Wednesday, November 14, 2012

Healthy Thanksgiving Alternatives

If you love Thanksgiving, but don't love all the calories that come with it, here are a few healthy recipes created by Bellevue Club dietitians. Try one, or try them all, and let us know how you like them!

For additional recipe ideas, meal planning, allergy-specific nutrition information and more, contact the Wellness Center at 425-688-3461 or to meet with a dietitian.
2 Cornish hens, split lengthwise
3 tablespoons lemon juice
3 tablespoons olive oil
2 cloves finely chopped garlic
2 tablespoons dry rosemary (other dried herbs)

Preheat oven to 450 degrees. Mix lemon juice, olive oil, garlic and rosemary together in bowl. Place hens on baking sheet skin side up. Poor mixture over hens. Bake 35 to 40 minutes.
Cornish Hen
If you get this just right it will be like eating a healthy bag of potato chips—crispy, crunchy and mouth watering!

2 heads of broccoli
1-2 teaspoons salt
1 teaspoon pepper
1 tablespoon olive oil

Pre-heat oven to 475 degrees. Cut broccoli florets (top of broccoli) and rinse. Place on baking sheet and sprinkle with salt and pepper. Evenly pour olive oil over top of broccoli. Mix and spread mixture around with hands so that the broccoli is evenly covered in salt, pepper and olive oil. Place the broccoli in the oven for 10-15 minutes. Start checking it at 10 minutes. You are looking for blackened tips and a crispy texture. Enjoy!

Makes 4 servings
Per serving: Calories 50, Fat 4g, Carbohydrates 4g, Fiber 1g, Protein 2g
8 ounces nonfat vanilla yogurt
½ cup canned 100% pure pumpkin puree (no added sugar)
1 tablespoon slivered almonds or chopped walnuts
Dash cinnamon

In a small bowl, blend or layer the yogurt and pumpkin. Top with nuts and cinnamon.

Makes 1 serving

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