Turkey Day Recipe Countdown: Pecan Pie

No matter how you say it, Peacan Pie is a Thanksgiving classic, but did you know that just one a slice of pecan pie can pack in a whopping 500 calories? This year, try using this lower calorie recipe and enjoy this holiday treat guilt-free!



INGREDIENTS:

1 cup Brown sugar

¼ cup White sugar

½ cup Water

2 Tablespoons Arrowroot (for thickener)

1/3 cup Egg beaters

2 each Eggs

2 Tablespoons Butter

1 teaspoon Pure vanilla extract

½ teaspoon Salt

2 cups. Pecans, chopped

 Pie Crust

4 ounces Butter, unsalted, cold

4 ounces Fat free cream cheese, cold

¼ cup. Sugar

1/8 teaspoon Salt

¼ teaspoon Baking powder

1 Tablespoon Apple cider vinegar

4 Tablespoons Ice cold water

2 cups Flour

¼ cup Flour, for rolling out pie crusts.

 

PREPARATION:

• Preheat oven to 375° F.


• In mixing bowl, with paddle attachment, mix all ingredients.


• Sprinkle clean counter with a small amount of flour.


• Roll dough out on counter, large enough for a 9” pie pan. This dough recipe should make enough for three pies. Make sure dough is not too thick.


• Once you have rolled out the dough, it will more than likely be a 14 x 14 circle. There will be lots of extra dough.


• Then place the large rolled out dough over the pie pan. Press dough down into pie pan, to make a good fit. Cut off excess dough that drapes below the edge of the pie pan. Leave enough dough so that you are able to fold and crinkle along the edges.


• Once you have cut the extra dough off roll that dough back into another ball and repeat if you are making multiple pies. Otherwise freeze.


• Crinkle the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.

 Pecan Filling:

• In medium sauce pot, mix sugars and ½ cup of water. You are making simple syrup.


• Bring sugar and water to low boil.


• Mix arrowroot or cornstarch with cold water, about 2 tablespoons.


• Whisk cornstarch or arrowroot slurry into the low boiling sugar mixture.


• Whisk until thickened. If after 5 minutes the sugar syrup is not thickened make slurry.


• Then pull off heat, mix in salt, vanilla and pecans.


• Let cool to about room temperature.


• Then whisk in eggs and egg beaters.


• Fill chill pie crust.


• Bake in oven for approximately 50 minutes or so. The center should be slightly jiggling.


• Cool pie completely then enjoy alone or with non fat cool whip.

 *Chef’s Note: A traditional pecan pie may have over 500 calories per 1/8 slice! This pecan pie is still a little higher in calories and fat, but definitely the ‘better’ choice. To reduce calories even more, use all egg beaters in place of the eggs, plus take out the added butter. Pecan pie is a seasonal treat, so it’s OK to enjoy your slice on Thanksgiving Day!

 Number of servings: 12

Serving size: 1/12 of the pie

Calories: 290

Fat: 16

Turkey Day Recipe Countdown: Spiced Pumpkin Mousse

INGREDIENTS:

8 ounces Fat free cream cheese

16 ounces Whipped topping, sugar free and dairy free

1/2 cup Confectioners sugar 

1/2 cup Pumpkin, unsweetened

1 teaspoon Cinnamon

1/4 teaspoon Ginger, ground

1/4 teaspoon Cloves, ground

1/4 teaspoon Nutmeg, ground

PREPARATION:

• In a mixing bowl, mix cream cheese, sugar, pumpkin, cinnamon, ginger, cloves and nutmeg until smooth.


• Fold in thawed whipped topping.


• Refrigerate, freeze, or continue to make a Spiced Pumpkin Mousse Pie. 

*Chef's Note:  This is great on its own or served as a Spiced Pumpkin Mousse Pie using the H3 Cream Cheese Pie Dough.  

Servings: 16

Calories: 80

Fat: 1.5 grams

Turkey Day Recipe Countdown: Sweet Potato Dauphinoise

INGREDIENTS:

4 each Sweet potatoes, medium sized, peeled, sliced thin

2 each Garlic cloves, minced

1 teaspoon Salt

¼ teaspoon White pepper

¼ teaspoon Nutmeg

1 ½ cup Skim milk

1 cup Egg beaters, or egg substitute

¾ cup Gruyere cheese, shredded

PREPARATION:

• Preheat oven to 350°F.


• Mix wet ingredients and seasoning in medium sized bowl.


• In separate bowl using a mandolin or food processor slicer attachment, slice potatoes very thinly into bowl.


• Then place potatoes into milk and egg mixture.


• Mix well to see that each potato is coated.


• Then spray small baking dish or casserole dish with non-stick pan spray.


• Place ½ of the potato mixture in casserole dish.


• Sprinkle half the amount of gruyere cheese over those potatoes. Then repeat with the rest of the potatoes.


• Make sure to firmly press down potatoes to make them compact.


• Place plastic wrap over casserole dish, be sure to keep it right up to the edges.


• Then place aluminum foil over the plastic wrap, and be sure to conceal the plastic wrap.  (It will not melt.)


• Bake in oven for about 35 minutes or until fork tender. 

 

Number of Servings: 8

Serving Size: About ½ cup

Calories: 130

Fat: 3.5

Turkey Day Recipe Countdown: Whole Wheat Bread Stuffing

 



INGREDIENTS:

6 pieces Whole wheat bread, diced (day old is preferred)

1 Tablespoon Butter, unsalted

¼ cup Onion, diced

¼ cup Carrot, diced

¼ cup Celery, dice

1 cup Granny smith apples, peeled, and diced

1 cup Low sodium chicken broth

¼ cup Apple juice

1 Tablespoon Rosemary

2 teaspoon Thyme, fresh, chopped

¼ teaspoon Sea salt

½ teaspoon Black pepper

PREPARATION:

• Preheat oven to 400°F.


• Arrange bread in a single layer on a baking sheet and toast for 10 to 15 minutes or until golden brown.


• In a large skillet over medium high heat, add butter and then sauté onion, celery and carrots.  Sauté mire poix for 3 to 5 minutes or until translucent and tender.


• Add apples and herbs to pan.


• In a large bowl, combine toasted bread, chicken broth, apple juice, vegetable mixture, salt and pepper.


• Arrange in a 13x9 inch baking dish.


• Bake in oven for 30 to 40 minutes covered.  Then uncovered for about 5 to 10 minutes or until most of the liquid has been absorbed and the top is golden brown.

Number of Servings: 8

Serving Size: ½ cup

Calories: 107

Fat Grams: 1.5

H3 Recipe: Roasted Pork Tenderloin with Spiced Apple Cider Compote

Last week, I shared a recipe from our Holiday Cooking Healthy workshop - Butternut Squash Risotto.   With Thanksgiving right around the corner, I thought it most appropriate to share another great holiday recipe!   Browse our Healthy Recipe page for a great side dish to accompany this savory and sweet main dish.



Roasted Pork Tenderloin

Ingredients:

2 each   Pork tenderloins, cleaned and trimmed, plain

1/2 tsp.   Sea salt

¼ tsp.   Ground white pepper

Meat thermometer

Marinade:

½ c.   Soy sauce, low sodium

½ c.   Maple syrup, sugar free

1 T.   Rosemary, fresh,chopped

1 T.   Thyme, fresh, chopped

1 T.   Garlic, chopped

1 each   Shallot, chopped

Preparation:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, to let reduce to use as sauce.


• Preheat oven to 350ºF


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet, and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness slice on a bias and serve with your favorite sauce or our spiced apple compote.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Spiced Apple Cider Compote

Ingredients:

2 each   Apple, granny smith, peeled and cored, cubed

1 each   Shallot, chopped

1 c.   Apple juice, or apple cider

1 T.   Brown Sugar

½ tsp.   Cinnamon, ground

½ tsp.   Red pepper flakes (use ¼ tsp. at a time)

2 tsp.   Cornstarch + cold water about 2 tsp.

Preparation:

• Warm sauce pan to a medium heat


• Once pan is hot, add shallots and cook until tender then add apple cubes.


• Let apples cook for about 5 minutes, stir frequently.


• Then add apple juice, brown sugar, cinnamon, and pepper flakes.


• Stir frequently and bring apples to a simmer until apples are tender and sauce has a slight thickness to it.  If more thickness is desired add small amounts of cornstarch in cold water.  Until you have reached your desired consistency.


• Serve over pork tenderloin.

Number of Servings: 4
Serving Size: approx ¼ cup
Calories:40
Fat: 0