rub the mixture into the turkey breast, coating all sides.
o Transfer to a roasting pan and roast for about 1 ½ hours to 1 ¾ hours, until an instant read thermometer registered 165 °F when inserted into the thickest part of the breast.
o Remove from oven, cover with foil and allow to rest for 15 minutes before slicing.
• Cranberry Chutney:
o Heat a medium saucepan over medium-high heat. Add water, orange juice, orange zest, honey and cinnamon and bring to a boil.
o Reduce heat to medium-low and add cranberries. Continue to cook until they become soft and burst, about 15-20 minutes, stirring occasionally.
o Add raspberries and celery, cook an additional 10 minutes, until raspberries begin to burst.
o Reduce heat to low and cover until ready to serve.
• Roasted Butternut Squash and Wild Rice Blend:
o Pre-heat oven to 425 °F.
o Cook rice according to package directions.
o Spread butternut squash and fennel evenly, in a single layer on a baking sheet. Drizzle olive oil, sea salt and black pepper over the squash mixture and toss with your hands to coat.
o Roast for 20-30 minutes, until squash is turning golden around the edges. Stir squash mixture halfway through cooking.
o Once rice is complete, fluff with a fork and transfer to a serving bowl. Combine butternut squash and fennel with the rice, toss and serve
pumpkin-tart (2)
Gluten-Free Pumpkin Pie Tartlets
Nutrition Per Tartlet (Serves: approximately 15 tartlets):
• Calories: 150
• NET Carbohydrate: 12 grams
• Protein: 4 grams
• Pie Crust:
o 1.5 cups Almond Flour
o 1 Egg
o 2 tablespoons Butter, unsalted
• Pie Filling:
o 1 can (15 oz) Pumpkin Puree
o ½ can Coconut Milk, unsweetened
o ½ cup Honey
o 2 Eggs
o 1 teaspoon Vanilla Extract
o 1 teaspoon Cinnamon
o ½ teaspoon Ginger, ground
o ¼ teaspoon Cloves, ground
o ½ teaspoon Sea Salt
• Pie Crust:
o Preheat oven to 350 °F.
o Add all ingredients to a food processor or blender until a smooth dough forms.
o Spritz muffin pan with non-stick olive oil spray or use muffin liners.
o Press approximately 1 tablespoon of dough into each cup and press to evenly fill the bottom.
• Pie Filling:
o Add all ingredients to a medium sized bowl and mix using a hand mixer until smooth. Or add all ingredients to a blender or food processor and blend until smooth.
o Divide filling amongst muffin cups.
o Bake approximately 10-15 minutes or until center is set.
o Allow to cool at least 10 minutes before removing from pan.
Quinoa and Pumpkin Seed Stuffed Acorn Squash
Nutritional Information: (for each serving, serves 8):
• Calories: 219
• Protein: 5g
• Carbohydrates: 44g
• 4 medium acorn squash, halved lengthwise with the seeds removed
• 3 cups of water
• 2 cups quinoa
• 2 teaspoons olive oil
• 1 ½ cups diced onion
• 1/2 cup diced carrots
• 1/2 cup diced celery
• 1 tablespoon minced cardamom
• 1/8 tablespoon of turmeric
• 1/2 cup dried cranberries
• 1/3 cup diced apples
• 1/4 cup dried currants
• 1/3 cup toasted pumpkin seeds
• 1/2 teaspoon freshly grated nutmeg
• 1 cinnamon stick
• 1/2 teaspoon of sea salt
• Freshly ground black pepper
• Preheat oven to 350 degrees F. Adjust rack to the middle shelf.
• Simmer the quinoa in 3 cups of water to make fluffy, this should take 15 to 20 minutes.
• While the quinoa cooks, add the onions and 1/2 teaspoon of salt and cook until softened, stirring frequently, about 3 to 4 minutes. Stir in the carrots, celery, cardamom and turmeric.
• Using fresh apples, cut into small dices and soak with lemon juice.
• Cover the pan and simmer the vegetables for 5 minutes until they are tender.
• In a big bowl, toss together the quinoa and vegetables. Stir in the dried fruit, diced apples, pumpkin seeds, nutmeg and season with salt and pepper.
• Brush the skin of the squash lightly with olive oil. Place the squash, cut side down, in a baking pan.
• Pour 1/2-inch of boiling water into the pan and bake for 20 minutes to soften the squash. Move the squash to a plate and set aside until cool enough to handle.
• Stuff the squash halves with the quinoa mix, return them, stuffing-up to the pan, and bake until the flesh can be easily pierced with the tip of a paring knife. This should take 30 minutes or less.

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