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Healthy Thanksgiving Recipes

11/19/2013

With the holiday season approaching, try adding some delicious and healthier recipes to serve your family and friends. The Crawfish Squash Casserole is a long-time favorite of mine and will satisfy appetites of heart- healthy seekers as well as any holiday guests. The Stuffed Sweet Potatoes are truly a year-round favorite. Sweet potatoes are high in calcium, folate, potassium, beta-carotene and especially high in Vitamin C.

Crawfish Squash Casserole

Yield: 8 servings
Each Serving: 224 calories, 22 gms carbohydrate, 3 gms fat, 20 gms protein, 449 mg sodium
Diabetic Exchange: ¾ carbohydrate, 2 very lean meat, 2 vegetables, and 1 fat

Ingredients:

  • 6 cups sliced squash, about 2 lbs.
  • 1 large onion, chopped
  • 11 bell pepper, chopped
  • 1 clove garlic, minced
  • 1 cup celery, chopped
  • ¼ cup light butter or margarine, melted
  • 1 egg, slightly beaten
  • 2/3 cup Italian seasoned bread crumbs
  • ¼ to ½ tsp. black pepper
  • ¼ tsp. red pepper
  • 1 lb. crawfish tails (shrimp may be substituted)
  • 1/8 tsp. hot sauce
  • 1/3 cup grated Parmesan cheese
  • ½ tsp. salt
  • ¼ tsp. thyme

Instructions:

  • Cook squash and water in microwave until tender.
  • Conserve water.
  • Sauté onion, bell pepper, celery and garlic in butter until tender.
  • Add sautéed vegetables and egg to squash; stir in remaining ingredients.
  • Add water from squash as needed to moisten dressing.
  • Spoon the mixture into a greased 9 X 13 inch baking dish.
  • Bake in 350 degree oven for 30 minutes.

Stuffed Sweet Potatoes

Yield: 6 servings.
Each Serving: 104 calories, 25 gms carbohydrate, 2 gms protein, 32 gms sodium
Diabetic Exchange: 1 carbohydrate and ½ fruit serving

Ingredients:

  • 3 large sweet potatoes 1 cup crushed pineapple, drained
  • ¼ cup reserved pineapple juice ¼ tsp. cinnamon

Instructions:

  • Scrub potatoes and prick with a fork.
  • Bake at 400 degrees for 1 hour.
  • Halve potatoes lengthwise and scoop out pulp.
  • Mash and combine with mixture of the remaining ingredients.
  • Pile into shells.
  • Bake at 350 degrees for 15 minutes or until heated through.
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Nutrition Tips Provided By:

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Carolyn Bell, RDN

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