Low Calorie Tasty Options for Thanksgivings
These meals are high-flavor but low-cal, so you’ll be satisfied — not stuffed — when you push back from the Thanksgiving table.
- How would you like to enjoy your favorite holiday dishes this Thanksgiving, with all the savory and sweet flavors intact, but with a lot less fat and fewer calories?
- After all, a traditional plate of turkey, gravy, cranberry relish, mashed potatoes, stuffing and green bean casserole, plus pumpkin pie for dessert, adds up to 1,211 calories — and almost 52 grams of fat. (With snacking and seconds, that total could be at least 3,000 calories.)
- Our healthful holiday dishes weighs in low in calories and fat and high in fiber.
Roast Turkey Breast With Lemon, Fresh Herbs and Rich Brown Pan Sauce
Instead of buying three different packets of fresh herbs, look for a package that’s labeled “poultry blend” — usually a mix of fresh thyme, rosemary and sage, which are the very herbs called for in this recipe. Or growing your own fresh herbs is pretty easy and healthy. Freshly picked herbs are the most healthy spices that can really enhance your foods flavory with no additional calories added.
- 2 Tbs. kosher salt (not table salt)
- 2 Tbs. each: minced fresh rosemary, thyme and sage
- 1 Tb. ground black pepper
- 1 Tb. finely grated lemon zest
- 1 large bone-in turkey breast, 7 to 8 pounds, rinsed and patted dry
- 1 each, cut into large chunks: small onion, carrot and celery stalk
- 1 Tb. olive oil
- 1/2 cup dry vermouth or white wine
- 2 cups reduced-sodium chicken broth
- 1 Tb. cornstarch dissolved in 1 Tb. water
Mix salt, fresh herbs, pepper and lemon zest in a small bowl. Rub mixture in turkey cavity and under skin, using fingers to gently loosen the skin from the meat. Refrigerate uncovered overnight. Two hours before roasting, return turkey to room temperature.
Adjust oven rack to lower-middle position and heat oven to 400 degrees. Place onion, carrot and celery pieces on a heavy-duty cookie sheet with a rim; arrange turkey breast over vegetables. Brush turkey breast with oil; roast until golden brown and meat thermometer inserted in thickest section of roast registers 160 degrees, about 60 to 70 minutes.
Remove turkey from oven; transfer to a platter and let rest for 20 to 30 minutes. Meanwhile, pour vermouth onto the cookie sheet; scrape with a wooden or metal spatula to loosen as many brown bits as possible. Pour contents of cookie sheet into a medium saucepan and simmer to blend and intensify flavors, 5 to 7 minutes. Strain out vegetables and skim off as much fat as possible; return drippings to saucepan and stir in chicken broth. When ready to serve, bring sauce to a simmer and whisk in cornstarch mixture. Continue to simmer until sauce thickens slightly.
Carve each side of the turkey breast from bone; cut crosswise into thin slices. Pass sauce separately.
SERVES 8, WITH LEFTOVERS
PER 4-OUNCE SERVING WITH 1/4 CUP SAUCE: 181 calories, 35g protein, 1g carbohydrates, 2g fat (0.6g saturated), 98mg cholesterol, 0g fiber, 663mg sodium
