SHARECOMMENTMORE

Bryan Nader is a Sous Chef and Registered Dietitian Sheryl Lozicki is Director of Wellness for Mercy Health Saint Mary's Campus. Some of you may be surprised to learn that it's not the turkey that piles the calories onto your Thanksgiving plate, but rather all of those side dishes. Today's On the Menu includes several simple recipe swaps that will lighten up the calories, fat and sodium of your meal while adding flavor.

Green Bean Casserole
Yield 6 servings

Ingredients:

For the Topping
2 medium onions, thinly sliced
¼ cup all-purpose flour
2 Tbsp. panko breadcrumbs
Non-stick cooking spray

For the Casserole:
½ tsp. kosher salt
1lb fresh green beans, trimmed and blanched or 1lb frozen green beans
1 Tbsp. extra virgin olive oil
12 oz. mushrooms, cleaned and thinly sliced
2 cloves of garlic, minced
½ tsp. ground black pepper
¼ tsp. ground nutmeg
2 Tbsp. all-purpose flour
1 cup low sodium vegetable or chicken broth
2/3 cup non-fat plain Greek yogurt

Preparation:
1. Preheat oven to 425?F
2. In a large bowl, combine the flour, panko and onions. Toss to combine
3. Spray a large baking tray with the non-stick cooking spray and lay out onions in a single layer.
4. Bake in the oven for 20-30 minutes until golden brown. Toss the onions during the cooking process 2-3 times
5. Remove from oven and set aside.
6. Lower the oven temperature to 400?F
7. In a large non-stick skillet heat extra virgin olive oil, over medium heat. Add mushrooms and cook until golden brown about 10 minutes. Add in salt, pepper, garlic and nutmeg. Stir to combine.
8. Sprinkle in the flour and cook for 2 minutes, stirring constantly.
9. Slowly add the vegetable broth or chicken broth, whisk to combine. Remove pan from the heat and slowly stir in the Greek yogurt.
10. Add in the green beans and ¼ of the onions, stir to combine, place mixture into a 9"x 9" casserole pan. Top with remaining onions and bake for 15 minutes.

Nutrition Information per Serving: 80 calories, 2.5 gm. fat, 0.5 gm. saturated fat, 0 mg. cholesterol, 220 mg sodium, 10 gm. carbohydrate, 2 gm. fiber, 5 gm. protein, 2 Weight Watchers Points

French's Traditional Green Bean Casserole Recipe: 142 calories, 9 gm. fat, 4 gm. saturated fat, 3 mg. cholesterol, 439 mg sodium, 14 gm. carbohydrate, 3 gm. fiber, 3 gm. protein, 4 Weight Watchers Points

Garlic Mashed Potatoes
Yield 4-6 servings

Ingredients:
1 ¼ lbs. Yukon gold potatoes cut into ½ " dice
4 cloves of peeled garlic
½ cup low sodium vegetable or chicken broth, hot
1 Tbsp. extra virgin olive oil
¼ tsp. salt
½ tsp. ground black pepper

Preparation:
1. Place the potatoes and garlic into a steamer basket, over a large pot of boiling water, cover and steam until potatoes and fork tender. About 15 minutes
2. Carefully remove the steamer basket, empty out the water from the large pot and place potatoes and garlic into the pot. Add in the extra virgin olive oil, salt, pepper and broth.
3. Using a potato masher, mash potatoes until smooth.
4. Serve immediately

Nutrition Information per Serving: 93 calories, 2 gm. fat, 0.5 gm. saturated fat, 0 mg. cholesterol, 115 mg sodium, 18 gm. carbohydrate, 2 gm. fiber, 3 gm. protein, 3 Weight Watchers Points

Mash in 6 ounces plain, low fat Greek yogurt for a creamier potato and only adds 15 more calories per serving, yet doubles the protein content to 6 grams.
Outback Garlic Mashed Potatoes: 254 calories, 14 gm. fat, 6 gm. saturated fat, 8 mg. cholesterol, 964 mg sodium, 27 gm. carbohydrate, 5 gm. fiber, 6 gm. protein, 7 Weight Watchers Points

Sweet Potato Casserole
Yield 16 servings

Ingredients:
2 ½ lbs. sweet potatoes, peeled and cut into 1" cubes
¾ cup packed brown sugar
2 Tbsp. unsalted butter, softened
1 tsp. kosher salt
½ tsp. vanilla extract
½ cup chopped pecans, (optional)
2 cups miniature marshmallows

Preparation:
1. Preheat oven to 375?F
2. Place sweet potatoes into a large stockpot, cover with cold water, and place over medium-high heat. Bring to a boil, reduce heat and simmer for 15-20 minutes or until sweet potatoes are very tender.
3. Drain sweet potatoes well, and place into a large mixing bowl. Add in brown sugar, butter, salt and vanilla extract. Mash mixture until smooth.
4. Pour mixture out into a 9"x13" baking dish that has been coated with non-stick cooking spray.
5. Top with pecans and marshmallows. Place into the oven and bake for 20-25 minutes or until marshmallows are golden brown.

Nutrition Information per Serving: 160 calories, 4 gm. fat, 1 gm. saturated fat, 4 mg. cholesterol, 178 mg sodium, 32 gm. carbohydrate, 3 gm. fiber, 2 gm. protein, 4 Weight Watchers Points

Boston Market Sweet Potato Casserole: 450 calories, 13 gm. fat, 3.5 gm. saturated fat, 10 mg. cholesterol, 220 mg sodium, 83 gm. carbohydrate, 4 gm. fiber, 3 gm. protein, 12 Weight Watchers Points

Wheat Berry and Bulgur Stuffing
Yield 8 servings

Ingredients:
¾ cup wheat berries
¾ bulgur
1 Tbsp. extra virgin olive oil
3 Tbsp. fresh sage, chopped
3 Tbsp. fresh chopped, thyme
½ tsp. kosher salt
½ tsp. freshly ground black pepper
1 ½ cups leeks sliced
1 cup chopped celery
1 ½ cups peeled and chopped Granny Smith Apples
½ cup dried cranberries
1 ½ cups low sodium vegetable or chicken broth
¼ cup chopped fresh parsley

Preparation:
1. Place wheat berries in a medium saucepan and cover with 3" of water. Bring to a boil, reduce heat, cover and simmer for about 1 hour, drain and place into a large bowl.
2. In a second saucepan add bulgur and cover with 3" of water, bring to a boil and reduce heat, cover and simmer for 15 minutes, drain and add to wheat berries.
3. In a large sauté pan, add extra virgin olive oil, place over medium heat, and add in celery, leeks, salt, pepper, sage, and thyme. Cook mixture for about 5 minutes until celery and leeks are soft but not brown. Add in apples, and dried cranberries and cook for 3-4 minutes. Stir in 1 cup of both and simmer for 4 minutes. Place mixture into bowl with wheat berries, add remaining broth if mixture is too thick. Stir in parsley and serve.

Nutrition Information per Serving: 135 calories, 2 gm. fat, 0.5 gm. saturated fat, 0 mg. cholesterol, 200 mg sodium, 26 gm. carbohydrate, 5 gm. fiber, 3 gm. protein, 3 Weight Watchers Points

The nutrition comparison for this recipe doesn't exist and it's a great example of why we all enjoy the traditional Thanksgiving dinner so much, it's scratch cooking at it's best. The smell, presentation and flavor can't be mass-produced and frozen or duplicated at a drive in window. Eat slowly, savor the meal and above all, give thanks!

SHARECOMMENTMORE