Heart-Healthy Thanksgiving
Getting your family to eat heart-healthy, especially during the holiday season, takes effort! But the American Heart Association can help. Kick off the season by taking part in National Eating Healthy Day on Wednesday, November 5th. Then, use AHA recipes to serve up delicious and diet-friendly Thanksgiving dishes.
Turkey with Blueberry Pan Sauce | Serves 4
- ¼ cup all-purpose flour
- ¾ tsp. salt, divided
- ½ tsp. freshly ground pepper • 1 lb. turkey tenderloin
- 1 tbsp. extra-virgin olive oil • ¼ cup shallots, chopped
- 1 tbsp. fresh thyme, chopped • 2 cups blueberries
- 3 tbsp. balsamic vinegar
Preheat oven to 450°F. Whisk flour, ½ tsp. salt, and pepper in a shallow dish. Dredge turkey in the mixture (discard any leftover flour). Heat oil in a large ovenproof skillet over high heat. Add turkey; cook until golden brown on one side, 3-5 minutes. Turn turkey over; transfer pan into oven. Roast until the turkey is just cooked through and no longer pink in the middle, 15 to 20 minutes. Transfer turkey to a plate and tent with foil to keep warm.
Place the skillet over medium heat. Add shallots and thyme, stirring constantly, cook until shallots begin to brown, about 1 minute. Add blueberries, vinegar, and remaining ¼ tsp. salt; stirring occasionally, until blueberries burst and release their juices and mixture becomes thick and syrupy, 4-5 minutes. Slice the turkey and serve with blueberry pan sauce.
Nutritional: Calories per serving 220; Total Fat 5g; Saturated Fat 1g; Monounsaturated Fat 3g; Cholesterol 45 mg; Sodium 285 mg; Carbohydrates 17g; Fiber 2g; Protein 29g; Potassium 157 mg
Maple Cinnamon Applesauce | Serves 8
- 2 Golden Delicious or other sweet apples, peeled and cut into 1-in. pieces
- 6 McIntosh or other tart apples, peeled and cut into 1-in. pieces
- ¼ cup water
- 2 tbsp. pure maple syrup
- ½ tsp. ground cinnamon
Combine apple pieces and water in a large saucepan. Bring to a boil; then reduce heat to maintain a simmer. Cover and cook; stirring once or twice, until the apples are very soft and falling apart (about 30 minutes). Mash the apples to desired consistency; stir in maple syrup and cinnamon.
Note: Make ahead and refrigerate for up to 2 weeks or freeze for up to 6 months.
Nutritional: Calories 77; Sodium 1mg; Carbohydrates 29g; Fiber 2g; Potassium 127 mg
Green Bean Casserole | Serves 8
- 1 lb. frozen green beans, thawed (French cut is best)
- ½ tsp. pepper
- ½ cup low-fat sour cream
- 1 small onion, cut into thin sticks
- Cooking spray
- ¼ cup whole wheat flour
- 1 10.5 oz. can reduced-fat, low-sodium cream of mushroom soup
Preheat oven to 350°F. In a 9×13 casserole dish, combine green beans, soup, sour cream, and pepper. Stir until well mixed; bake for 20 minutes. While casserole cooks, spread out onion sticks; lightly spray with cooking spray. Sprinkle flour over onion pieces; tossing to coat equally. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions; cook until crispy, stirring occasionally. Remove casserole from oven, add ½ of onions and stir well. Top with remaining half and return to oven; bake 5 minutes more. Serve warm.
Nutritional: Calories 77; Total Fat 2g; Saturated Fat .5g; Polyunsaturated Fat .5; Monounsaturated Fat .5g; Cholesterol 4 mg; Sodium 138 mg; Carbohydrates 12g; Dietary Fiber 2g; Protein 3g; Potassium 401mg; Calcium 80mg
Courtesy of the American Heart Association (Heart.org)
