Hey there, PEP people!
Are you cooking for the big turkey day? OR, are you taking a dish to share? Either way, here are some great ways to prepare the foods you make, low fat or no fat, and DELICIOUS! Don't tell the guests they are not eating tons of fat -- no one will know!
1) As far as the turkey itself, you have a couple of choices. Either buy just the turkey breast -- all white meat and less fat -- just rim any excess fat from the ends and under the skin before cooking. OR a whole turkey -- again, trim all excess fat that is under the skin and around the turkey before baking and roasting. This makes a leaner broth/gravy!
2) Stuffing/dressing -- Either use fresh bread cubes or dried bread cubes (we recommend fresh). Layer bread, chopped onion or dried minced onion, celery, garlic, poultry seasoning, salt, pepper, Fat Free Parkay (or ICBINB) spray margarine, Molly McButter sprinkles (if desired). Layer all several times over and over. Pour fat free chicken broth over top. Either stuff into turkey or place in very large baking dish, sprayed liberally with nonstick cooking spray.....open several times during baking to stir and pour more fat free broth.
3) Mashed potatoes -- We recommend scrubbing potatoes and taking off all "spots", wrap potatoes in plastic wrap (2 potatoes to a wrap), microwave until very tender, place all potatoes in large mixing bowl while still VERY HOT, use mixer and mix with fat free margarine, salt, pepper, Molly McButter/garlic as desired, fat free milk. Whip until creamy!
4) Gravy -- If your broth is low fat, thicken with a mixture of cold water and flour, salt, pepper to taste.
5) Candied sweet potatoes -- Cook sweet potatoes (bake or boil). Spray a baking dish liberally with nonstick cooking spray. In separate bowl, mix together brown sugar and flour (about 5 parts sugar to 1 part flour). Sprinkle sugar mixture over potatoes, cut into slices in baking dish...drizzle with fat free margarine over top. Cover with foil and bake for about 45 minutes.
6) Green bean casserole -- Mix green beans (either canned or fresh cooked), low fat cream of mushroom soup (98% fat free), a little fat free milk to thin as desired. Place in casserole dish, sprayed with nonstick cooking spray. Top with crushed reduced fat Ritz crackers, mixed with fat free margarine. Bake 1/2 hour.
7) Corn bread/muffins -- The easiest way is to buy Krusteaz FAT FREE (read the label to make sure) mixes...mix with water and bake; OR If using a recipe, contact PEP to see what modifications work best (i.e, applesauce/nonfat yogurt..etc...instead of oil, shortening or butter).
8) Cranberry sauce/jello salads -- Many times, these are already fat free (unless cream cheese, whipped cream, or the addition of nuts). Note: If making a recipe, contact PEP.
9) Pumpkin pie -- Crust: If using a "bought crust", compare labels and find the lowest fat grams per 1/8th single crust. If making your own crust, either use HALF THE AMOUNT of shortening and more ice water, OR:
Fat free (not flakey) crust -- in bowl, put flour, salt (less), fat free margarine, ice water to make rollable. Spray pie plate liberally and place crust, fill.
Pumpkin filling -- use your favorite recipe, except substitute canned, evaporated FAT FREE milk (note: nuts/butter add fat), and top with fat free whipped topping!
What do you think; can you do this? OF COURSE YOU CAN!
If going somewhere else for dinner, take back some control by taking a couple of dishes. And, feel free to contact PEP for other recipe modifications/PEP counts!
Relax and have a wonderful turkey dinner!
Contact me soon!
Kathy
From EatingWell: Spring 2003
