Wednesday, November 21, 2012

Lighten Up Thanksgiving Favorites

Did you know that the average calorie intake on Thanksgiving for Americans is about 4,500 calories!  That's two to three times what should be consumed in a day.  This Thanksgiving, a few small recipe tweaks can help save you and your family from extreme overload.  
  • If a recipe calls for cheese, use 2% or part skim cheese, and use half the amount called for in the recipe.  Your recipe won't suffer, but you will save about 100 calories per serving. 
  • Same thing goes for sugar, you can use half the amount called for in recipes.  
  • Use fresh or frozen vegetables instead of canned.  
  • Use low fat or fat free dairy products such as skim milk, low fat sour cream and cream cheese.
Look at the difference in calories, fat, and sodium in this lightened up version of crowd pleasing traditional green bean casserole.  

Traditional Green Bean Casserole
1 can Cream of Mushroom Soup
1/2 cup whole milk
1 tsp soy sauce
2 cans green beans
1 cup shredded cheddar cheese
1 can French fried onions
black pepper to taste
Mix first 6 ingredients together in a large bowl. Transfer to glass baking dish and top with onions. Bake at 350 degrees for 30 minutes until hot and bubbly.
Makes 6 servings. Serving size 1/2 cup.
Nutrition Facts: 331 calories

23 grams of fat 1200 mg sodium 22 grams carb

Better Green Bean Casserole
1 can low sodium, low fat cream of mushroom soup (such as Campbell’s Healthy Request)
1/2 cup skim milk
4 cups fresh or frozen steamed green beans
1/2 cup 2% shredded cheddar cheese
1 Tbsp Creole seasoning
Black pepper to taste
1/2 cup coarse bread crumbs
Mix first 6 ingredients together in a large bowl. Transfer to glass baking dish and top with onions. Bake at 350 degrees for 30 minutes until hot and bubbly.
Makes 6 servings. Serving size 1/2 cup.
Nutrition Facts: 131 calories

3.5 grams of fat 258 mg sodium 15 grams carb 

By making just a few small changes, you save 100 calories, 20 grams of fat, almost 1,000 mg of sodium, and 7 grams of carbohydrate.  
If you make these changes to a few recipes, you can save yourself a significant number of calories over the course of the day.  

Have a Happy, Healthy Thanksgiving!

No comments:

Post a Comment