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thanksgiving recipes
Nov 18, 2016 OHIOHEALTH
Your Favorite Ohio Thanksgiving Recipes, With a Healthy Twist

We offer tweaks for five of the Buckeye State’s most popular Turkey Day dishes.

Side Dish: Green Bean Casserole

If there’s one dish you’ll find on almost every Ohioan table come Thanksgiving, it’s green bean casserole. Try making the classic dish with this low-sodium recipe!

Ingredients:

1 pound frozen green beans (french cut is best), thawed
10.5-ounce canned, reduced-fat, low-sodium cream of mushroom soup
1/2 cup low-fat sour cream
1/2 teaspoon pepper
1 small onion, cut into thin strips
Cooking spray
1/4 cup whole-wheat flour

Directions:

1. Preheat oven to 350 F.
2. In a 9-by-13-inch casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes.
3. While casserole bakes, spread out onion sticks and lightly spray with cooking spray.
4. Sprinkle flour over onion pieces, tossing to coat equally.
5. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions and cook until crispy, stirring occasionally.
6. Remove casserole from oven, add half the onions and stir well.
7. Top with remaining half and return to oven; bake 5 minutes more.

Nutrition Facts Per Serving:

Serves: 8. Calories: 77. Fat: 2 grams. Saturated fat: .5 grams. Protein: 3 grams. Carbohydrates: 12 grams. Fiber: 2 grams. Cholesterol: 4 milligrams. Sodium: 138 milligrams. Sugars: 3.2 grams.

Source: American Heart Association

Side Dish: Rosemary Balsamic Roasted Vegetables

Grab your favorite vegetables and roast them with your favorite herbs and balsamic to bring out delicious, nutty flavors.

Ingredients:

Cooking spray
1/2 pound Brussels sprouts (trim brown ends off, then cut sprouts in half)
1/2 medium cauliflower, cut into florets
4 medium carrots, peeled and sliced (1/4-inch rounds)
1/2 pound turnips, peeled and chopped into 1/2-inch cubes
1/2 pound beets, peeled and chopped into 1/2-inch cubes
1 small sweet potato (peeled, optional) cut into 3/4-inch cubes
3 tablespoons balsamic vinegar
3 teaspoons extra-virgin olive oil
2 teaspoons no-calorie sweetener, granulated
2 tablespoons fresh, chopped rosemary OR 2 teaspoons dried
2 cloves fresh, minced garlic
1 teaspoon onion powder
1/2 teaspoon pepper
1/4 teaspoon salt

Directions:

1. Preheat oven to 375 F.
2. Spray 9-by-13-inch baking dish with cooking spray.
3. Thoroughly wash all vegetables, cut and toss together in large bowl.
4. In small bowl, whisk together vinegar, oil, no-calorie sweetener, rosemary, garlic, onion powder, pepper and salt. Pour over vegetable mixture and toss well.
5. Pour vegetable mixture into prepared baking dish. Bake in preheated oven for 30-35 minutes, stirring once, until all vegetables pierce easily with a fork.

Nutrition Facts Per Serving:

Serves: 8. Calories: 98. Fat: 2.1 grams. Saturated fat: .3 gram. Protein: 3 grams. Carbohydrates: 19 grams. Fiber: 5 grams. Cholesterol: 0 milligrams. Sodium: 170 milligrams. Sugars: 8 grams.

Source: American Heart Association

Main Dish: Roasted Turkey with Rosemary-Garlic Butter Rub and Pan Gravy

Save some rosemary from the roasted vegetable side dish and make this tasty turkey recipe.

Ingredients:

1 (12-pound) fresh or frozen turkey, thawed
1/4 cup butter, softened
1 tablespoon chopped fresh rosemary, divided
1 1/4 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/2 teaspoon ground coriander
4 garlic cloves, minced
2 carrots, coarsely chopped (1 1/4 cups)
2 celery stalks, coarsely chopped (about 1 cup)
1 medium onion, coarsely chopped (about 2 1/2 cups)
Cooking spray
3 cups fat-free, lower-sodium chicken broth, divided
3 tablespoons all-purpose flour
3 tablespoons water

Directions:

1. Preheat oven to 425 F.
2. Remove giblets and neck from turkey; discard liver. Reserve neck and giblets. Pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under turkey.
3. Combine butter, 2 teaspoons rosemary, 1 teaspoon salt, 1/4 teaspoon pepper, the coriander and the garlic in a small bowl. Rub butter mixture under loosened skin and over breasts and drumsticks. Tie legs together with kitchen string. Place remaining 1 teaspoon rosemary, reserved giblets and neck, carrots, celery and onion in the bottom of a large roasting pan coated with cooking spray. Add 1/2 cup broth. Place roasting rack in pan. Arrange turkey, breast side up, on roasting rack. Bake turkey at 425 F for 30 minutes.
4. Reduce oven temperature to 325 F (do not remove turkey from oven). Add 1/2 cup broth to pan. Bake an additional 30 minutes. Rotate pan in oven; bake an additional 30 minutes or until a thermometer inserted into meaty part of thigh registers 165 F. Remove from oven; let stand on a cutting board for 30 minutes. Discard skin.
5. Place a large zip-top plastic bag inside a 4-cup glass measure. Strain pan drippings into bag; let stand 10 minutes. Discard solids. Seal bag; snip off one bottom corner of bag. Drain pan drippings into a medium saucepan, stopping before fat layer reaches the opening. Add remaining 2 cups broth to pan; bring to a boil. Combine flour and water in a small bowl, stirring with a whisk until smooth. Stir the flour mixture into broth mixture, and boil 1 minute or until thickened, stirring constantly. Stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Serve gravy with turkey.

Nutrition Facts Per Serving:

Serves: 12 (about 6 ounces turkey and 1/4 cup gravy each). Calories: 304. Fat: 8.4 grams. Saturated fat: 3.9 gram. Protein: 51.3 grams. Carbohydrates: 2.6 grams. Fiber: .5 grams. Cholesterol: 177 milligrams. Sodium: 486 milligrams.

Source: Cooking Light

For Dessert: Baked Sweet Potatoes and Apples

Skip the sugar overload of your classic pie fillings. With this dish, you’ll get the sweetness of a dessert, but with the benefit of apples and sweet potatoes!

Ingredients:

Cooking spray
1/4 cup sugar
1/2 teaspoon ground cinnamon
3 medium sweet potatoes, peeled, cut crosswise into 1/4-inch slices
2 medium sweet apples, such as Rome Beauty or Gala, peeled, each sliced into 10 wedges
3 tablespoons light tub margarine

Directions:

1. Preheat the oven to 350 F. Lightly spray a 1 1/2-quart glass casserole dish with cooking spray.
2. In a small bowl, stir together the sugar and cinnamon.
3. In the casserole dish, layer in order half each of the sweet potatoes, apples and cinnamon-sugar. Dot with about half the margarine. Repeat.
4. Bake, covered, for 1 hour to 1 hour 15 minutes, or until the sweet potatoes and apples are soft.

Nutrition Facts Per Serving:

Serves: 8. Calories: 101. Fat: 2 grams. Saturated fat: 0 gram. Protein: 1 gram. Carbohydrates: 21 grams. Fiber: 3 grams. Cholesterol: 0 milligrams. Sodium: 61 milligrams. Sugars: 14 grams.

Source: American Heart Association

For Dessert: Makeover Dirt Dessert

OK, so a good dirt pudding is never going to be the healthiest option. But we know how popular the dish is in Ohio so we found a recipe that cuts the levels of sugar and fat. Enjoy!

Ingredients:

1 package (8 ounces) fat-free cream cheese
1 package (3 ounces) cream cheese, softened
3/4 cup confectioners’ sugar
3 1/2 cups cold fat-free milk
2 packages (1 ounce each) sugar-free instant vanilla pudding mix
1 carton (12 ounces) frozen reduced-fat whipped topping, thawed
1 package (15 1/2 ounces) reduced-fat Oreo cookies, crushed

Directions:

1. In a large bowl, beat cream cheeses and confectioners’ sugar until smooth. In a large bowl, whisk milk and pudding mixes for 2 minutes; let stand for 2 minutes or until soft-set. Gradually stir into cream cheese mixture. Fold in whipped topping.
2. Spread 1 1/3 cups of crushed cookies into an ungreased 9-by-13-inch dish. Layer with half of the pudding mixture and half of the remaining cookies. Repeat layers. Refrigerate for at least 1 hour before serving.

Nutrition Facts Per Serving:

Serves: 20 (1/2 cup each). Calories: 199. Fat: 6 grams. Saturated fat: 4 grams. Protein: 5 grams. Carbohydrates: 33 grams. Fiber: 1 gram. Cholesterol: 6 milligrams. Sodium: 348 milligrams. Sugars: 18 grams.

Source: Taste of Home