ShareThisIf you think the refrigerator is stuffed now, just wait until it's swollen once again with the bounty of Thanksgiving leftovers.
Turkey, stuffing and cranberry sauce practically beg to be sandwiched between two pieces of thick, white bread that's been generously slathered with mayonnaise.
Then there are the sweet potatoes, the creamy green-bean casserole and the smorgasbord of sweets that couldn't be polished off the night before.
Before you submit to spending another day in elastic-waist pants, you may want to consider an alternative: lightened-up leftovers.
If done right, they can be downright delicious. And given the calories we eat on Thanksgiving, it's practically a must.
Consider this (shame-inducing) fact:
A Thanksgiving plate containing a 6-ounce piece of turkey, a half-cup of gravy, a quarter-cup of cranberry sauce, a cup of mashed potatoes, a half-cup of stuffing, one cup of green beans with butter, one bread roll with butter and an eighth of a 9-inch pumpkin pie will cost you 1,400 calories and 65 grams of fat, said Elaine Reynolds, a registered dietitian with the Mercy health-care system in the Sacramento, Calif., area.
OK, so your typical Thanksgiving plate was double that size.
Breathe, breathe.
The traditional Thanksgiving meal is pretty low on fiber -- that is, vegetables and whole grains -- so increase the nutrition quality the next day, Reynolds said.
"For that traditional turkey sandwich, use little or no mayonnaise and use cranberry sauce to moisten the bread," Reynolds said, noting that each tablespoon of mayo packs 135 calories and 15 grams of fat. "Add a good amount of lettuce and choose whole-grain bread."
Try mixing chunks of turkey with celery, walnuts, sliced grapes or raisins, and stir in nonfat sour cream or yogurt to make a turkey Waldorf salad.
"Another good idea is to take that turkey and mix it with black beans, salsa and cheese, and roll it up in a tortilla," Reynolds said.
Choose a multigrain or whole-wheat tortilla to boost fiber intake, or opt for corn tortillas, which are naturally a whole grain, she said.
Indulging in one rich meal during the Thanksgiving holiday isn't necessarily a bad thing, but "you can't continue eating like that all the time," said Marina Kercher, culinary center coordinator for a Whole Foods Market in Sacramento, Calif.
"Thanksgiving is one day of feasting, but then you can use your leftovers in a real productive and wise way to choose low-fat, healthier options," she said.
Kercher said customers have inquired in mid-November about what to do with leftovers.
Three recipes jump to mind for Kercher when she thinks of Turkey Day leftovers: comforting turkey noodle soup, spicy turkey picadillo, and savory turkey and sweet potato curry.
"It's a beautiful curry that's a great spicy, warm meal on a cold night, and it's gluten-free and high in fiber and low in fat and sodium," she said.
One of the best ways to lighten up leftovers, however, is to lighten up the Thanksgiving meal itself.
Laurel Hudson, a culinary instructor at Wellspring Academies, a residential weight-loss program south of Fresno, Calif., has been tasked with coming up with low-fat, satisfying Thanksgiving meals for program participants, and teaching students how to cook healthier versions of their favorites.
"It's challenging to make the flavors still be there without all the sugar and fat," Hudson said. "The first thing I do is add as many vegetables as possible."
Mashed cauliflower is used to help stretch mashed potatoes, and Splenda and molasses are used to sweeten real pumpkin puree, which fills a piecrust made from crushed Fiber One cereal and applesauce.
But what does Hudson use to replace the moisture imparted by butter, arguably the unsung hero of the Thanksgiving meal?
"White wine or low-fat broth is a favorite, and you can add in Molly McButter or Butter Buds to add that butter flavor without even a fraction of the calories," Hudson said. "Butter extract also works pretty well."
Herbs, chicken stock, vinegar, white wine and spices also are central to her calorie-conscious meal, the recipes for which are sent home with participants who head home for the holiday.
Once the main meal is lightened, it's time to use the leftovers.
Hudson's favorite leftover solution is to make little leftover pockets. Wonton skins -- fat-free and only 15 calories each -- are filled with little dollops of mashed potatoes, stuffing and turkey and baked, yielding crispy little pockets that can be served alongside cranberry sauce or fat-free gravy for dipping as appetizers or a light lunch.
They're cute and also come with built-in portion control.
"It's finger food, so it feels like a party," Hudson said.
Or make a mug of sugar-free hot chocolate, and add a dollop of sweet-potato pie for an instant sweet treat.
"If you make your initial Thanksgiving healthy, you'll have lots of options," Hudson said.
HEARTY TURKEY NOODLE SOUP
Serves 4
1 tablespoon extra-virgin olive oil
2 cloves garlic, thinly sliced
1 yellow onion, chopped
2 teaspoons chopped thyme
3-1/2 to 4 cups low-sodium chicken broth
2 cups baby spinach
2 cups cubed or shredded turkey or chicken
1-1/2 cups uncooked wide egg noodles
One 15-ounce can cannellini beans, drained
One 14.5-ounce can sliced carrots, drained
Salt and pepper to taste
Heat oil in a large pot over medium-high heat. Add garlic and onions, and cook for 3 minutes. Add thyme and stir to blend. Add broth, spinach, turkey, noodles, beans, carrots, and salt and pepper, and stir well.
Bring to a boil, reduce heat, cover and simmer about 15 minutes, or until noodles are tender. Ladle into bowls and serve.
Per serving using turkey: 409 cal.; 34 g pro.; 47 g carb.; 9 g fat (3 sat., 4 monounsat., 2 polyunsat.); 79 mg chol.; 797 mg sod.; 7 g fiber; 7 g sugar; 20 percent calories from fat.
-- Courtesy of Whole Foods Market
TURKEY PICADILLO
Serves 8
Note: This can be served "Cuban style" over rice and beans, or topped with taco fixings such as lettuce, tomatoes and onions.
2 tablespoons extra-virgin olive oil
1 white onion, chopped
3 cloves garlic, finely chopped
5 cups chopped skinless, boneless roasted turkey
1 cup pitted green olives, drained and sliced
1/3 cup brined capers, drained
1 cup slivered almonds
Two 28-ounce cans diced tomatoes, with their liquid
1 tablespoon sugar
2 bay leaves
Salt and pepper to taste
1/2 cup seedless raisins
8 flour or corn tortillas, warmed (optional)
Heat oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until softened, 8 to 10 minutes. Add garlic and cook 1 minute more. Add turkey, olives, capers and almonds, and cook for 5 minutes more. Add tomatoes, sugar and bay leaves and simmer, uncovered, until thickened, about 15 minutes. Season with salt and pepper, stir in raisins and cook 5 minutes more. Remove and discard bay leaves. Spoon into bowls and serve with warm tortillas on the side, if desired.
Per serving without tortillas: 347 cal.; 32 g pro.; 15 g carb.; 16 g fat (3 sat., 10 monounsat., 3 polyunsat.); 60 mg chol.; 880 mg sod.; 4 g fiber; 9 g sugar; 44 percent calories from fat.
-- Courtesy of Whole Foods Market
TURKEY AND SWEET-POTATO CURRY
Serves 4 to 6
Serve this dish with toasted pita or spoon on brown rice.
2 tablespoons finely chopped ginger
2 tablespoons finely chopped garlic
2 teaspoons crushed red pepper flakes
2 tomatoes, chopped
2 tablespoons curry powder
2 tablespoons garam masala
1 cup nonfat yogurt
1/2 bunch cilantro, chopped
1 pound chopped cooked turkey
1 tablespoon extra-virgin olive oil
1 small yellow onion, chopped
1 pound chopped cooked sweet potatoes
3 tablespoons brown sugar
2 tablespoons half-and-half (optional)
Put ginger, garlic, pepper flakes, tomatoes, curry powder, garam masala, yogurt and cilantro into a deep bowl and stir to combine. Add turkey, toss well, cover and refrigerate overnight. Heat oil in a large skillet over medium heat. Add onions and cook until translucent. Stir in turkey and marinade, sweet potatoes, sugar and half-and-half, if using, and cook until heated through. Transfer to a large bowl and serve.
Per serving based on 6: 308 cal.; 26 g pro.; 34 g carb.; 8 g fat (3 sat., 3 monounsat., 2 polyunsat.); 65 mg chol.; 99 mg sod.; 3 g fiber; 24 g sugar; 24 percent calories from fat.
-- Courtesy of Whole Foods Market
LEFTOVER THANKSGIVING POCKET POPPERS
Makes 48 pockets
1 package won ton wrappers
1 cup leftover turkey breast, minced
1/2 cup leftover cranberry sauce
3/4 cup leftover stuffing
3/4 cup leftover mashed potatoes
1/4 cup Egg Beaters
Pam cooking spray
Turkey gravy, optional, for dipping
Preheat the oven to 350 degrees. Lay the wrappers out on a table. Spray the tops lightly with Pam. Dip a pastry brush in Egg Beaters or egg whites and brush the edges of the wrappers. Mix the turkey, cranberry sauce, mashed potatoes and stuffing together in a bowl.
Place 1 mounded teaspoon of filling on one side of each won ton wrapper. Fold over the other side of the wrapper and pinch together the edges, and seal with fork prongs. Lightly spray the tops with Pam.
Place on a parchment-paper-lined baking sheet. Bake in the oven for 15-20 minutes or until golden brown. Serve with gravy for dipping, if desired.
Per pocket without gravy: 41 cal.; 2 g pro.; 7 g carb.; 0.5 g fat; 3 mg chol.; 78 mg sod.; 0 g fiber; 1 g sugar; 12 percent calories from fat.
-- Courtesy of Laurel Hudson, culinary instructor at Wellsprings Academy for Weight Loss
LIGHTER HERBED TURKEY BREAST
Serves 4 (4-ounce serving)
1 pound fresh lean turkey breast; boneless and skinless
1 container poultry blend of fresh herbs -- thyme, rosemary, sage and basil
1 clove of garlic, minced
Freshly cracked pepper
Salt, to taste
1 teaspoon chicken bouillon powder
Pam cooking spray
8 sheets of parchment paper
Preheat oven to 400 degrees. Spray one side of each piece of parchment paper with Pam. Lay a turkey breast on four of the sheets of parchment paper. Sprinkle the garlic evenly over the turkey breasts. Lay a few pieces of whole herbs on top of the turkey breasts.
Season with salt and pepper to taste. Sprinkle with 1/4 teaspoon bouillon each, evenly. Place the other piece of parchment paper, sprayed side down, on top of the turkey breast.
Fold all the sides into a square, and staple the corners and anywhere else that is loose. Place the parchment packets on a baking sheet.
Bake in the oven for 15 to 25 minutes, or until the internal temperature is 165 degrees and the juices run clear.
To serve, gently cut into the top piece of paper and open, and then remove the herbs and each breast from the packet.
Per serving: 132 cal.; 28 g pro.; 1 g carb.; trace fat; 70 mg chol.; 341 mg sod.; 0 g fiber; 0 g sugar; 7 percent calories from fat.
-- Courtesy of Laurel Hudson, culinary instructor at Wellspring Academies for Weight Loss
LIGHTER GREEN-BEAN CASSEROLE
Serves 8
1 medium onion, chopped into thin strips
6 cups frozen French-style green beans
1 can condensed Healthy Request cream of mushroom soup
1/2 cup skim milk
1 teaspoon light soy sauce
Pinch of freshly ground black pepper
10 mini Sour Cream & Onion Quakes, crushed
1 tablespoon dried minced onion
Pam cooking spray
Preheat the oven to 350 degrees. Spray a casserole dish lightly with Pam.
Saute onion strips until tender. Stir in the green beans. Add mushroom soup, milk, black pepper and soy sauce to green beans. Stir in to mix. Pour into casserole dish and bake for 20 minutes.
Top with crushed Quakes and dried minced onion, and spray top lightly with Pam. Place back in the oven for 10 minutes, or until topping is golden.
Per serving: 102 cal.; 4 g pro.; 22 g carb.; trace fat; 0 mg chol.; 190 mg sod.; 4 g fiber; 4 g sugar; 6 percent calories from fat.
-- Courtesy of Laurel Hudson, culinary instructor at Wellspring Academies for Weight Loss
(E-mail Niesha Lofing at nlofing(at)sacbee.com.)
(Distributed by Scripps Howard News Service, www.scrippsnews.com.)
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