Make a Healthful Holiday Plate

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Balanced Thanksgiving PlateTurkey with Mashed Potatoes, Cranberry Green Beans, and Stuffing

This Thanksgiving, make 2 veggies, 1 stuffing, and 1 turkey breast. All this adds up to less work, fewer calories, and one great holiday plate...

Roast Turkey Breast

1 turkey breast (5 to 5 and 1/2 lbs)
1 medium white onion
2 stalks celery, cut in half
Vegetable cooking spray
1 and 1/2 tablespoons of each of the following: lemon pepper seasoning, onion powder, garlic powder, and poultry seasoning
1/2 teaspoon paprika
1 browning bag

Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry with a paper towel. Place the onion and celery into the breast cavity. Spray it all over with cooking spray. Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning, and paprika in a bowl, then sprinkle over the turkey breast. Place in a browning bag that has been prepared according to package directions, then put the bag in a shallow baking pan and put it into the oven to bake at 325° F for 1 hour, or until the meat thermometer registers 170° F. Transfer the breast to a serving platter and let it stand for 15 minutes before carving into thin slices.

Pecan Rice Stuffing

1 cup chopped onion
1 cup sliced mushrooms
1 cup brown rice, uncooked
1 teaspoon vegetable oil
2 cups chicken broth
1 small tart red apple, cored & chopped
3 Tbsp chopped pecans
1 teaspoon poultry seasoning

Preheat oven to 350° F. Heat a large Dutch oven over medium-high heat. Add the oil and sauté the onions and mushrooms until golden, about 3 minutes. Add the rest of the ingredients, bring to a boil, cover and bake in the oven until rice has absorbed the liquid, about 30 minutes. Remove from oven, allow to stand for about 5 minutes and then fluff with a fork.

Cranberry Green Beans

16 ounces frozen green beans
1/2 teaspoon vegetable oil
1/4 cup chopped fresh cranberries
2 tablespoons chopped walnuts
1 tablespoon honey

Place green beans in a medium casserole dish and microwave on high until heated through and tender, about 6 minutes. Meanwhile, heat a small nonstick skillet over medium-high heat and add the oil. Cook the cranberries and walnuts briefly until the cranberries are tender. Toss in the green beans and honey. Serve hot.

Mashed Potatoes

2 lbs baking potatoes, peeled
1/4 to 3/4 cup skim milk
1 Tbsp trans-free margarine
1/2 teaspoon garlic powder
Black pepper to taste

Cut potatoes into chunks and place in a large pot. Cover them with water, bring to a boil and cook until soft, about 20 minutes. Drain water and place pot back on the stove. Mash potatoes then add the rest of the ingredients. Reheat potatoes; serve hot.

Get the nutrition facts for this tasty holiday meal here.

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