~TURKEY~ | ~GRAVY~ | ~STUFFING~ | ~GREEN BEANS~ |
~SALAD~ | ~ROLL~ | ~CRANBERRIES~ | ~PUMPKIN PIE~ |
Food Item | Low-Cal Serving | Regular Serving |
Turkey | 80 calories | 225 calories |
Gravy | 50 calories | 120 calories |
Bread Stuffing | 100 calories | 250 calories |
Green Bean Casserole | 40 calories | 120 calories |
Salad with Dressing | 40 calories | 150 calories |
Dinner Roll | 40 calories | 200 calories |
Cranberry Sauce | 50 calories | 200 calories |
Pumpkin Pie | 100 calories | 300 calories |
Total | 500 calories | 1,565 calories |
Use a scale to weigh the turkey slice before serving.
A 3-oz. slice is about as big as a fast food hamburger patty.
If you slice it thin, it will look bigger on the plate.
Only serve white meat from the breast. Dark meat has twice as many calories. Skin has more calories than the meat, so throw the skin away. Do not serve meat that has been sitting in pan drippings, as it may absorb too much fat from the juices, even while on the platter. |
1/4 cup defatted turkey drippings 2 cups chicken broth 1/4 cup flour Salt and pepper to taste |
While turkey sits to cool, pour turkey drippings
into a container. Put into the freezer until the fat
solidifies on the top. Discard the fat. Place defatted
turkey drippings into a pan, mix in flour, add broth,
cook over medium heat until smooth. Add salt and pepper to taste. One serving = 2 tablespoons, 50 calories per serving Regular gravy with the fat left in is more than twice the calories. |
12 slices of bread, cubed ½ cup chopped onion ½ cup chopped celery 1 cup chicken broth ½ cup chopped water chestnuts 1 teaspoon ground sage |
Heat oven to 350 F. Lightly spray small frying pan with
no-stick vegetable spray. Saute onion and celery for one minute.
Add broth and sage, stir. Toss in bread cubes. Bake in its own casserole dish
in a 350 oven for 30 minutes.
Eight Servings, 120 calories per serving If diet bread is used, this will make six servings, 100 calories per serving. Boxed stuffing prepared by itself is 180 calories per serving. Homemade stuffing cooked inside the turkey may absorb fat that will add extra calories, possible 250 calories for a one-half cup serving. |
1 pkg. (16 oz) frozen green beans, thawed 2 T. chopped onion 1 packet Alfredo sauce mix 1 cup boiling water |
Spray a 9x9 baking dish with no-stick vegetable spray. Place thawed green beans in the dish. Sprinkle the chopped onion on top. Stir the sauce mix and the boiling water together. Spoon mixture onto the green beans. Bake in 350 oven for 30 minutes. Eight Servings, 40 calories per serving Don't add butter or milk or the calories could add up to 100 per serving. Real Alfredo Sauce is 350 calories for one half cup. Traditional Green Bean Casserole made with the mushroom soup and canned onion rings is about 120 calories per serving. |
1 cup chopped lettuce ¼ C. chopped cucumber or zucchini ¼ C. chopped broccoli or spinach 1 teaspoon flavored vinegar Sprinkle of parmessan cheese Dash of garlic salt Pinch of basil 1 thin slice of tomato |
This salad is so big it will need it's own plate!
Toss all ingredients except the tomato slice, which is placed on top
of the salad. 40 Calories.
It takes more calories to eat this than there are in the ingredients, so be generous and make enough to offer seconds. After all, what is Thanksgiving Dinner without second helpings. (No seconds on anything else though!) |
If you are serving Brown-N-Serve rolls (85 calories), cut one in half sideways, throw the bottom half away
and place the top half on the plate. This way it looks like all the other rolls but is only
half the calories.
If you are serving bigger dinner rolls (120 calories), then offer a half slice of regular bread or a whole slice of diet bread instead. This will look like the same amount as everyone else. No butter or margarine! One tablespoon of butter has over 100 calories, and it's all the bad kind of fat. Maybe a little squirt of fake butter that comes in the squeeze bottle is okay, but that's all. |
1 lb. bag raw cranberries 1 cup apple juice 1 can (8.5 oz) crushed pineapple in light syrup 1 packet of gelatin, plain, unsweetened |
Cook cranberries in apple juice until skins pop. Add crushed pineapple and bring to boiling. Add gelatin, mix well. Pour into dessert cups. Chill. Eight Servings, 50 calories per serving Canned cranberry sauce is over 200 calories for a one-half cup serving.
|
1 can (16 oz) solid-pack pumpkin 1 can (13 oz) evaporated nonfat milk 2 teaspoons vanilla extract 3 egg whites (throw away those fatty yolks ½ cup low-fat Bisquick mix 2 Tablespoons sugar 4 packets Sweet-N-Low 1 teaspoon ground cinnamon ½ teaspoon ground ginger ¼ teaspoon ground cloves |
Heat oven to 350 F. Lightly spray 9 inch pie pan with no-stick vegetable spray. Put all ingredients in the blender for one minute. Pour into a 9-inch pie pan. Bake for 50 minutes or until center is puffed up. Eight Servings, 100 calories per serving
(One piece of regular pumpkin pie is 300 calories.)
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