My Bariatric Kitchen Thanksgiving Recipes 2016

My Bariatric Kitchen

Healthy Thanksgiving Recipes 2016

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My Bariatric Kitchen

Healthy Thanksgiving Recipes TURKEY GRAVY ~ 24 – ¼ cup servings INGREDIENTS 6 cups Kitchen Basics Turkey or Chicken Stock 1 pkg giblets* ¼ cup chopped onion ¼ cup chopped celery

½ tsp poultry seasoning ½ tsp salt ¼ tsp pepper 2-3 Tbsp cornstarch or arrowroot powder

* from inside turkey -- neck, heart, liver, gizzard

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DIRECTIONS Add all ingredients to large stock pot and bring to a boil.

Reduce heat to low, cover and simmer 2-3 hours, stirring occasionally.

Remove giblets and strain out solids.

Return stock to pan and bring to a boil.

Mix 2 Tbsp cornstarch with enough water to dissolve and stir into boiling stock. Stirring constantly, reduce heat to med-high and cook until gravy thickens. If it doesn’t thicken in 5 minutes, combine remaining 1 Tbsp cornstarch with water and repeat process.

Season with salt and pepper to taste.

Optional: Remove meat from neck, then chop meat and liver finely and add back to gravy. If you include separated pan drippings to your gravy, add them to the stock during step 4 and know that it will skew the nutritional data below.

Calories 18, Fat 0g, Carbs 1g, Protein 2g

© Patricia A. Hill 2016

CORNBREAD STUFFING ~20 – ¼ cup servings INGREDIENTS 4 Tbsp butter ½ cup chopped celery ½ cup chopped onion 2 cups chicken stock 1 bag Pepperidge Farm cornbread stuffing*

2 Tbsp chopped black olives ½ tsp poultry seasoning ½ tsp salt ¼ tsp pepper

* If you can’t find this, you can substitute fresh cornbread. Simply bake a batch of your favorite cornbread ONE DAY AHEAD. Once completely cooled, crumble coarsely onto a baking sheet, cover loosely with plastic wrap and let sit for a minimum of 16 hours to dry out completely. Note: you may need to adjust +/- liquid in stuffing recipe with this method.

DIRECTIONS 1. Preheat oven to 350°.

2. In large bowl, add cornbread stuffing mix, olives, poultry seasoning, salt, and pepper. Stir to combine and set aside.

3. Add butter, celery and onions to large stock pot cook over medium heat until vegetables are soft, approx. 10-12 minutes.

4. Add chicken broth and bring to a boil.

5. Carefully pour vegetable/stock mixture over cornbread and mix just until combined. Taste for seasoning.

6. Pour mixture into large baking dish coated with cooking spray. Bake 40-45 minutes.

Calories 70, Fat 3g, Carbs 12g, Protein 2g

© Patricia A. Hill 2016

CHEESY CAULIFLOWER MASH ~16 – ¼ cup servings INGREDIENTS 1 head cauliflower, cut in 1” pieces* 2 wedges Laughing Cow Creamy Light Swiss** 2 Tbsp butter ½ tsp chicken bouillon granules

1-2 Tbsp fat free half and half ¼ tsp garlic powder, optional 1 tsp dried parsley, optional Salt and pepper to taste

* If you purchase frozen “riced” cauliflower, be sure to thaw thoroughly after cooking.

You may need to adjust liquid +/- with this method. ** Can substitute Laughing Cow Light Garlic and Herb wedges

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DIRECTIONS Place 1-2” water in stock pot with steamer insert. Bring water to a boil.

Add cauliflower and cover. Steam for 10-12 minutes or until fork tender.

Carefully drain cauliflower into colander. Lay out a layer of 8-10 paper towels, very carefully, place drained cauliflower on towels. Take another layer of 8-10 paper towels and mash down on top of cauliflower to remove excess moisture.

Place cauliflower, cheese wedges, butter, and chicken bouillon in food processor. Blend until fairly smooth, adding half and half in very small amounts, as needed, until desired consistency is reached. (This is dependent on size of cauliflower head).

Salt and pepper to taste, adding garlic and parsley if desired.

Calories 62, Fat 3g, Carbs 6g, Protein 3g

© Patricia A. Hill 2016

BROCCOLI CHEESE QUINOA BAKE ~16 – ¼ cup servings INGREDIENTS 2 tsp butter 1 clove garlic, minced 1 medium shallot, minced 1 cup chicken stock ½ cup uncooked quinoa 1 – 10oz bag frozen broccoli florets, thawed

1 cup Progresso cream of mushroom soup 4 oz 2% sharp cheddar cheese ½ tsp salt ¼ tsp pepper Cooking spray

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Preheat oven to 350°.

Coarsely chop broccoli florets and place in large bowl.

Heat butter in medium sized saucepan over medium-high heat.

Add garlic and shallot. Cook, stirring frequently until softened.

Carefully add chicken stock and bring to boil.

Add quinoa (rinse first if directed on package). Cook for time directed on package.

Add quinoa, mushroom soup, salt, pepper and ½ of cheese to broccoli mixture. Mix carefully to combine.

8. Transfer mixture to non-stick sprayed 9” baking dish 9. Cover with foil and bake 30 minutes.

10.Uncover, top with remaining cheese, and return to oven.

11.Bake an additional 15-20 minutes or until heated through.

Calories 81, Fat 7g, Carbs 4g, Fiber 1g, Protein 4g

© Patricia A. Hill 2016

MAPLE SPICED ROASTED SWEET POTATOES AND CARROTS ~16 – ¼ cup servings INGREDIENTS 2 medium sweet potatoes, peeled and cut in ½“ cubes 1 -16 oz bag crinkle-cut frozen carrots, thawed 3 Tbsp olive oil ¼ cup pure maple syrup 3 Tbsp honey

¾ tsp garlic powder ½ tsp onion powder ½ tsp dried thyme ½ tsp dried oregano ½ tsp salt ¼ tsp black pepper

DIRECTIONS 1. Preheat oven to 425°.

2. Prepare rimmed cookie sheet by spraying with non-stick cooking spray.

3. Place cubed sweet potatoes in large bowl.

4. In separate bowl, combine olive oil through black pepper and mix well.

5. Pour ½ mixture over sweet potatoes and stir to combine.

6. Spread sweet potatoes on baking sheet.

7. Place sweet potatoes in oven and bake 15 minutes.

8. Remove from oven and gently stir.

9. Place carrots in bowl and toss gently with remaining spice mixture.

10.Add carrots to sweet potatoes on cookie sheet, stir gently and spread out in single layer.

11.Return pan to oven and bake an additional 15-20 minutes or until edges start to brown and caramelize.

Calories 69, Fat 3, Carbs 12g, Fiber 1g, Protein 1g

© Patricia A. Hill 2016

SAVORY GREEN BEANS ~16 – ¼ cup servings INGREDIENTS 2 -28 oz cans cut Italian green beans* 2 strips thick hickory smoked bacon** 1 Tbsp beef bouillon granules***

½ tsp garlic powder ¼ tsp black pepper

*I use The Allens brand cut Italian green beans **I purchase these slices from my grocery store meat counter! ***I use Superior Touch Better Than Bouillon Beef Base (use same amount)

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DIRECTIONS Cut bacon strips in half and place in the bottom of a large stock-pot.

Add remaining ingredients and stir gently to combine.

Bring to a boil over medium-high heat, stirring once to make sure bacon is submerged and bouillon is dispersed.

Reduce heat to low and simmer, covered, for 1-2 hours.

Calories 39, Fat 0, Carbs 7g, Fiber 2g, Protein 2g

© Patricia A. Hill 2016

APPLE SAUSAGE STUFFING MUFFINS 18 servings INGREDIENTS 15 slices Ezekiel 7 Sprouted Grains Bread 3 turkey Italian sausages, casing removed* 1 Tbsp olive oil ½ cup onion, diced ½ cup celery, diced

1 ½ tsp poultry seasoning ½ tsp pepper 1 tsp salt 2 eggs ¼ cup dried apples, diced* 1 ½ cups low sodium chicken broth

*Can substitute Aidelle’s Chicken Apple Sausages and omit dried apples. See note below.

DIRECTIONS 1. Preheat oven to 325°.

2. Tear bread slices into ½ to 1”pieces. Spread out on baking sheet and place in oven. Stir every 510 minutes or until dried out and beginning to toast slightly. Let cool completely. (Can be prepared the day before.)

3. Heat large skillet over medium-high heat.

4. Add oil, turkey and onion. Cook, breaking up sausage with a spoon, for 4 minutes.

5. Add celery and continue cooking until sausage is cooked through and no longer pink. Remove from heat.

6. Place breadcrumbs in large bowl. Add sausage mixture and diced apples. Toss gently to combine.

7. In medium size bowl, combine poultry seasoning through eggs and mix well.

8. Add chicken broth to egg mixture and stir to combine.

9. Pour egg mixture over breadcrumb mixture and stir gently until well combined.

10.Preheat oven to 375°. Spray 18 muffin cups with cooking spray.

11.Divide mixture equally among muffin cups, gently packing down and mounding slightly.

12.Bake stuffing muffins for 20-22 minutes, or until stuffing is cooked through.

NOTE: If using Aidell’s sausages, omit sausage from step 5 and cook onion and celery for 5-10 minutes or until softened. Dice sausages and add to breadcrumbs in step 7 and continue.

With turkey Italian sausage and apples: Calories 118, Fat 3, Carbs 15g, Fiber 3g, Protein 7g With Aidell’s Chicken Apple Sausage: Calories 115, Fat 4, Carbs 14g, Fiber 3g, Protein 6g

© Patricia A. Hill 2016

DECADENT DOUBLE LAYER PUMPKIN PIE 24 – ¼ cup servings INGREDIENTS Crust ½ cup quick cook oats ½ cup chopped pecans ¼ cup chopped almonds 1 Tbsp coconut oil 1 Tbsp pure maple syrup

First Layer 1 scoop vanilla whey isolate protein powder 2 Tbsp unsweetened almond milk 6 oz fat free cream cheese, room temperature 5 drops liquid stevia 1 Tbsp pure maple syrup 2 cups Cool Whip FREE

Pumpkin Layer 2 boxes sugar-free instant vanilla pudding mixes 1 cup unsweetened almond milk ½ tsp ground ginger ¼ tsp ground cinnamon ¼ tsp ground cloves 1 – 15oz canned pumpkin puree (NOT pie filling)

*I use MuscleTech Nitro-Tech Vanilla Whey Isolate DIRECTIONS For Crust: 1. Spray bottom of 9x9” baking dish with very light coating of cooking spray.

2. Place crust ingredients in bowl of food processor and pulse until finely crumbled.

3. Pour mixture into baking dish and spread evenly, pressing down firmly. Place in freezer to firm.

For First Layer: 1. Place protein powder and almond milk to a large bowl and stir to dissolve.

2. Add cream cheese, stevia, and maple syrup.

3. Using an electric beater or blender, blend until smooth.

4. Fold in Cool Whip.

5. Spread mixture carefully on top of crust layer and place back in freezer to firm.

For Pumpkin Layer: 1. In large bowl, whisk pumpkin layer ingredients until well blended.

2. Carefully spread over first layer.

3. Cover and refrigerate 4 hours, or until completely set.

Calories 81, Fat 3, Carbs 9g, Fiber 1g, Protein 3g

© Patricia A. Hill 2016