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Table of ContentsHalloween 1

FallSoupstoWarmtheSoul 8

ThanksgivingMainDish 16

ThanksgivingSides 25

ThanksgivingDesserts 32

TurkeyLeftovers 39

FootballSeasonSnacks 46


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Easy Caramel PopcornIngredients:

10 cups popped low-fat microwave popcorn

6 caramel candies, cut into small pieces

2 Tbsp dark or light corn syrup

1/2 Tbsp water

Directions:

1. Preheat the oven to 350F. Spray a large jelly roll pan or rimmed cookie sheet

with nonstick spray coating and set aside. Place the popcorn in a large ceramic

or glass bowl; set aside.

2. In a 1-cup measure or similar microwave-safe bowl, combine the caramels,

syrup, and water. Cover with wax paper and microwave on high power for 40

seconds. Stir. Microwave for an additional 30 seconds until the caramels are

completely melted.

3. Being very careful to keep f ingers away from the hot syrup, slowly pour the

caramel mixture over the popcorn, stirring with a large wooden spoon to coat

evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn

for 4 to 6 minutes, until the syrup hardens slightly.

4. Cool before serving, or store tightly covered at room temperature. Leftover popcorn will keep for 4 to 5 days .

Spooky Eyeball Tacos

Ingredients:

1 lb. ground beef

1 pkg. (1-1/4 oz.) taco seasoning mix

12 taco shells

Thick n chunky salsa or taco sauce

Sour cream

Sliced pitted ripe olives or chopped red or green pepper

Directions:

1. Mix ground beef and seasoning mix. Shape into 36 (1-inch) balls; plac

15x10x1-inch baking pan.

2. Bake at 350F for 15 to 20 minutes or until cooked through. Fill each

taco shell with 1 meatball, salsa and other desired ingredients. Top with 2

meatballs dipped in sour cream.

3. Garnish with olives or bell peppers to make eyeballs.

Nutrition Facts

Servigs 1

Clories 5

Totl Ft 1

Crbohydrtes 11

Cholesterol 1 m

Sodium 59 m

Fiber 1

Protei 1

Sugrs 6

Nutrition Facts

Servigs 12

Clories 167

Crbohydrtes 10g

Ft 11g

Protei 8g

Hallowee



Dinner in a PumpkinIngredients:

1 small to medium pumpkin

1 to 2 tablespoon canola or olive oil

1 medium onion, finely chopped (about 1 cup)

1 cup finely chopped button mushrooms (may include stems)

1 1/2 to 2 pounds lean ground beef

Salt

Freshly ground black pepper

2 tablespoons low-sodium soy sauce

2 tablespoons light or dark brown sugar

1 10 3/4-ounce can low-fat cream of mushroom soup (may substitute cream

of chicken soup)

1 8-ounce can water chestnut slices, drained and diced

1 1/2 cups cooked wild rice

Directions:

1. Preheat the oven to 350 degrees. Have ready a sturdy rimmed baking sheet.

2. Cut off the top of the pumpkin, to be used later as a lid, and set aside.

Discard the pumpkin pulp and seeds, making a clean, hollow space inside.

Place the pumpkin on the baking sheet and bake for 40 minutes. Set aside.

3. Meanwhile, heat the oil in a large skillet over medium heat until the oil shimmers. Add the onion and cook, stirring, for a f

minutes, then add the mushrooms and cook for a few minutes. Add the meat and season with salt and pepper to taste. Cook

for several minutes, stirring to break up any clumps of beef, until no pink remains. Add the soy sauce, brown sugar and soup

stirring to combine. Cook for about 10 minutes, stirring occasionally, then add the water chestnuts and cooked rice. Transfermixture to the pumpkin; cover the top with aluminum foil and bake for about 30 minutes or until the mixture inside has heate

through and the pumpkin flesh is tender when pierced with a fork. Transfer to a serving platter; decorate the outside of the

pumpkin with a jack-o-lantern face and serve warm.

Nutrition Facts

Servigs

Clories 45

Totl Ft 25

Sturted Ft 9

Cholesterol 101m

Sodium 710m

Totl Crbohydrtes 25

Dietry Fiber 2

Sugr n/

Protei 31

Hallowee



Coffin Canaps with Red Pepper, Goat Cheese,and Black-Olive SpreadIngredients:

8 slices of thin-sliced dense German-style rye or pumpernickel bread

3 ounces fresh milk goat cheese

1/4 cup black olive or tapenade spread

1 15-ounce jar roasted red peppers

Directions:

1. You will need a coffin cookie cutter. To make shape without cookie cutters,

cut sandwich is half crosswise and cut each half into 3 pieces with cut at a

slight angle. Cut corners from top of each piece to create a coffin shape.

2. Spread half of bread slices with goat cheese and half with black olive or

tapenade spread.

3. Drain roasted red peppers and pat dry. Arrange peppers on top of goat cheese,

cutting them to make a uniform layer. Invert bread spread with olive over red

peppers to make sandwiches.

4. Cut out 6 coffins from each sandwich with coffin cutter and arrange on a

serving tray. Cut out enough thin 2-inch strips and 1.5-inch strips from remaining

red peppers to form a cross on each coffin and lay strips on coffins.

Ghost Kiss Cookies

Ingredients:

2 egg whites

1/2 teaspoon vanilla extract

1/4 teaspoon almond extract

1/8 teaspoon cider vinegar

1/2 cup sugar

Orange food coloring, optional

1-1/2 teaspoons miniature semisweet chocolate chips

Directions:

1. Put egg whites in a small bowl; let stand at room temperature for 30

minutes. Add extracts and vinegar; beat on medium speed until soft peak

form. Gradually beat in sugar, 1 tablespoon at a time, on high until stiff gl

peaks form and sugar is dissolved, about 6 minutes.

2. Cut a small hole in the corner of a pastry or plastic bag; insert a #10 round pastry tip. Fill bag with egg white mixture. Pip

1-1/2-in.-diameter ghosts onto parchment paper-lined baking sheets. Add two chips on each for eyes.

3. Bake at 250 for 40-45 minutes or until set and dry. Turn oven off; leave cookies in oven for 1 hour. Carefully remove from

parchment paper. Store in an air tight container.

Nutrition Facts

Servigs 2

Clories 3

Clories from ft

Totl Ft 1

Sturted Ft 0

Cholesterol 2m

Sodium 257m

Totl Crbohydrtes 3

Fiber 0

Protei 1g

Nutrition Facts

Servigs 25

Clories 15

Trce of ft (trce sturted ft)

Cholesterol 0g

Sodium 4 mg

Crbohydrte 3 g

Hallowee



Pumpkin Cracker SnacksIngredients:

10 reduced-fat wheat crackers

10 thin slices of reduced-fat cheddar cheese

5 or more slices of light salami or sliced deli turkey

10 slices of black olives (if desired)

Directions:

1. Set out 10 wheat crackers on serving plate.

2. Carve out 10 pumpkins from the slices of cheddar cheese using an open

2-inch pumpkin cookie cutter. Set a pumpkin on each cracker.

3. Carve a half slice of salami into two eyes, a nose, and a mouth, and place

on the cheese pumpkin. You can use a black olive slice for the mouth if desired.

Roasted Pumpkin SeedsIngredients:

Pumpkins seeds from 1 or more pumpkins

Nonstick cooking spray

Optional seasonings: Worcestershire sauce, chili powder, salt or

cinnamon-sugar mixture (1 tsp ground cinnamon and 1 tbsp sugar)

Directions:

1. Preheat oven to 350F.

2. Rinse the pumpkin seeds well, removing any pumpkin rind.

3. Generously coat a large roasting pan or jellyroll pan with nonstick

cooking spray. Spread the seeds on the pan in a single layer. Lightly coat

the top of the seeds with nonstick cooking spray.

4. Bake for 1 to 1-1/2 hours. If desired, after the seeds have baked 45

minutes, select from chili powder, curry powder, cinnamon and sugar

mixture or other seasonings to flavor.

Nutrition Facts

Servigs

Clories 9

Protei 8

Crbohydrte 6

Ft 5

Fiber 1

Sodium 250m

Nutrition Facts

Servigs 10

Clories 120

Ft 6g

Sturted ft 1g

Cholesterol 0mg

Sodium 5mg

Crbohydrte 15g

Fiber 5g

Protei 5g

Hallowee



Spooky Spider CrackersIngredients:

Makes 12 spiders

1/2 c low-fat cream cheese, softened

24 round crackers

96 small, thinly cut carrot sticks

48 currants

Directions:

1. Spread 1 teaspoon of cream cheese evenly over each of 12 crackers.

2. Place 12 remaining crackers over to form a sandwich. This will be the

spiders body.

3. To make spider legs, carefully place 8 carrot sticks into each cracker

sandwichfour on each side.

4. Top each cracker sandwich with 1 teaspoon of cream cheese. To make spider

eyes, place 4 currants on top of each spider body. Chill until served.

Hot Spiced Witches BrewIngredients:

1 cup (208 g) dried sugar-free orange-flavored breakfast drink mix

1/2 cup (12 g) sugar-free iced tea mix

1/4 cup (52 g) sugar-free lemonade-flavored drink mix

1/2 teaspoon (2.5 ml) ground cinnamon

1 tablespoon (15 ml) whole cloves

1 continuous spiral peel of 1 orange

1 continuous spiral peel of 1 lemon

2 gallons (7.5 l) water

2-inch (5 cm) cinnamon sticks for swizzles

Directions:

1. In a large pot, slowly bring all ingredients except cinnamon sticks to

boil. Stir and reduce heat to a low simmer. Serve hot in cups with cinnamo

stick swizzles.

Nutrition Facts

Servigs 1

Clories 5

Protei 2

Crbohydrtes 5

Fiber 1

Totl ft 3g (1g st, 1g moo

Sodium 72m

Nutrition Facts

Servigs 32

Servig size: 1 cup

Clories 19

Protei 0g

Ft 0g

Crbohydrte 4g

Fiber 0g

Cholesterol 0g

Hallowee



No-Sugar Sugar CookiesIngredients:

3/4 cup unsalted butter

1/4 cup light butter

1 cup SPLENDA No Calorie Sweetener, Granulated

1 tablespoon vanilla

1/4 cup egg substitute

1/4 cup water

3/4 teaspoon vinegar (white or cider)

1 1/2 cups all-purpose flour

1 1/2 cups cake flour

1/4 teaspoon salt

1 teaspoon baking powder

Directions:

1. Preheat oven to 350 degrees F. Lightly oil a cookie sheet and set aside.

2. Blend together butters, Splenda Granulated Sweetener and vanilla in

a medium mixing bowl with an electric mixer, or by hand. Blend until butter is

softened. Add egg substitute, water and vinegar. Mix briefly. Add flours,

salt and baking powder. Mix on low speed, until dough is formed.

Do not over mix.

3. Remove dough from bowl and place on a floured work surface.

Divide dough in half. Pat each half into a circle and cover with plastic wrap. Refrigerate approx. 1 hour, allowing dough to ch

4. Remove dough from refrigerator and roll out on a floured work surface to desired thickness, approx. 1/4 inch. Cut with coo

cutters. Place cookies on prepared sheet.

5. Bake in a preheated 350 degrees F oven 10-12 minutes or until lightly browned on the back. Cool on a wire rack.

mixture or other seasonings to flavor.

Nutrition Facts

Serves: 4

Clories 6

Clories from Ft 3

Totl Ft 3

Sturted Ft 2

Cholesterol 10m

Sodium 30m

Totl Crbohydrtes 7

Dietry Fiber 0

Sugrs 1

Protei 1

Hallowee



SoupsBroccoliSoup 9

TuscanSpinach,BeanandSausageSoup 9

MushroomSoupwithGarlicandLeeks 10

ChickenandWhiteBeanSoup 11

Low-FatPotatoSoup 11

ZucchiniSoupwithHerbedCream 12

YucatanLemonSoup 13

GreekLemonRiceSoup 14

PumpkinSoup 14

Broccoli,CannelliniBeanandCheddarSoup 15

Soup



Broccoli SoupIngredients:

1 cup of vegetable stock

3 cups chopped broccoli (about 1/2 large bunch)

1 clove of garlic, minced

2 tsp grated ginger root

1 cup soy or skim milk

1 tsp low-sodium soy sauce1/4 cup finely chopped red onion.

Directions:

1. In a large saucepan, bring the vegetable broth to boil.

2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover.

Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.

3. After the broccoli has cooled slightly, pure in a food processor or blender.

Return it to the saucepan.

4. Add the soy or skim milk and soy sauce. Warm over low heat.

5. Serve sprinkled with chopped red onion.

Tuscan Spinach, Bean and Sausage Soup

Ingredients:

1 link hot Italian-style turkey sausage

1 19-ounce can cannellini beans, rinsed

1 14-ounce can reduced-sodium chicken broth

1 clove garlic, minced

8 ounces frozen cut-leaf spinach

1/4 teaspoon dried marjoram

Salt & freshly ground pepper, to taste

2 tablespoons freshly grated Parmesan cheese

Directions:

1. Bring sausage and 1/4 inch water to a simmer in a small skillet over

medium heat. Cook, uncovered, until water evaporates, 5 to 10 minutes.

Continue to cook until the sausage is browned on all sides, about 4 minut

more. Transfer to a cutting board; when cool enough to handle, cut into 1/

inch pieces.

2. Combine the sausage, beans, broth, garlic, spinach and marjoram in a

medium saucepan. Cover and cook over medium heat for 10 minutes. Sea

with salt and pepper. Stir in cheese just before serving.

Nutrition Facts

Servigs 4

Clories 137

added Sugrs 0g

Crbohydrtes 19g

Cholesterol 15mg

Dietry Fiber 7gFt 4g

Moousturted Ft 0g

Potssium 588mg

Protei 14g

Sturted Ft 1g

Sodium 778mg

Exchges 1 strch

1 le met

1 vegetble

Nutrition Facts

Servigs

Clories 9

Totl ft 3

Cholesterol 0m

Crbohydrtes 13

Protei 9

Fiber 6

Sodium 150m

Soup


12/532011 Alliance Health Networks | www.diabeticconnect.com Pa

Mushroom Soup with Garlic and LeeksIngredients:

1 tbsp olive oil

2 fresh leeks , thinly sliced

3 medium garlic cloves , peeled and minced

3 cup fresh mushroom slices , or 3 (8-ounce) cans with liquid

1/2 oz instant mushroom soup, dry packet (optional)

1/4 tsp black pepper

1 tbsp soy flour

7 cups water

1/4 cup soy milk, mixed with 1/4 cup of water

1 cup cooked barley (optional)

Directions:

1. In a medium soup pot, prepare leeks and garlic the enlightened way (see step

4). Add mushrooms, seasoning and liquid. Bring to a boil then simmer on medium

heat for 25-30 minutes.

2. Let soup cool. Fish out a few mushrooms for garnish, then sprinkle with soy or

regular flour and blend with an immersion blender or process in food processor

with knife blade.

3. Boil soup on high heat for 1 minute. Turn off heat and add soy milk (and barley,

if desired), then stir. Make sure not to boil after adding the soy milk, so that it does not curdle. Return unblended mushroom

for garnish.

4. To prepare leeks and garlic - Heat 2 tablespoons of oil together with the cooking spray in a large non-stick skillet overmedium heat for a few seconds. Add the leeks and onions; stir and lower heat. Cook until the leeks and onions start to brown

Stir occasionally. Add 3 cloves garlic (peeled and minced) and water; the mixture will start to brown. Cook another few minu

scraping the bottom of the pan so that nothing sticks.

Nutrition Facts

Servigs

Clories 58

Totl Crbohydrte 6.4

Dietry Fiber 1.1

Sugrs 1.8

Totl Ft 2.9

Sturted Ft 0.4

Usturted Ft 2.5

Potssium 0m

Protei 1.9

Sodium 19.4m

Soup



Chicken and White Bean Soup

Ingredients:

2 teaspoons extra-virgin olive oil

2 leeks, white and light green parts only, cut into 1/4-inch rounds

1 tablespoon chopped fresh sage, or 1/4 teaspoon dried

2 14-ounce cans reduced-sodium chicken broth

2 cups water

1 15-ounce can cannellini beans, rinsed

1 2-pound roasted chicken, skin discarded, meat removed from bones

and shredded (4 cups)

Directions:

1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring

often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic,

about 30 seconds. Stir in broth and water, increase heat to high, cover and bring

to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until

heated through, about 3 minutes. Serve hot.

If preparing ahead of time: Cover and refrigerate for up to 2 days.

Low-Fat Potato SoupIngredients:

1-3/4 cups diced potatoes

1 medium onion, grated

1/4 cup chopped celery

1 can (14.5 oz)low-sodium chicken broth

1/8 tsp pepper

3 Tbsp cornstarch

1 can (12 oz) evaporated skim-milk, divided

1 cup (4 oz) shredded reduced-fat cheddar cheese

Directions:

1. In a large saucepan, combine the potatoes, onion, celery, broth and

pepper. Bring to a boil. Reduce heat; cover and simmer for 15-18 minutes

until vegetables are tender. Combine cornstarch and 1/4 cup evaporated m

until smooth. Stir into potato mixture. Add the remaining milk. Bring to a

cook and stir for 2 minutes or until thickened. Remove from heat.

Stir in cheese until melted

Nutrition Facts

Clories 17

added Sugrs 0

Crbohydrtes 10

Cholesterol 54m

Dietry Fiber 3

Ft 4

Moousturted Ft 2

Potssium 389m

Protei 24

Sturted Ft 1

Sodium 350m

Exchges 1 strc

3 le me

Nutrition Facts

Servigs 5

Clories 178

Sodium 274 mg

Cholesterol 9 mg

Crbohydrte 26 g

Protei 14g

Ft 2g

Fiber 2g

Soup



Zucchini Soup with Herbed CreamIngredients:

1/2 cup sour cream

4 teaspoons chopped fresh basil leaves

4 teaspoons chopped fresh oregano leaves

2 tablespoons olive oil

1 large onion, finely chopped (about 1 cup)


4 medium zucchini, thinly sliced (about 10 cups)

1/4 teaspoon ground black pepper

3 cups vegetable broth

Directions:

1. Stir the sour cream, 1 teaspoon of the basil and 1 teaspoon of the oregano in a

small bowl. Cover and refrigerate.

2. Heat oil in a 4-quart saucepan over medium heat. Add the onion and garlic and

cook until tender. Add the zucchini and b lack pepper. Cook for about 5 minutes or

until the zucchini is tender.

3. Add the broth, remaining basil and oregano. Heat to a boil. Reduce the heat

to low. Cover and cook for 15 minutes.

4. Place 1/3 of the zucchini mixture into an electric b lender or food processor

container. Cover and blend until smooth. Pour the mixture into a large bowl.

Repeat the blending process twice more with the remaining zucchini mixture.

Return all of the pureed mixture to the saucepan. Cook over medium heatfor 5 minutes or until hot.

5. Divide the soup among 6 serving bowls. Add about 1 tablespoon of the sour cream mixture into each, using a spoon to swir

the cream in a decorative pattern on the soup surface.

Nutrition Facts

Servigs

Clories 12

Totl Ft 9

Sturted Ft 3

Cholesterol 8m

Sodium 495m

Totl Crbohydrte 10

Dietry Fiber 2

Protei 3

Vitmi a 15%D

Vitmi C 21%D

Clcium 7%D

Iro 6%D

Soup



Yucatan Lemon Soup

Ingredients:

4 cups reduced-sodium chicken broth

1 medium onion, cut into quarters

2 jalapeo peppers, seeded and quartered

8 cloves garlic, crushed and peeled

3 tablespoons finely grated Meyer lemon zest, (see tip)

1/2 teaspoon cumin seeds

1 4-inch cinnamon stick

4 whole cloves

1 pound raw shrimp, (26-30 per pound), peeled and deveined

3 tablespoons Meyer lemon juice, (see tip)

1/2 teaspoon salt

1/4 teaspoon hot sauce, or to taste (optional)

1/2 cup chopped fresh cilantro

Directions:

1. Bring broth, onion, jalapeos, garlic, zest, cumin seeds, cinnamon stick and

cloves to a simmer in a large saucepan or Dutch oven. Cover, reduce heat, and

continue to simmer for 20 minutes. Strain the broth (discard solids).

2. Return the broth to the pan and bring to a low simmer. Add shrimp, lemon juice,

salt and hot sauce (if using). Cook until the shrimp are pink and firm, about 3

minutes. Stir in cilantro and serve.

Substitution Tip: Meyer lemon juice concentrate can be purchased online from perfectpuree.com. Although nothing can repli

the distinct sweet, tart, floral taste of a Meyer lemon, you can use 2 tablespoons regular lemon juice plus 1 tablespoon orang

juice to replace the 3 tablespoons juice in this recipe, and regular lemons for the zest .

If preparing ahead of time: Store the spiced broth (Step 1) in an airtight container in the freezer for up to 3 months. Defrost a

return the broth to a simmer before continuing with Step 2.

Nutrition Facts

Servigs

Clories 9

added Sugrs 0

Crbohydrtes 3

Cholesterol 143m

Dietry Fiber 0

Ft 1

Moousturted Ft 0

Potssium 354m

Protei 19

Sturted Ft 0

Sodium 1488m

Exchges 4 le me

Soup



Greek Lemon Rice Soup

Ingredients:

4 cups reduced-sodium chicken broth

1/3 cup white rice

1 12-ounce package silken tofu, (about 1 1/2 cups)

1 tablespoon extra-virgin olive oil

1/4 teaspoon turmeric

1/4 cup lemon juice

2 tablespoons chopped fresh dill

1/4 teaspoon freshly ground pepper

Directions:

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer

and cook until the rice is very tender, about 15 minutes.

2. Carefully transfer 2 cups of the rice mixture to a b lender. Add tofu, oil and

turmeric; process until smooth. (Use caution when pureeing hot liquids.)

Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining

in the pan. Heat through.

Ifpreparingaheadoftime:Cover and refrigerate for up to 2 days.

Pumpkin SoupIngredients:

3/4 cup water

1 small onion, chopped

1 can (8 ounces) pumpkin puree

1 cup unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon freshly ground black pepper

1 green onion, green top only, chopped

Directions:

1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add

onion and cook until tender, about 3 minutes.

2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bri

to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook

until hot. Dont boil.

3. Ladle into bowls and garnish with black pepper and green onion tops

Serve immediately.

Nutrition Facts

Servigs 4

Clories 72

Cholesterol 1mg

Protei 3g

Sodium 241mg

Crbohydrte 12g

Fiber 2g

Totl ft 1g

Potssium 199mg

Sturted ft 1g

Clcium 78mg

Moousturted ft 1g

Nutrition Facts

Servigs

Clories 16

added Sugrs 0

Crbohydrtes 19

Cholesterol 0m

Dietry Fiber 0

Ft 6

Moousturted Ft 3

Potssium 395m

Protei 9

Sturted Ft 1

Sodium 559m

Exchges 1 strc

1 medium-ft me

1/2 ft (moo

Soup



Broccoli, Cannellini Bean and Cheddar Soup

Ingredients:

1 14-ounce can reduced-sodium chicken broth, or vegetable broth

1 cup water

1 pound broccoli crowns, trimmed and chopped (about 6 cups)

1 14-ounce can cannellini beans, rinsed (see tip)

1/4 teaspoon salt

1/4 teaspoon ground white pepper

1 cup shredded extra-sharp Cheddar cheese

Directions:

1. Bring broth and water to a boil in a medium saucepan over high heat. Add

broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and

pepper and cook until the beans are heated through, about 1 minute.

2. Transfer half the mixture to a blender with half the cheese and puree.

(Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the

remaining broccoli mixture and cheese. Serve warm.

Tip: While we love the convenience of canned beans, they tend to be high

in sodium. Give them a good rinse before adding to a recipe to rid them of

some of their sodium (up to 35 percent) or opt for low-sodium or

no-salt-added varieties. (These recipes are analyzed with rinsed,

regular canned beans.) Or, if you have the time, cook your own beans

from scratch.

Nutrition Facts

Servigs

Clories 15

added Sugrs 0

Crbohydrtes 15

Cholesterol 20m

Dietry Fiber 6

Ft 7

Moousturted Ft 0

Potssium 491m

Protei 11

Sturted Ft 4

Sodium 558m

Exchges 1 strc

1 vegetb

1 1/2 le me

Soup



Thanksgiving Main DishSouthernRoastTurkeywithBourbonPeachGlaze 17

Apple-SmokedTurkeyBreast 18

Apple-BrinedandHickory-SmokedTurkey 19

RosemaryRoastTurkey 20

RoastTurkeywithCranberryStuffing 21

JerkRoastedTurkey 22

Always-TenderRoastedTurkey 23

TurkeywithWalnutParmesanSauce 24

Thanksgiving Main Dis



Southern Roast Turkeywith Bourbon Peach GlazeIngredients:

1 15-pound whole turkey, fresh or frozen (thawed)

1-1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 cup peach preserves

2 tablespoons bourbon

2 teaspoons Angostura bitters

5 pickled peaches for garnish

Directions:

1. Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with

cold running water and drain well. Blot dry with paper towels.

2. Sprinkle salt and pepper in the cavities of the bird.

3. Fold neck skin and fasten to the back with skewers. Fold the wings under

the back of the turkey. Return legs to tucked position.

4. Place turkey, breast side up, on a rack in a large shallow roasting pan. Insert an oven-safe thermometer into thickest part

the thigh, being careful it does not touch the bone.

5. Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

6. Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

7. During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the

thermometer registers 180 degrees F. in the th igh, or 170 degrees F. in the breast.

8. Remove turkey from the oven and allow to sit for 15-20 minutes before carving.

9. Place on a warm large platter and garnish with pickled peaches.

Nutrition Facts

Servigs 2

Clories 35

Protei 45

Sodium 258m

Cholesterol 132m

Ft 16

Crbohydrtes 5




Apple-Smoked Turkey BreastIngredients:

2 quarts apple juice

1 pound brown sugar

1 cup kosher salt

3 oranges, quartered

4 ounces fresh ginger, thinly sliced

15 whole cloves

6 bay leaves

6 large cloves garlic, crushed

1 turkey, 12 to 14 pounds

Cotton string for trussing turkey

Roasting rack

Heavy-gauge foil pan

Hickory chips, soaked in water for at least 30 minutes

Directions:

1. In a large self-closing p lastic bag combine vinegar, water, salt, chili powder,

pepper, marjoram and lemon peel. Place turkey breast in bag, seal

and refrigerate for 2 hours.

2. Prepare grill for indirect-heat cooking. Drain water from apple wood chips

and add to hot coals.

3. Remove turkey from marinade and reserve marinade. Place turkey,

skin-side-up, on grill rack over drip pan.

4. Cover and grill turkey 1 to 1-1/2 hours or until food thermometer inserted into deepest portion of breast reaches 170 degr

F, adding water-soaked apple wood chips to coals as necessary.

5. In small saucepan, over high heat, bring reserved marinade to boil, boil 2-3 minutes. Cool and brush over turkey breast du

last 40 minutes of grilling time.

6. Let turkey stand for 15 minutes before slicing.

Nutrition Facts

Servigs 6

Clories 368

Totl Ft 15g

Protei 45g

Crbohydrtes 11g

Sodium 999mg

Cholesterol 115mg




Apple-Brined and Hickory-Smoked TurkeyIngredients:

2 quarts apple juice

1 pound brown sugar

1 cup kosher salt

3 oranges, quartered

4 ounces fresh ginger, thinly sliced

15 whole cloves

6 bay leaves

6 large cloves garlic, crushed

1 turkey, 12 to 14 pounds

Cotton string for trussing turkey

Roasting rack

Heavy-gauge foil pan

Hickory chips, soaked in water for at least 30 minutes

Directions:

1. In a large saucepan over high heat, bring the apple juice, brown sugar,

and salt to a boil, stirring to dissolve the sugar and salt. Cook for 1 minute,

remove from the heat, and skim off the foam. Allow the mixture to cool to room temperature.

2. In a 5-gallon plastic bucket or other container large enough to easily hold the turkey, combine 3 quarts of water, the orang

ginger, cloves, bay leaves, and garlic. Add the apple juice mixture and stir.

3. Remove and discard the fat from the turkey cavity. Reserve the neck and giblets for another use. Rinse the turkey inside a

out, drain, and submerge the turkey in the brine. If necessary, top with a heavy weight to make sure it is completely immerse

Refrigerate for 24 hours.

4. Follow the grills instructions for using wood chips. Set up the grill for indirect cooking over medium heat.

5. Remove the turkey from the brine and pat with paper towels until very dry. Tie the legs together with cotton string. Lightly

brush the turkey with vegetable oil, and place on a roasting rack set inside a heavy-gauge foil pan. Cook indirectly over medi

heat. When the wings are golden brown, about 40 minutes, wrap them with aluminum foil to prevent them from burning.

Brush the rest of the turkey with vegetable oil. When the turkey breasts are golden brown, about 1 hour, cover the turkey wit

aluminum foil to prevent the skin from getting too brown. The turkey is done when its juices run clear, the internal temperat

of the thickest part of the thighs is about 180 degrees F, and the internal temperature of the breast is about 165 degrees F.

Figure 12 to 14 minutes per pound.

6. Transfer the turkey to a cutting board or platter, cover loosely with aluminum foil, and let rest for 20 minutes before carvin

The pan drippings may be used to make gravy.

Nutrition Facts

Servigs 1

Clories 44

Ft 2

Protei 89

Crbohydrtes 10

Sodium 934m

Cholesterol 225m




Rosemary Roast TurkeyIngredients:

6 medium garlic cloves

1/4 cup fresh rosemary, coarsely chopped

1 whole turkey, raw (10 to 13 pounds)

1 tbsp olive oil (or salad oil)

1 medium lemon, cut in half

5 pinch fresh rosemary

Directions:

1. Finely chop 3 garlic cloves and mix with rosemary.

2. Take out and throw away the leg truss from the turkey. Remove and throw away

lumps of fat. Take out giblets and neck. Wash the bird inside and out;

pat dry with towels.

3. Massage oil on surface of bird. Squeeze ju ice of one lemon half into body cavity

and place the peel in. Squeeze the juice of the other lemon on the surface.

4. Gently loosen skin from meat by inserting fingers, beginning at neck

and gently pushing.

5. Rub rosemary/garlic mixture between skin and meat. Place rosemary

and garlic inside the body cavity.

6. Preheat oven to 350 degrees F.

7. Lay turkey, breast side up on a roasting rack. Bake 1 1/2 to 2 1/4 hours or until a meat thermometer reads at least 160

degrees F. Let rest 30 minutes before slicing. Serve with pan juices as gravy.

Nutrition Facts

Servigs 1

Clories 29

Totl Crbohydrte 1

Dietry Fiber 0.2

Sugrs 0.1

Totl Ft 1.7

Sturted Ft 0.3

Usturted Ft 1.4

Potssium 413m

Protei 2

Sodium 5.6m




Roast Turkey with Cranberry StuffingIngredients:

1 Italian or French bread loaf - (12 oz), cut in 1/2 cubes

2 tbsp margarine

1 1/2 cups chopped onions

1 1/2 cups chopped celery

2 tsp poultry seasoning

1 tsp dried thyme leaves

1/2 tsp dried rosemary, crushed

1/4 tsp salt

1/4 tsp freshly-ground black pepper

1 cup coarsely-chopped fresh cranberries

1 tbsp sugar

3/4 cup fat-free reduced-sodium chicken broth

Whole turkey - 8 to 10 lbs

Directions:

1. Preheat oven to 375 degrees. Arrange bread on two 15- by 10-inch jelly

roll pans. Bake 12 minutes or until lightly toasted. Reduce oven temperature

to 350 degrees.

2. Melt margarine in a saucepan over medium heat. Add onions and celery;

cook and stir 8 minutes or until vegetables are tender; remove from heat.

Add bread cubes, poultry seasoning, thyme, rosemary, salt and pepper; mix well. Combine cranberries and sugar in small b

mix well. Add to bread mixture; toss well. Drizzle chicken broth evenly over mixture; toss well.

3. Remove giblets from turkey. Rinse turkey and cavity in cold water; pat dry with paper towels. Fill turkey cavity loosely withstuffing. Place remaining stuffing in casserole sprayed with nonstick cooking spray. Cover casserole; refrigerate until

baking time.

4. Spray roasting pan with nonstick cooking spray. Place turkey, breast side up, on rack in roasting pan. Bake 3 hours or unt

thermometer inserted in thickest par t of thigh registers 180 degrees and juices run clear. Transfer turkey to serving platter.

Cover loosely with foil; let stand 20 minutes.

5. Place covered casserole of stuffing in oven; increase temperature to 375 degrees. Bake 25 to 30 minutes or until hot.

6. Remove and discard turkey skin. Slice turkey and serve with cranberry stuffing. Garnish with fresh rosemary sprigs,

if desired.

Nutrition Facts

Clories 220 (26% from f

Totl Ft 6

Protei 28

Crbohydrtes 12

Cholesterol 68 m

Sodium 223 m

Dietry Fiber 1

Exchges 1 strc

3 me




Jerk Roasted TurkeyIngredients:

One 10-12 pound turkey

2 cups jerk sauce

1 cup margarine spread

Salt and freshly ground black pepper to taste

Stuffing of your choice to stuff turkey with

Directions:

1. Remove giblets from the turkey. Rinse the turkey inside and out with cold water

and blot dry with paper towels. Rub the jerk sauce evenly over and inside of the

turkey. (See note.) Place the turkey breast side down inside a 2-gallon, heavy-

duty sealable plastic bag. Squeeze out as much air as possible and seal the bag.

Refrigerate and marinate for 24 to 48 hours, turning occasionally.

2. Position the oven rack near the bottom of the oven. Preheat the oven to 350

degrees. Remove the turkey from the plastic bag. Wipe off the jerk sauce inside

and out, pat the turkey dry. Season the turkey generously inside and out with salt

and pepper. Loosely pack the stuffing into the neck and body cavity. Pull back the

skin over the breast and rub some margarine under the skin.

3. Rub the turkey with some margarine, and sprinkle with low sodium salt and

pepper. Truss the turkey if desired, and put it breast side up in a large roasting pan at least 2 inches deep. Lower the oven

temperature to 325 degrees.

4. As turkey cooks, baste frequently, using the remaining margarine and the pan juices. When the skin is a golden brown, cov

with foil to prevent over-browning. Roast the turkey until a meat thermometer registers 180F in breast meat or 185F in thimeatapproximately 3 to 4 hours. Remove turkey from the oven and put it on a warmed platter. Cover loosely and let rest

30 minutes before carving.

Nutrition Facts

Servigs 2

Clories 40

Ft 23

Sturted ft 7

Cholesterol 166m

Sodium 667m

Crbohydrte 3

Sugr 3

Fiber 0

Protei 41




Always-Tender Roasted TurkeyIngredients:

1/4 cup butter, softened

6 garlic cloves, minced

1 turkey (22 to 24 pounds)

2 teaspoons salt

2 teaspoons pepper

1 tablespoon all-purpose flour

1 turkey-size oven roasting bag

4 celery ribs, coarsely chopped

2 medium onions, sliced

Directions:

1. In a small bowl, combine butter and garlic. Pat turkey dry. Carefully loosen

skin of turkey; rub butter mixture under the skin. Sprinkle salt and pepper over

skin of turkey and inside cavity. Skewer turkey openings; tie drumsticks together.

2. Place flour in oven bag and shake to coat. Place oven bag in a roasting pan;

add celery and onions. Place turkey, breast side up, over vegetables.

Cut six 1/2-in. slits in top of bag; close bag with tie provided.

3. Bake at 350 for 3 to 3-1/2 hours or until a meat thermometer reads 180.

Let stand for 15 minutes before carving. Skim fat and thicken drippings if desired.

4. If preparing turkey the day before, pour drippings into a measuring cup; skim fat. Arrange slices in an ungreased shallow

roasting pan; pour drippings over turkey. Cool completely. Cover and refrigerate overnight.

5. The next day, bake at 350 for 45-65 minutes or until heated through.

Nutrition Facts

Servigs 2

Clories 51

Ft 24g (8g sturted f

Cholesterol 230m

Sodium 375m

Crbohydrte 2

Fiber Trc

Protei 67




Turkey with Walnut Parmesan SauceIngredients:

1/3 cup walnuts

2 tablespoons butter

1/2 cup chopped onion

2 cloves garlic, chopped

Pinch ground cloves

Pinch ground cinnamon

Pinch cayenne

1/2 teaspoon salt

1 1/2 teaspoons flour

3/4 cup canned low-sodium chicken broth or homemade stock

1/2 teaspoon lemon juice

1 1/2 tablespoons grated parmesan cheese

2 tablespoons chopped fresh parsley

1 tablespoon cooking oil

4 turkey cutlets (about 1 1/4 pounds in all)

1/4 teaspoon fresh-ground black pepper

Directions:

1. Grind 1/4 cup o f the walnuts to a powder in a food processor. In a small saucepan, melt the butter over moderately low he

Add the onion; cook until translucent, about 5 minutes. Add the garlic and cook, stirring, 30 seconds longer. Stir in the clove

cinnamon, cayenne, and 1/4 teaspoon of the salt. Add the flour and stir to combine. Whisk in the broth and simmer until star

to thicken, about 3 minutes. Add the ground walnuts and simmer 1 minute longer. Remove from the heat and stir in the lemo

juice, Parmesan, and parsley.

2. In a large nonstick frying pan, heat the oil over moderately high heat. Season the turkey with the remaining 1/4 teaspoon sand the pepper. Cook the turkey cutlets until just done, 1 to 2 minutes per side. Serve with the walnut sauce, sprinkling the

additional nuts over the top.

Nutrition Facts

Clories 32

Ft totl 16

Fiber 1

Crbohydrtes 5

Sodium 439m

Cholesterol 105m

Protei 39




Thanksgiving Sides:BasicTurkeyGravy 26

GreenBeanswithPoppySeedDressing 27

CreamyMashedCauliflower 28

CandiedYams 28

Low-CarbStuffing 29

RusticMashedPotatoeswithOliveOilandGarlic 30

Low-fatGreenBeanCasserole 30

SageandOnionStuffing 31

Thanksgiving Side



Basic Turkey GravyIngredients:

1 neck, heart, and gizzard from packaged turkey giblets

1 medium carrot thickly sliced

1 medium onion thickly sliced

1 medium celery rib thickly sliced

1/2 teaspoon salt

1 turkey liver from packaged turkey giblets

3 tablespoons fat from poultry drippings

3 tablespoons all-purpose flour

1/2 teaspoon salt

Directions:

1. In a 3-quart saucepan, over high heat, place neck, hear t, gizzard, vegetables,

and salt in enough water to cover. Heat to boiling. Reduce heat to low; cover and

simmer 45 minutes.

2. Add liver and cook 15 minutes longer. Strain both into a large bowl; cover and

reserve broth in the refrigerator.

3. To make gravy, remove the cooked turkey and roasting rack from the roasting pan. Pour poultry drippings through a sieve

a measuring cup.

4. Add 1 cup giblet broth to the roasting pan and stir until the crusty brown bits are loosened; pour the deglazed liquid/broth

the 4-cup measure. Let the mixture stand a few minutes, until the fat rises to the top.

5. Over medium heat, spoon 3 tablespoons fat from the poultry drippings into a 2-quart saucepan. Whisk flour and salt into theated fat and continue to cook and stir until the flour turns golden.

6. Meanwhile, skim and discard any fat that remains on top of the poultry drippings. Add remaining broth and enough water t

the poultry drippings to equal 3-1/2 cups.

7. Gradually whisk in warm poultry drippings/broth mixture. Cook and stir, until gravy boils and is slightly thick.

Nutrition Facts

Servigs 1

Servig Size 1/4 cu

Clories 4

Protei 1

Sodium 193m

Cholesterol 4m

Ft 3

Crbohydrtes 4

Thanksgiving Side



Green Beans with Poppy Seed Dressing

Ingredients:

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 tablespoon white-wine vinegar, or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper, to taste

1 pound green beans, stem ends trimmed

Directions:

1. To prepare dressing: Heat a small dry skillet over medium-low heat. Add poppyseeds and toast, stirring until fragrant, about 1 minute. Transfer to a small bowl

(or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper;

whisk (or shake) until blended.

2. To prepare beans: Cook beans in a large pot of boiling water until just tender,

5 to 7 minutes. Drain. Warm the dressing in a large skillet over medium heat.

Add beans and toss to coat.

Ifpreparingaheadoftime:Cover and refrigerate the dressing (step 1)

for up to 2 days.

Nutrition Facts

Servigs

Clories 11

Crbohydrtes 11

added Sugrs 1

Cholesterol 0m

Dietry Fiber 4

Ft 8

Moousturted Ft 5

Potssium 185m

Protei 2

Sturted Ft 1

Sodium 104m

Exchges 1 1/2 vegetb

1 1/2 ft (moo

Thanksgiving Side



Creamy Mashed CauliflowerIngredients:

8 cups bite-size cauliflower florets (about 1 head)

4 cloves garlic, crushed and peeled

1/3 cup nonfat buttermilk (see tip)

4 teaspoons extra-virgin olive oil, divided

1 teaspoon butter

1/2 teaspoon salt

Freshly ground pepper to taste

Snipped fresh chives for garnish

Directions:

1. Place cauliflower florets and garlic in a steamer basket over bo iling water,

cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets

and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on

High for 3 to 5 minutes.)

2. Place the cooked cauliflower and gar lic in a food processor. Add buttermilk,

2 teaspoons oil, butter, salt and pepper; pulse several times, then process until

smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2

teaspoons oil and garnish with chives, if desired. Serve hot.

3. Tip: If you dont have buttermilk you can use buttermilk powder prepared

according to package directions. Or make sour milk: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Candied YamsIngredients: 6 medium yams, boiled in skin until tender (about 20-30 minutes)

1/3 cup raisins

3 Tbsp brown sugar

3 Tbsp sugar substitute

2 tsp cinnamon

1/2 tsp nutmeg

Ground cloves to taste

1/3 cup low-calorie margarine

1 cup cold water

Directions:

1. Preheat the oven to 350 degrees F. Cool yams, peel, and slice lengthw

Place the yam slices in a covered baking dish. Sprinkle the raisins

over the yams.

2. In a separate bowl, mix the brown sugar, sugar substitute, and spices

sprinkle over the yams. Dot with margarine and add water.

3. Cover the baking dish and bake for 30 minutes. Remove the cover, an

then bake another 15-20 minutes.

Nutrition Facts

Servigs

Clories 10

Ft 7

Cholesterol 3m

Crbohydrtes 10

Protei 5

Fiber 4

Sodium 339m

Potssium 288m

Exchges 2 vegetb

1 1/2 f

Nutrition Facts

Servigs 10

Clories 81

Protei 1g

Sodium 63mg

Ft 3g

Crbohydrtes 14g

Exchges 1 strch

Thanksgiving Side



Low-Carb StuffingIngredients:

1 loaf low carb stuffing bread (see below) or low carb bread, crumbled

or cut into cubes

1 large onion, chopped

6-7 cups chopped celery - about 2 small bunches

1 green Bell pepper, chopped

1 bunch parsley, chopped (about 2 cups)

4 teaspoons poultry seasoning, such as Bells

1/2 teaspoon pepper

Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)

1 cup water or broth, plus more according to moisture needed

1 - 3 eggs if baking it, and if desired (nutritional info includes 1 egg)

1 T cooking oil

Directions:

1. Make low-carb stuffing bread, or use about 1 - 1 lb loaf of low-carb bread.

Different types of bread will bring different results, so you may have to adjust the

amount of liquid, seasonings, etc. The nutritional information below is based on

using homemade stuffing bread. In any case, allow the bread to dry out for awhile,

either on the counter on in a low oven. It doesnt have to be totally dry, just kind of

stale-level dry.

2. Saut onion, celery, and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings. Include a

a tablespoon of Better Than Bouillon Soup Base at this point.

3. Mix together the vegetables and the bread. Add a cup of broth or water, stir, and taste. Adjust seasoning and moisture. If

youre going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. You can eat i

just as it is, but if you bake it, the flavors wil l come together bet ter. Adding egg will make it come together in more of a meld

together form. You can add 1 to 3 eggs depending on how melded you like it. Mix well and bake at 350 F. for about half an ho

or until browned on top.

Nutrition Facts

Servigs 1

Crbohydrte 5

Fiber 4

Protei 9

Clories 24

Thanksgiving Side



Rustic Mashed Potatoes with Olive Oil & GarlicIngredients:

2 lbs. peeled and halved russet potatoes

14 peeled, whole garlic cloves

1/4 cup olive oil

1/3 cup grated fresh Parmesan cheese

salt and fresh-ground black pepper to taste

Directions:

1. Bring a large pot of salted water to a boil. Add the potatoes and garlic, and

bring again to a boil. Lower the heat, cover, and simmer on low for about 25 to 35

minutes, or until the potatoes are very tender.

2. Drain potatoes, saving 1/2 cup of the cooking liquid. Add the potatoes back

to the pot. Place a dish towel over the pan, and replace the cover.

Let the potatoes dry steam for 5 minutes.

3. Slowly add the cooking liquid to the potatoes, mashing well. Add the olive oil,

and continue to mash the potatoes to the desired consistency. Add in the

Parmesan cheese, salt, and pepper.

Low-fat Green Bean CasseroleIngredients:

10 3/4 oz cream of mushroom soup, 98% fat free

1/2 cup fat free sour cream

1/4 cup fat free milk

1 1/4 lb fresh green beans , cut into 1 1/2 inch pieces, cooked until

crisp tender

1/2 cup French fried onions

Directions:


2. Combine soup, sour cream, and milk in a casserole dish;

add green beans and combine.

3. Bake 45 minutes or until casserole is bubbly. During the last 5 minute

top casserole with fried onions.

Nutrition Facts

Servigs 1

Clories 12

Clories from Ft 5

Totl Ft 6

Sturted Ft 1.3

Trs Ft 0

Cholesterol 5m

Sodium 30mg (without dded sl

Totl Crbohydrte 16g

Dietry Fiber 1

Sugrs 1

Protei 3 g

Nutrition Facts

Servigs 6

Clories 98.3

Totl Crbohydrte 13.3g

Dietry Fiber 2.2g

Sugrs 3g

Totl Ft 3.6g

Sturted Ft 1.4g

Usturted Ft 2.2g

Potssium 108.6mg

Protei 3.1g

Sodium 439.1mg

Thanksgiving Side



Sage and Onion StuffingIngredients:

Bread:

1 single-cake package or 1/2 cup Wise Choice Cake-ability Baking Aid

2 cups ground pecans

Sweetener equivalent to 2 tablespoons sugar

1/2 teaspoon salt

1 cup water

1 large egg, beaten

1/4 cup vegetable oil

Stuffing:

1 tablespoon vegetable oil

1 tablespoon butter

1 1/2 cups finely chopped onion

1 stalk celery, chopped

Salt to taste

1 teaspoon dried thyme

1/3 cup fresh sage leaves finely chopped

1/3 cup parsley leaves, finely chopped

Freshly ground black pepper to taste

Bread cubes (see ingredients above)

1 chicken stock cube

1 cup water

1 large egg, beaten

1/2 cup heavy cream

Directions:

1. For bread cubes: Preheat oven to 350 F. Coat a 9x5x3-inch loaf pan with non-stick spray.

2. Combine Wise Choice Cake-ability Baking Aid and pecan meal in a medium mixing bowl. Stir to remove lumps.

Add sweetener and salt.

3. Stir in water, egg and oil. Pour into prepared loaf pan and bake until a tester comes out clean - about 25 minutes.

Cool in pan for 5 minutes, then finish cooling on rack.

4. When bread is cool, cut into 1/2 inch squares. Spread on a cookie sheet and dry in the oven for 15 minutes.

The bread wont be hard, but it will crisp up slightly. Set aside.

5. For stuffing: Leave oven at 350 F. Wipe loaf pan with a paper towel and re-spray.

6. Heat oil and butter in a 3-quart saucepan over medium heat. Add onion, celery and salt and cook until vegetables are soft

but not colored.

7. Stir in thyme, sage and parsley. Season with pepper. Add bread cubes, stirr ing to coat with vegetables and herbs.

Crumble in the stock cube then add the water, egg and cream.

8. Turn into the prepared loaf pan and bake until set but still soft - about 35 minutes.

Nutrition Facts

Servig Size 2 tblespoo

Clories 5

Ft 2

Carbohydrate 4g (of which 0.3g is be

Protei 2

Thanksgiving Side


34/53



Spicy Pumpkin PieIngredients:

1 pastry shell, 9

1 tsp ground cinnamon

1 1/2 c pumpkin, canned

1/2 tsp ground nutmeg

2 eggs, beaten

1/2 tsp ground ginger

1 c low-fat milk

1/4 tsp salt

3 tbsp liquid calorie-free sweetener

1 pinch ground cloves

2 tbsp brown sugar, packed

Light vanilla ice cream

Directions:

1. Prick pastry shell w ith a fork. Bake in 450F oven for 8 min.

2. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings.

3. Pour into partially baked pie shell.

4. Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.

5. Cut into 8 wedges and serve each with 2 tbsp. light vanilla ice cream.

Pumpkin ParfaitIngredients:

1 cup pumpkin puree

1 (1 ounce) package instant sugar-free vanilla pudding mix

1 teaspoon pumpkin pie spice

1 cup evaporated skim milk

1 cup skim milk

Directions:

1. In a mixing bowl, combine the pumpkin puree, vanilla pudding mix,

pumpkin pie spice, evaporated milk and skim milk. Blend together until

smooth; place in parfait glasses and chill until set.

Nutrition Facts

Servigs

1/8 pie with 2 tbsp light vill ice crem

Clories 17

Crbohydrte 20

Protei 5

Ft 9

Fiber 1

Nutrition Facts

Servigs 6

Clories 72

Ft .3g

Cholesterol 3mg

Sodium 265mg

Crbohydrtes 12.7g

Dietry Fiber .6g

Protei 5g

Thanksgiving Dessert



Pumpkin Polka Dot CookiesIngredients:

1/2 cup stick butter, softened

1-1/4 cups Equal Spoonful*

3 tablespoons light molasses

1 cup canned pumpkin

1 egg

1-1/2 teaspoons vanilla

1-2/3 cups all-purpose flour

1 teaspoon baking powder

1-1/4 teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup mini semi-sweet chocolate chips

* May substitute 30 packets Equal sweetener

Directions:

1. Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg

and vanilla until blended. Gradually stir in combined flour, baking powder, spices,

baking soda and salt until well blended. Stir in chocolate chips.

2. Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brow

Remove from baking sheet and cool completely on wire rack.

3. Store in airtight containers at room temperature.

Nutrition Facts

Servigs: 4 doze cookie

Clories: 5

Protei: 1

Sodium: 51m

Cholesterol: 9m

Ft: 3

Crbohydrtes: 7

Exchges: 1/2 strc

1/2 f




Crustless Pumpkin PieIngredients:

3/4 cup Splenda

1 Tablespoon Cornstarch

1 teaspoon Cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves (may leave out if you dont like spicy pumpkin pie)

1/2 teaspoon salt

2 large egg whites

1 15 ounce can pumpkin (NOT pumpkin pie mix, just pumpkin)

1 cup skim milk

Directions:

1. Preheat oven to 425F. Coat a round 9 inch pie pan with non stick

cooking spray.

2. In a small bowl, combine Splenda, cornstarch, cinnamon, ginger, cloves,

and salt.

3. In a separate large bowl, beat egg whites well. Stir Splenda mixture into the

large bowl.

4. Stir in the can of pumpkin. Then slowly stir in skim milk.

5. Stir until all Ingredients are uniformly mixed.

6. Pour into prepared pie pan and bake at 425F for 12 to 15 minutes.

7. Reduce temperature to 350F. Bake pie an additional 30-35 minutes.

8. Remove pie from oven and cool.

9. Serve immediately or refrigerate until serving.

Nutrition Facts

Servigs

Clories 3

Ft 0.2

Cholesterol 0m

Sodium 178m

Potssium 255m

Crbohydrtes 6.5g (0.8g Sug

Fiber 0.5

Protei 2.7




Pumpkin Carrot Swirl BarsIngredients:

2 cups all-purpose flour

2 1/4 teaspoons pumpkin pie spice

2 teaspoons baking powder

1 teaspoon baking soda

1 cup granulated sugar

1/3 cup butter or margarine, softened

1/2 cup firmly packed brown sugar

2 large eggs

2 large egg whites

1 can (15 oz.) pumpkin

1 cup finely shredded carrots

Cream cheese topping (recipe follows)

Directions:

1. Preheat oven to 350F. Grease 15 x 10-inch jellyroll pan.

2. Combine flour, pumpkin pie spice, baking powder and baking soda in

small bowl. Beat granulated sugar, butter and brown sugar in large mixer bowl

until crumbly. Add eggs, egg whites, pumpkin and carrot; beat until

well blended. Add flour mixture; mix well. Spread into prepared pan. Drop teaspoonfuls of Cream Cheese Topping over batte

swirl mixture with spoon.

3. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. St

in covered container in refrigerator.

4. For cream cheese topping: combine 4 ounces softened light cream cheese (Neufchtel), 1/4 cup granulated sugar and 1

tablespoon milk in small mixer bowl until thoroughly blended.

Nutrition Facts

Servigs 2

Totl Ft 2

Sturted Ft 1

Cholesterol 15m

Sodium 75m

Crbohydrtes 13

Dietry Fiber 1

Sugrs 8

Protei 1




Coconut PieIngredients:

1 large box of Jell-O Sugar-Free French Vanilla Pudding and Pie Mix

1 regular size container of Sugar-Free Cool Whip

1 1/2 cups of fat free skim milk

1 cup fresh coconut

1 graham cracker crust

1/2 cup of sweetened coconut, toasted

Directions:

1. Pour pudding mix into a large bowl

2. Pour milk into same bowl and mix well with a wire whisk or electric mixer

3. Fold in Cool Whip

4. Fold in coconut

5. Pour mixture into the pie shell

6. Let pie sit in refrigerator for at least 2 hours to set up

7. Top pie with toasted coconut

Apple Pie

Ingredients: 2 pie crusts

8 cooking apples, peeled, cored and sliced

1 Tablespoon lemon juice

2 Tablespoons flour

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/8 teaspoon ginger

Directions:

1. Preheat oven to 350 degrees.

2. In a large bowl place the peeled, cored and sliced apples. Add lemon

juice, flour, c innamon nutmeg and ginger. Mix well.

3. Roll out the pie crust. Place the pie crust in a 9 pie pan. Add the app

mixture. Roll out another pie crust and place on top of apple mixture. Slic

release steam. Flute edges.

4. Bake 40 minutes. Can be served warm or when cooled.

Nutrition Facts

Servigs

Clories 183 (Clories from Ft 97

Totl Ft 10.8

Sturted Ft 4.5

Cholesterol 0m

Sodium 173m

Totl Crbohydrtes 21.0

Dietry Fiber 1.4

Sugrs 12.1

Protei 1.6

Nutrition Facts

Servigs 10

Clories 71.2

Crbohydrte 18.2g

Ft .415g

Fiber 2.23g

Protei .377g

Sodium .047mg




Crustless Lemon Cream PieIngredients:

2 packages (4-serving size each) sugar-free lemon gelatin

2 cups boiling water

1 cup ice cubes

2 cups frozen light whipped topping, thawed

Directions:

1. In a large bowl, dissolve the gelatin in the boiling water; add the ice cubes and

stir until melted.

2. Add the whipped topping; mix until thoroughly combined. Pour into a 9-inch

deep-dish pie plate.

3. Cover and chill for at least 3 hours or until set.

4. Tip: You can make this with whatever flavor of gelatin you like.

Nutrition Facts

Servigs 1

Clories 3

Clories from ft 1

Totl ft 1

Sturted ft 1.3

Cholesterol 0m

Sodium 40m

Totl crbohydrte 3

Dietary ber 0

Sugrs 1

Protei 1




Turkey Leftovers:SweetPotato-TurkeyHash 40

TurkeyCutletswithPeasandSpringOnions 41

TurkeyCasserole 42

TurkeyPicatta 43

LeftoverTurkeyRiceSoup 44

TurkeyBroccoliCasserole 44

WaldorfTurkeySandwiches 45

Turkey Leftover



Sweet Potato-Turkey Hash

Ingredients:

2 medium sweet potatoes, peeled and cut into 1/2-inch pieces

1 medium apple, cored and cut into 1/2-inch pieces

1/2 cup reduced-fat sour cream

1 teaspoon lemon juice

1 tablespoon canola oil

1 medium onion, chopped

3 cups diced, cooked, skinless turkey, or chicken

1 tablespoon chopped fresh thyme, or 1 teaspoon dried

1/2 teaspoon salt

Freshly ground pepper, to taste

Directions:1. Place sweet potatoes in a medium saucepan, cover with lightly salted water and

bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple

and cook until everything is just tender, but not mushy, 2 to 3 minutes longer.

Drain.

2. Transfer 1 cup of the mix ture to a large bowl; mash. Stir in sour cream and

lemon juice. Add the remaining unmashed mixture and stir gently to mix.

Set aside.

3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minute

Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.

4. Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the

bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are

browned, about 3 minutes longer. Serve immediately.

Nutrition Facts

Servigs

Clories 21

added Sugrs 0

Crbohydrtes 14

Cholesterol 56m

Dietry Fiber 2

Ft 7

Moousturted Ft 3

Potssium 475m

Protei 23

Sturted Ft 2

Sodium 262m

Turkey Leftover



Turkey Cutlets with Peas and Spring Onions

Ingredients:

1/2 cup all-purpose flour

1/2 teaspoon salt, divided


1 pound 1/4-inch-thick turkey breast cutlets, or steaks

2 tablespoons extra-virgin olive oil, divided

4 ounces shiitake mushrooms, stemmed and sliced (about 1 1/2 cups)

1 bunch spring onions, or scallions, sliced, whites and greens separated

1 cup reduced-sodium chicken broth

1/2 cup dry white wine

1 cup peas, fresh or frozen, thawed

1 teaspoon freshly grated lemon zest

Directions:

1. Whisk flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge each

turkey cutlet (or steak) in the flour mixture. Heat 1 tablespoon oil in a large

nonstick skillet over medium-high heat. Add the turkey and cook until lightly

golden, 2 to 3 minutes per side. Transfer to a plate; cover with foil to keep warm.

2. Add the remaining 1 tablespoon oil to the pan and heat over medium-high heat.

Add mushrooms and onion (or scallion) whites and cook, stirring often, until the

mushrooms are browned and the whites are slightly softened, 2 to 3 minutes.

Add broth, wine and the remaining 1/4 teaspoon salt; cook, stirring occasionally,

until the sauce is slightly reduced, 2 to 3 minutes. Stir in peas and onion (orscallion) greens and cook, stirring, until heated through, about 1 minute. Stir in

lemon zest. Nestle the turkey into the vegetables along with any accumulated juices from the plate. Cook, turning the cutlets

once, until heated through, 1 to 2 minutes.

Nutrition Facts

Servigs

Clories 31

added Sugrs 0

Crbohydrtes 23

Cholesterol 45m

Dietry Fiber 3

Ft 8

Moousturted Ft 5

Potssium 223m

Protei 34

Sturted Ft 1

Sodium 571m

Exchges 1 strc

1 vegetb

4 le me

1 f

Turkey Leftover



Turkey CasseroleIngredients:

2 cup chicken broth, low sodium

1 cup fresh chopped celery

1/2 cup fresh chopped onion

1 cup frozen green peas , thawed

1 1/2 cup plain croutons , dry

1 1/2 cups skinless cooked turkey breast , diced

1 tsp parsley, dried

1 tsp sage, ground

1/8 tsp black pepper

1 can cream of chicken soup

Directions:


2. Mix together 1 cup chicken broth, celery, and onion in a large saucepan

and cook over medium heat until veggies are tender. Add diced turkey breast.

Add peas, bread cubes, parsley flakes, poultry seasoning, and black pepper.

3. In a bowl, mix together the remaining 1 cup of chicken broth and cream of

chicken soup. Add this to the other ingredients.

4. Spoon mixture into an 8-by-8-inch baking dish sprayed with butter-flavored cooking spray and bake for 45 to 50 minutes.

5. Remove from oven and let sit for 5 minutes before dividing and serving .

Nutrition Facts

Servig Size 1 cu

Clories 111

Totl Crbohydrte 13.3

Dietry Fiber 2.8

Sugrs 2.8

Totl Ft 2.2

Sturted Ft 0.4

Usturted Ft 1.8

Potssium 540.9m

Protei 10

Sodium 484.9m

Turkey Leftover



Turkey PicattaIngredients:

1 lemon

1/3 cup all-purpose flour

1/2 teaspoon salt


4 turkey cutlets, (about 1 pound), each cutlet sliced in half across the grain

2 teaspoons extra-virgin olive oil


1/2 cup reduced-sodium chicken broth

1 tablespoon drained capers, rinsed

1/2 teaspoon sugar

2 teaspoons butter

1 tablespoon chopped fresh parsley

12 caper berries, for garnish (optional)

Directions:

1. Remove skin and white pith from lemon with a sharp kn ife. Working over a

bowl to catch the juice, cut the lemon segments from their surrounding

membranes. Chop segments coarsely and reserve with the juice.

2. Combine flour, salt and pepper in a shallow dish. Lightly dredge turkey in

the flour mixture and pat off excess. Heat oil in a large nonstick skillet over

medium-high heat. Add the turkey to the pan and cook until the outside is golden

brown and the interior is no longer pink, 2 to 3 minutes per side. Transfer to a

platter and keep warm.

3. Add garlic to the pan and cook, stirring, for several seconds. Pour in broth and bring to a boil, stirring and scraping up any

browned bits. Boil for 1 minute. Stir in the reserved lemon segments and juice, capers and sugar; cook for 30 seconds longe

Add butter and swirl the skillet until it has melted.

4. Spoon sauce over the cutlets, sprinkle with parsley and pepper. Garnish with caper berries, if using.

Nutrition Facts

Servigs

Clories 20

Crbohydrtes 10

Cholesterol 50m

Dietry Fiber 1

Ft 5

Moousturted Ft 2

Potssium 69m

Protei 30

Sturted Ft 2

Sodium 483m

Exchges 1/2 strc

4 le me

1 f

Turkey Leftover



Leftover Turkey Rice SoupIngredients:

4 cups of defatted chicken broth (can use chicken bouillon as well)

1/2 cup diced celery

1/4 cup diced carrots

1/4 cup diced onions

1/2 teaspoon poultry seasoning

1/4 teaspoon dill weed

Salt and pepper to taste

4 ounces cooked turkey, cubed (discard any skin and fat)

1 cup cooked rice

Directions:

1. In a medium saucepan, combine broth, celery, carrots, onions and seasonings.

Cover and cook over medium low heat until vegetables are tender, about 20

minutes. Add turkey and rice. Heat through.

Turkey Broccoli CasseroleIngredients:

2 (10 ounce) packages frozen broccoli

2 cups cooked and diced turkey

1 (10 ounce) can cream of mushroom soup

1/2 cup heavy cream 1/2 cup Cheddar cheese, grated

Directions:

1. Heat oven to 375F

2. Cook broccoli according to package directions. Layer in a 12 x 8-inch

baking dish. Spread turkey evenly on top.

3. Combine soup with cream, mix until smooth, and pour over turkey.

Sprinkle grated cheese on top. Bake for 30 minutes. Let stand 5 minutes

before serving.

Nutrition Facts

Servigs

Protei 11

Ft 2

Crbohydrte 16

Nutrition Facts

Servigs 6

Clories 200

Protei 14g

Totl Ft 13g

Crbohydrte 7g

Fiber 2g

Clcium 118mg

Iro 2mgSodium 343mg

Cholesterol 51mg

Turkey Leftover



Waldorf Turkey SandwichesIngredients:

1-1/4 cups cubed, cooked turkey breast

1 small apple, chopped

1/4 cup celery, diced

3 Tbsp fat-free mayonnaise

2 Tbsp plain nonfat yogurt

2 Tbsp walnuts, chopped

1 Tbsp raisins

1/8 tsp ground nutmeg

1/8 tsp ground cinnamon

8 slices raisin bread, toasted

4 lettuce leaves

Directions:

1. In a bowl, combine the first nine ingredients. Cover and refrigerate for 1 hour.

Spoon 3/4 cup turkey mixture onto four slices of bread; top with lettuce leaf and

remaining bread.

Nutrition Facts

Servigs

Clories 12

Sodium 114m

Cholesterol 26m

Crbohydrte 9

Protei 12

Ft 5

Fiber 1

Turkey Leftover



Football Season Snacks:LowCarbPizzaBites 47

BuffaloWings 47

GameSnackMix 48

FreshZucchiniDip 48

SweetPepper-HamWraps 49

OrangeHummus 49

OvenBakedBuffaloChickenFingers 50

ConQuesoBeanDip 50

Football Season Snack



Low Carb Pizza BitesIngredients:

8 ounces cream cheese

2 eggs

1 tsp. garlic powder

1 tsp. oregano

1/4 cup pizza sauce or spaghetti sauce

1/2 cup shredded mozzarella cheese or combination mozzarella & other cheese

such as parmesan

1/2 cup finely minced green pepper or any other pizza toppings

24 slices pepperoni

Directions:

1. Poke pepperoni in bottoms of mini muffin pan.

2. Cream the cream cheese with mixer until smooth and fluffy. Add eggs,

garlic powder and oregano, and beat until smooth.

3. Mix rest of ingredients by hand. Fill muffin cups with cheese and egg mixture.

4. Bake 15-18 minutes or until lightly browned on top and set in the center. Remove from oven and cool 5 10 minutes.

5. Run a knife around top to loosen. Remove to a plate.

Buffalo WingsIngredients:

12 chicken wing drummettes

2 Tbsp melted diet margarine

2 Tbsp bottled hot sauce (your choice of brand)

1 & 1/2 Tbsp red wine vinegar

Directions:

1. Cut wings into 2 pieces at the joint. Remove and discard tips.

2. Broil chicken 20 to 25 minutes.

3. Combine butter, hot sauce, and vinegar in saucepan. Add chicken.

Toss to coat evenly.

4. Options: You can serve with your choice of sauce, ranch, honey musta

sweet & sour, etc.

Nutrition Facts

Servigs 2

Clories 6

Crbohydrtes 1

Protei 3

Nutrition Facts

Servigs 3

Clories 178

Cholesterol 68mg

Sodium 13g

Crbohydrte 1g

Protei 26g

Ft 8g

Fiber Trce




Game Snack MixIngredients:

10 c. popcorn

Cooking spray

1 T. taco seasoning mix

1 c. peanuts

1 c. raisins

1/2 c. pumpkin seeds, toasted

Directions:

1. Remove uncooked kernels. Place corn in a very large bowl. L ightly coat

popcorn with non-stick cooking spray. Sprinkle popcorn with taco seasoning mix;

stir lightly to coat. Stir in peanuts, raisins, and pumpkin seeds.

Stir again before serving.

Fresh Zucchini DipIngredients:

1 (8 ounce) package low-fat cream cheese, softened

3 tablespoons milk

1 cup shredded zucchini

3 tablespoons chopped fresh chives

2 tablespoons chopped fresh parsley

1/8 teaspoon salt

Directions:

1. Shred zucchini and drain till excess moisture is gone. In a medium

bowl, mix cream cheese and milk until well blended. Mix in the zucchini,

chives, parsley, and salt. Add a few drops more of milk if needed. Chill in

refrigerator approximately 1 hour before serving.

Nutrition Facts

Servigs 1

Clories 12

Crbohydrte 15

Sugrs 1

Sturted ft 1

Totl ft 7

Nutrition Facts

Servigs 20

Clories 41

Totl Ft 4g

Cholesterol 13mg

Sodium 49mg


Dietry Fiber 0.1g

Protei 1g




Sweet Pepper-Ham WrapsIngredients:

1 each: red and green pepper

2 Tbsp. Philadelphia Neufchatel Cheese, softened

12 slices Oscar Mayer Deli Fresh Shaved Smoked Ham

Directions:

1. Cut peppers lengthwise in half; remove and discard seeds. Cut each piece into

three lengthwise strips.

2. Dry insides with paper towel; spread evenly with Neufchatel cheese.

3. Place one pepper strip on each ham slice; wrap ham around pepper. Secure with

wooden toothpicks.

Orange HummusIngredients:

1/4 cup chopped parsley

2 tbsp fresh chopped onion

1 medium garlic cloves

1/4 cup orange juice 2 tbsp tahini (sesame seed paste)

2 tbsp rice vinegar

2 tsp low sodium soy sauce

1 tsp Dijon mustard

1/4 tsp salt

1/4 tsp ground ginger

1/4 tsp ground coriander

1/4 tsp ground turmeric

1/4 tsp ground cumin

1/4 tsp paprika

15 oz can unsalted chickpeas or garbanzo beans, drained

Directions:

1. Using a food processor or blender, pulse parsley, onion,

and garlic until finely chopped.

2. Blend in orange juice, tahini, vinegar, soy sauce, mustard, salt, ginge

coriander, turmeric, cumin, paprika, and chickpeas.

3. Puree until fully combined and smooth.

Nutrition Facts

Servigs 1

Clories 5

Totl ft 2.5

Sturted ft 1.5

Cholesterol 15m

Sodium 350m

Crbohydrte 4

Dietary ber 1

Sugrs 2

Protei 5

Nutrition Facts

Servigs 24

Clories 28.3


Dietry Fiber 0.8g

Sugrs 0.4g

Totl Ft 0.8g

Sturted Ft 0.1g

Usturted Ft 0.7g

Potssium 50mg

Protei 1.3g

Sodium 47.7mg




Oven Baked Buffalo Chicken FingersIngredients:

1/4 cup buffalo wing hot sauce

1 1/4 cups crispy bread crumbs

1/2 teaspoon paprika

1/4 teaspoon salt

2 tablespoons butter or margarine, melted

1 lb boneless skinless chicken breasts, cut crosswise into 24 strips

1/2-inch-thick

Directions:

1. Heat oven to 425F. Line cookie sheet w ith foil; spray foil with cooking spray.

2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread

crumbs, paprika, salt and butter. Dip chicken into wing sauce (let it marinate

overnight to allow the chicken to absorb more flavor); coat evenly with

breadcrumb mixture. Place on cookie sheet.

3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center

and coating is starting to brown.

4. These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Con Queso Bean DipIngredients:

1 (15-1/2 ounce) can low-sodium or regular light red kidney beans,

rinsed and well drained

3/4 cup mild or medium salsa

1 teaspoon chili powder

1 teaspoon cumin

1/8 teaspoon salt, or to taste (optional)

1 cup shredded reduced-fat Cheddar cheese

1/2 cup fat-free sour cream

2 tablespoons chopped chives or green onions

Directions:

1. In a 1-quart microwave-safe casserole, mash the beans with a fork. S

in the salsa, chili powder, cumin, and salt (if desired). Stir to mix well. Sti

the cheese. Cover with the casserole lid, and microwave on high power fo

to 4 minutes until heated through. Remove from microwave. Stir to mix in

melted cheese. Spread the sour cream on top. Sprinkle with the chives. S

warm with fat-free tortilla chips. Cover and refrigerate leftovers, which w

keep 3 to 4 days.

Nutrition Facts

Servigs

Clories 16

Totl Ft 6

Sturted Ft 2.5

Trs Ft 0

Cholesterol 45m

Sodium 380m

Crbohydrte 13

Dietry Fiber 0

Protei 14

Nutrition Facts

Servigs 20

Clories 44

Ft 1g

Cholesterol 4mg

Sodium 86mg

Crbohydrte 5g

Dietry Fiber 1g

Sugrs 1g

Protei 3g



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