Healthy Substitutions for Holiday Meals

The holidays are officially here, which means lots of parties and high-calorie, fattening food.

If you're trying to stick to healthy eating, it can be challenging. But, there are a few easy swaps where you won't sacrifice flavor for fewer calories!

FOX 10's Andrea Robinson has more.

Healthful Menu Options
(all calorie values are approximate)

Tammy Baker, M.S., R.D.
tbaker@azmilk.org

Quick Reduced-Fat Gravies and Sauces
-Mix 1 can (10 ¾ oz) reduced-fat condensed cream of chicken soup, ¼ c evaporated skim milk and 1 teaspoon of a dried herb, (such as basil, dill or tarragon) in a small saucepan. Heat and serve. Makes 1 ½ cups; 35 calories/ ¼ cup. Regular gravy=approx. 70 calories/ ¼ cup.

Lighten Up Mashed Potatoes
Cook and mash potatoes according to directions. Use skim milk or low fat buttermilk in place of whole milk. (1/2 c = 100 calories; regular=150 calories)

Light Sweet Potatoes
Bake sweet potatoes according to directions. Mash sweet potatoes with skim milk. Add cinnamon, a little brown sugar, or apple cider (for sweetness without the candied calories), heat in the microwave for a minute or two to “fluff”up. Sprinkle with chopped apple for garnish (1/2 c = 160 calories; regular= 230 calories)

Healthy Holiday Stuffing
½ c finely chopped celery
½ c chopped water chestnuts
1/2 c chopped onions
1 Tablespoon chopped garlic
½ c frozen chopped spinach (thawed and drained
½ c chopped red pepper
1 ½ tsp ground sage
2 ¾ c unseasoned dressing cubes
1-1 ½ c fat free chicken broth

Preheat the oven to 350 degrees
Lightly spray a med skillet with no-stick spray. Add the celery, onions, garlic and red pepper. Cook and stir over med heat until tender. Stir in water chestnuts, spinach and sage.
Lightly spray a 2 quart casserole dish with no-stick spray. Place the stuffing in the casserole. Add the onion mixture. Drizzle with 1 cup of the broth. Toss. If necessary, drizzle with enough of the remaining ½ cup of broth to moisten the bread; gently toss to mix well. Bake, uncovered, for 30 to 40 minutes or until heated.
Makes 6 servings (approx. 150 calories per serving; original recipe=250 calories/serving)

Perfect Pumpkin Pie
Lighten up your favorite recipe by using skim milk or evaporated skim milk instead of regular. Replace eggs with egg whites (2 egg whites per egg). Replace usual pastry crust with a lower fat graham cracker crust. (1/8 of pie =240 calories; regular pumpkin pie equivalent=375 calorie)