From Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center & Spa
'Stolen with permission' from Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center & Spa, this low-fat, low-calorie, low-sodium version of the Thanksgiving feast will have your waistband giving thanks this year! As the average American eats about 3,000-3,500 calories during the Thanksgiving meal, SupermarketGuru.com thought we could all use a healthy, but oh-so-tasty, alternative menu - that’s why Chef Stewart put together the perfect Thanksgiving Feast with just 500 calories or less - still leaving room for wine and dessert.
Turkey and Gravy, at a mere 150 calories, per 3 oz serving, is the cornerstone of any Thanksgiving meal; the Pritikin-version is succulent and flavorful, roasted with fresh herbs and finished with low-calorie gravy. These Pritikin Mashed Potatoes have just 110 calories per one cup serving; you can skip the stuffing and get your starch fix with these - made the Pritikin Way with caramelized onions and non-fat sour cream, the side dish staple gets a healthy makeover. The Roasted Brussels Sprouts are only 100 calories per one cup serving - add some color to your plate with one of the season’s most popular veggies - seasoned with garlic, salt and pepper they’re nutrient-rich, fiber-full and low-calorie.
Chef Anthony Stewart has won accolades worldwide, including five gold medals in top culinary competitions, for his masterful use of foods like fresh seafood and tropical fruit from his native Jamaica. When not in the kitchen, he’s in the classroom, and has inspired thousands of Pritikin guests “to have some fun!”
Pritikin Longevity Center & Spa www.pritikin.com Roasted Turkey and Gravy makes 24 small servings, Caramelized Onion Mashed Potatoes serves 6 and Roasted Brussels Sprouts serves 8.Roasted Turkey and Gravy Ingredients:
6 to 8 pounds skinless turkey breast
Ingredients for the Turkey Marinade:
1 cup red wine
2 tablespoons paprika
2 white onions, chopped
2 cups fresh orange juice
2 stalks celery, chopped
2 tablespoons chopped garlic
2 bay leaves
1 tablespoon salt-free lemon pepper
1 tablespoon dried oregano
1 tablespoon fresh thyme leaves
1 teaspoon fresh rosemary, minced
Ingredients for the Mirepoix:
3 carrots, chopped
2 white or yellow onions, chopped
1 head of celery, chopped
Ingredients for the Gravy:
Drippings/vegetables from the turkey roasting pan
1 pint vegetable stock (low-sodium)
1 tablespoon fresh, chopped thyme
3 tablespoons balsamic vinegar
2 tablespoons tomato paste
2 tablespoons cornstarch dissolved in 2 tablespoons cold water
Steal This Recipe® Step by Step Instructions for the Roast Turkey & Mirepoix:
In a food processor, combine all marinade ingredients and puree.
Use mixture to marinate turkey breasts.
Place mirepoix in a roasting pan and place marinated turkey on top.
Cover with aluminum foil and bake at 275 degrees F. for 2 ½ hours.
Remove cover and bake at 375 degrees F. until done. (For nicely moist turkey breasts, a meat thermometer should register no more than 175 degrees Fahrenheit.)
Save drippings from pan to make gravy.
Steal This Recipe® Step by Step Instructions for the Gravy:
In a small saucepan on medium heat on the stove, reduce all ingredients, except cornstarch mixture, by about half (about 20 minutes).
Thicken with cornstarch mixture. Strain and serve.
Caramelized Onion Mashed Potato Ingredients:
½ Onion, diced
½ tablespoon garlic, minced
½ teaspoon splenda
4 large Idaho Potato, peeled & diced
½ teaspoon Dijon mustard
½ pint soy milk
¼ cup fat free sour cream
¼ teaspoon black peppercorns, ground
Steal This Recipe® Step by Step Instructions for the Caramelized Mashed Potato:
In a large hot skillet brown onions, when they are light brown add garlic & Splenda and cook over medium heat for 10 minutes.
In a small stockpot boil potatoes. When they are soft drain water. In a mixer add all ingredients and mix until smooth.
Roasted Brussels Sprouts Ingredients:
2lb. Brussels sprouts (cleaned and cut into halves)
¼ tsp. Baking soda
2 qt water
2 Tbsp. Chopped garlic
2 Tbsp. Pritikin All purpose seasoning
Steal This Recipe® Step by Step Instructions for the Roasted Brussels Sprouts:
Bring water to the boil; add baking soda and then Brussels sprouts. Turn off the flame and let sit for 2 minutes.
Drain and toss with garlic and Pritikin seasoning.
Place on a baking tray and bake at 400 degrees for 15 minutes and serve.