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Lower-calorie options for traditional Thanksgiving dishes

information provided by Franciscan Health

MUNSTER, Ind. (November 19, 2018) – Here are nine no-stress tips from a Franciscan Health registered dietitian on how to whittle down calories without skimping on taste this Thanksgiving season:

  • Baste your turkey with white wine or low-sodium broth instead of butter to save on fat calories.
  • Before you add your pan juices to your gravy, skim the fat, and you’ll cut calories without flavor.
  • Swap low-sodium chicken broth for most of the butter in your stuffing. Saves at least 50 calories per serving and cuts the fat in half.
  • Sneak more vegetables in your stuffing. Onions, carrots, mushrooms and celery are all tasty additions.
  • Instead of traditional green bean casserole, give steamed green beans a chance. Toss them with a little olive oil and/or lemon if you desire.
  • Make Mom’s casserole with low-sodium or reduced-fat varieties of cream of mushroom (or cream of celery) soup. For each can of condensed soup, you’ll save 120 calories and 16 grams of fat by going with reduced-fat version.
  • Instead of high-fat croissants or biscuits, choose mini whole-grain rolls from your local bakery to increase your fiber intake.
  • Aim for fruit-based pies such as apple or pumpkin, since they don’t have a top crust. A typical slice of pie can pack in as many as 400 calories, so portion size and moderation are key!
  • If making candied sweet potatoes, cut the sugar in half, use a low-calorie sweetener instead or reduce the quantity of marshmallows used.

Most of all, don’t beat yourself up or go overboard on restrictions–enjoy the day and eat mindfully.


The Lansing Journal
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