Eat this: Much of the fat content in turkey is just beneath the skin. To reduce calories, remove the skin before cooking. A 3-ounce serving of skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat.
Not that:Turkey with skin, and even worse, fried.
Eat this: Make low-fat gravy by pouring the turkey drippings into a glass and letting the fat rise to the top. Strain off the fat and prepare as usual.
Not that:Mama’s gravy
Mashed potatoes and stuffing
Eat this: Substitute low-fat chicken broth for butter in mashed-potato and stuffing dishes. Plus, add multi-grain bread to the stuffing or dressing to increase its fiber content.
Not that: Potatoes and stuffing made with butter and white bread.
Eat this: For dishes that require milk, use a reduced-fat variety (preferably skim or 1 percent), and try steamed vegetables.
Not that: Creamy dishes like green-bean casserole.
Eat this: Serve up smaller slices of pie and include fresh fruit with a low-fat whipped topping as a healthy alternative or on the side.
Not that: Large pieces of pie.
—Provided by Chef Dwayne L. Hairston, owner and executive chef, Custom Creations, www.customcreationsatlanta.com
Roasted Butternut Squash Soup
1 small yellow onion, chopped
4 large butternut squash
2-3 quarts of water
1/2 tsp ground allspice
1 tbsp ground cinnamon
Kosher salt to taste
Ground white pepper to taste
1/2 cup sherry vinegar
Directions: Preheat oven to 400 degrees. Place whole squash on sheet pan. Roast 45 minutes to 1 hour. Let cool and cut each lengthwise. Scoop out seeds and discard. Carefully scoop out squash away from skin and set aside.
Saute onion until translucent but not browned. Add squash, water, cinnamon, allspice and cook 30-45 minutes over medium heat. Puree in a blender in small batches, straining through a fine mesh sieve. Season to taste with salt and pepper. Upon serving, spoon just a splash of sherry vinegar on top of each bowl. Serves 6.
—Recipe courtesy of Chef Greg Sears of Corner Cafe, (404) 240-1978, www.buckheadrestaurants.com