Thanksgiving Week: Healthy Meals & Recipes (cont.)
Yield: 14 (4-inch) Belgian waffles, about 7 servings
Nutritional Information: Per serving (including pecans): 289 calories, 9.5 g protein, 40 g carbohydrate, 10.5 g fat (1.4 g saturated fat, 6 g monounsaturated, 2.7 g polyunsaturated), 33 mg cholesterol, 3.5 g fiber, 371 mg sodium. Calories from fat: 33%.
Lunch: No matter what age they are, most people love making their own personal pizzas, even if using an already prepared crust (or French bread, as in Easy French Bread Pizza). You can buy pizza sauce in bottles or cans, then grab a bag of reduced -fat shredded sharp cheddar and a bag of shredded, part-skim mozzarella. Toppings to have on hand include chopped green onions, green peppers, sliced mushrooms, sliced tomatoes, sliced reduced fat salami or pepperoni, Canadian bacon, crushed or chunks of pineapples (drained).
Easy French Bread Pizza
2 French-bread sandwich rolls, split in half
Assorted vegetable toppings:
Yield: 4 servings
Nutritional Information: Per serving (without the vegetable toppings): 189 calories, 12 g protein, 20 g carbohydrate, 6.5 g fat (4.3 g saturated fat), 15 mg cholesterol, 2 g fiber, 430 mg sodium. Calories from fat: 36%.
Dinner: Salad Night! With a bag of greens (spinach or Romaine) in your crisper, along with baby carrots, cherry or grape tomatoes, dried cranberries and cherries, pre-shredded cheese, etc., tossing a main dish salad together can be simple! Need an idea? Try this Shrimp & Avocado Salad recipe.
Shrimp and Avocado Salad
3 tablespoons fat-free sour cream
Yield: 4 servings
Nutritional Information: Per serving: 239 calories, 13 g protein, 13 g carbohydrate, 14.5 g fat (2.6 g saturated fat, 9.7 g monounsaturated fat, 2.2 g polyunsaturated fat), 84 mg cholesterol, 5 g fiber, 206 mg sodium. Calories from fat: 53%.
In anticipation of "Turkey Day," Wednesday shall be poultry-free!
Breakfast: Have a no fuss bakery breakfast today (try a make-ahead dish like Overnight Blueberry Streusel Coffee Cake) so you can get a head start making some of your Thanksgiving dishes.
Overnight Blueberry Streusel Coffee Cake
Canola cooking spray
Yield: 8 servings
Nutritional Information: Per serving (using Splenda): 219 calories, 6 g protein, 32 g carbohydrate, 8 g fat (1 g saturated fat, 4.1 g monounsaturated fat, 2.6 g polyunsaturated fat), 27 mg cholesterol, 3 g fiber, 398 mg sodium. Calories from fat: 33%. Per serving (using sugar): 340 calories, 6 g protein, 63 g carbohydrate, 8 g fat (1 g saturated fat, 4.1 g monounsaturated fat, 2.6 g polyunsaturated fat), 27 mg cholesterol, 3 g fiber, 398 mg sodium. Calories from fat: 21%.
Lunch: Enjoy a meatless sandwich, such as a Tuscany Meatless Sandwich.
Tuscany Meatless Sandwiches
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