Thanksgiving Week: Healthy Meals & Recipes (cont.)
Slow Cooker Shepherd's Pie
Yield: 4 servings
Nutritional Information: Per serving: 367 calories, 29 g protein, 46 g carbohydrate, 6.8 g fat (1.1 g saturated fat), 61 mg cholesterol, 6 g fiber, 487 mg sodium. Calories from fat: 17%.
SATURDAY (ALL TURKEYED OUT DAY)
Breakfast: Homemade Buttermilk Pancakes (using half whole wheat flour) served with fresh fruit and light pork or soy sausage links, such as Sing the Blues Flapjacks.
Sing the Blues Flapjacks
1 cup cake flour or unbleached white flour
Yield: 5 servings (3-4 pancakes each)
Nutritional Information: Per serving: 314 calories, 11 g protein, 54 g carbohydrate, 6.5 g fat (1.3 g saturated fat), 46 mg cholesterol, 4.5 g fiber, 840 mg sodium. Calories from fat: 19%.
Lunch: Set up a Quesadilla Bar, where everyone can make their own quesadillas by putting a higher fiber flour tortilla or a couple of corn tortillas on a plate and topping with reduced fat shredded cheese and assorted fillings. Choose from chopped green onions and tomatoes, sliced avocado, corn kernels, roasted vegetables, and cooked lean meat, if desired. Top the filling with a second tortilla and slide the quesadilla onto a medium-hot, nonstick frying pan coated with canola cooking spray. When underside is lightly brown, flip over and brown the other side. Serve with nonfat sour cream and your favorite salsa.
Dinner: How about a hearty pasta and beef dish like Beef Stroganoff served with a nice green salad? You can even make this dish on Friday and heat it up in 5 minutes!
About 2 pounds top sirloin steak, trimmed of visible fat, cut into 1/3-inch strips
Yield: 6-8 servings
Nutritional Information: Per Serving (if 8 per serving): 410 calories, 38 g protein, 43 g carbohydrate, 9.5 g fat (3 g saturated fat), 76 mg cholesterol, 6 g fiber, 331 mg sodium. Calories from fat: 21%.
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