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Friday, November 4, 2011

Don't Be a Turkey

Our Friday series has moved on to the next holiday, Thanksgiving!  Each Friday we will share with you calorie content of traditional Thanksgiving dishes.  We will also offer ways to reduce the calorie content of those favorites!

Side Dishes
There are usually plenty of side dishes at the Thanksgiving table.  To keep your calorie content down, either sample small portions of multiple sides OR pick a couple sides that you really like and eat an entire serving size of each.  Here are a few of the most popular sides:   

French's Green Bean Casserole
Serving Size = 1 cup
Calories = 142
Fat = 8g
Saturated Fat = 4g
Carbs = 14g
Fiber = 3g
Protein = 3g

Make this recipe even more healthy by using Campbell's Healthy Choice Cream of Mushroom Soup to reduce fat, calorie and sodium content. Also, some recipes call for soy sauce which immensely increases sodium content, so feel free to skip it! 

Mashed Potatoes
Serving Size = 1 cup
Calories = 237
Fat = 9g
Saturated Fat = 4g
Carbs = 35g
Fiber = 3g
Protein = 3g

Notice this dish is missing something...the gravy.  Traditional mashed potatoes prepared with whole milk and butter pack a big caloric punch.  If you want to add gravy, make sure potatoes are prepared with lower fat milk and/or lower fat butter.

Stove Top Stuffing
Serving Size = 1 cup
Calories = 214
Fat = 2g
Saturated Fat = .5g
Carbs = 41g
Sodium = 858mg
Fiber = 1.5g
Protein = 7g

Ok so not everyone uses Stove-Top, but it is the most universal stuffing!  When preparing stuffing, be careful with your add-ins.  Stuffing often contains high fat turkey parts that will drive the fat and calorie content up so opt for low-fat meat substitutes.   

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