The stuffing is arguably one of the most favored dishes of Thanksgiving. But many recipes can be full of fat and cholesterol.
Chef Mary Ross from Select Health shares a recipe that cuts out unwanted calories on our Thanksgiving table without sacrificing taste.
1 ½ lb. sourdough, French or wheat bread, or a combination made without added fats
or 1 package (16-oz. ) unseasoned bread cubes (10 cups)
1 lb. reduced-fat (7% fat or leaner) country style sausage
1 cup chopped onion
3 celery stocks including leaves, chopped
2 firm golden delicious or Granny Smith apples, chopped
1 cup mushrooms, sliced (optional)
½ cup raisins
2 cloves fresh garlic, pressed or minced
1 tbsp. crumbled dry sage
1 tsp. poultry seasoning
½ tsp. thyme
1 tsp. salt
1 tsp. baking powder
fresh ground pepper to taste
½ cup turkey or chicken stock or broth
½ cup or more degreased turkey drippings, stock, or broth
2 egg whites
1. Toast bread and cut into small cubes or position knife in food processor bowl, rip toasted bread into smaller pieces, place in processor and process until all bread is coarsely crumbled.
2. Brown sausage on medium heat in a non-stick skillet, crumbling meat into smaller pieces as it cooks. Drain any grease on paper towels, if necessary,
and set aside.
3. Add all seasonings to bread, beginning with baking powder, mixing together well.
4. Beat egg whites together with 1 cup stock or broth. Stir in fresh garlic and set aside.
5. Mix sausage through raisins with bread. Add egg white mixture to stuffing ¼ cup at a time, mixing ingredients together well. If the stuffing seems dry—don’t worry— the fruits and vegetables in the stuffing will add moisture to the bread as it bakes.
6. Place stuffing in a large Dutch oven or covered casserole dish and bake at 325º F for 1 hour or until raw ingredients are cooked through. Remove stuffing from oven and mix ½ to 1 cup degreased turkey drippings or broth into stuffing until desired moisture is achieved.
Nutritional Information: 1-cup serving at 155 Calories; 3g Fat (17.2% calories from fat); 10g Protein; 22g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 565mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutritional Information without sausage: 1-cup serving at 128 Calories; 1g Fat (7.6% calories from fat); 5g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 437mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Traditional Recipe Nutritional Information: 1-cup serving at 374 Calories; 24g Fat (57.8% calories from fat); 10g Protein; 30g Carbohydrate; 2g Dietary Fiber; 46mg Cholesterol; 840mg Sodium.