Brenda Danner, registered and certified dietitian, shares these time-honored dishes that add a special touch to this festive season. They offer the same great taste but surprise by having fewer calories—thanks to quick and simple substitutes.

MASHED POTATOES with GARLIC and SCALLIONS

2 lbs baking potatoes

3 cloves garlic, peeled and cut in half

3 scallions, white with 1-inch green, cut into half-inch sections

2/3 to 1 cup skim milk, heated

1/8 teaspoon salt

Ground pepper

Peel potatoes and cut into 2-inch pieces. Place in a medium saucepan of boiling water with the garlic and scallions. Cover and cook until potatoes are tender, about 10 minutes. Drain off the water and return the potatoes and vegetables to the pan. Shake to evaporate remaining moisture.

Mash the potatoes with an electric mixer. Add the warm milk and whip until potatoes are smooth. Add salt and pepper to taste.

Serve immediately or keep warm

YIELD: 6 servings

NUTRITION FACTS PER HALF-CUP SERVING

118 calories

4 g protein

0g fat

26g carbs

2g fiber

23 mg sodium

0 mg cholesterol

ROAST TURKEY

Purchase fresh or frozen turkey without butter sauces or dressing

Prepare turkey by basting with low sodium broth seasoned with sage and pepper

Save the broth & drippings for low-fat gravy

Serving size (approximately the size of a deck of cards)

NUTRITION FACTS (PER 3-OUNCE SERVING)

White meat

135 calories,

3g fat,

59g cholesterol

30 mg sodium

Dark meat

245 calories

14g fat

Fat Facts

Fat Grams

Turkey Skin 39

Roast Beef (3.5 oz) 15

Turkey wing w/ skin 12.3

Dark Turkey meat w/ skin 11.5

Roasted ham 9.0

Turkey breast w/ skin 7.3

Turkey breast no skin .7

Dark Meat no skin 7.0

LOW FAT TURKEY GRAVY

2 cups de-fatted juice from roasted turkey

one-quarter teaspoon McCormick’s Salt-free Herb and onion spice mix

1 Tablespoon cornstarch dissolved in 2 tablespoons cold water

Strain juice from turkey. Remove fat by refrigerating liquid or using a “Broth degreasing cup”

Bring broth to a boil.

Add cornstarch mixture slowly to broth.

Bring the broth to a boil & serve.

YIELD: 8 one-quarter cup servings

NUTRITION FACTS (PER QUARTER-CUP SERVING)

25 calories

0g fat

BAKED SWEET POTATO CASSEROLE

2 red yams, peeled and sliced

2 yellow sweet potatoes, peeled and sliced

into thin discs

three-quarter cup apple juice or cider

one-half teaspoon apple pie spices

1 teaspoon Butter Bud Sprinkles

one-half teaspoon Brown Sugar Twin or Splenda

Preheat oven to 350ºF.

Combine ingredients in covered baking dish.

Bake 1 hour or until tender.

Nutrition facts (per half cup serving)

90 calories

0g fat

0 mg cholesterol

5 mg sodium

GREEN BEANS with ALMONDS

3 lbs fresh green beans

half-cup teaspoon butter-flavored buds or butter

flavored cooking spray

1/8 teaspoon garlic powder

1 one-half cup teaspoon crushed dried thyme

2 Tablespoons slivered almonds, toasted*

Place beans in a large saucepan with water just to cover. Bring beans and water to a boil; reduce heat & simmer until crisp tender, 3-4 minutes. Drain.

Toss beans with butter-flavored buds, garlic powder, thyme. Serve hot, garnished with almonds

*To toast almonds: Spread a single layer of nuts on baking sheet & toast in 350 degree oven until brown. Shake pan & check after 3 minutes.

YIELD: 8 servings

NUTRITION FACTS (PER SERVING)

64 calories

4g protein

1g fat

13g carbohydrate

6g fiber

0 mg cholesterol

12 mg sodium

CRANBERRY DRESSING

1 and one-half cups low sodium chicken broth

2 Tablespoons unsweetened applesauce

1 cup dried cranberries

one-half teaspoons dried parsley flakes

1 teaspoon dried sage

one-quarter teaspoon garlic powder

one-half teaspoon Butter Bud sprinkles

one-quarter cup chopped onion

one-quarter cup chopped celery

3 cups dried bread, cubed

Preheat oven to 350ºF and spray a 2-quart casserole dish with vegetable spray.

Place all ingredients except bread cubes in a 2-quart microwavable dish and microwave on high for 10 minutes. Pour in bread cubes and stir well.

Pour in casserole dish and bake for 35 minutes.

YIELD: 8 and one-half cup servings

NUTRITION FACTS (PER SERVING)

125 calories

0g fat

0 mg cholesterol

210 mg sodium

OLD-FASHIONED BREAD and SAGE DRESSING

one-quarter cup reduced-fat margarine

5 stalks celery, chopped

1 medium onion, chopped

1 teaspoon crushed dried thyme

one-half to 1 teaspoon crushed dried sage

1 teaspoon salt (optional)

one-quarter teaspoon ground pepper

2 16-ounce loaves firm white bread, cut into one-half-inch slices

1/3 cup chopped fresh parsley

2 and one-half to 3 cups low fat, low salt chicken broth

Preheat oven to 325° F.

Melt margarine in a large skillet. Add celery & onion. Sauté until tender. Stir in thyme sage & pepper. Set aside.

Place bread slices on a baking sheet and lightly toast in the oven on both sides, about 10 minutes per side. Break bread into bit-size pieces. Mix toasted bread and parsley in vegetable mixture.

(At this point, stuffing can be made one day in advance, placed in a self-sealing plastic bag and refrigerated.)

In a medium saucepan, heat broth to a simmer. Place dressing mixture in a large mixing bowl. Pour hot broth over dressing mixture and stir until bread is evenly moistened.

Transfer dressing mixture to a shallow baking casserole dish. Cover with foil and bake for 30 minutes. Uncover and continue baking until lightly browned and heated through, another 15 minutes.

YIELD: About 12 cups

NUTRITION FACTS (PER ONE-HALF CUP SERVING)

116 calories

4g protein

3g fat

20g carbs

1g fiber

237 mg sodium

6 WEEK BRAN MUFFINS

(batter keeps up to 6 weeks in fridge)

Soak in 1 cup hot water – 2 cup oat bran & 1 cup milled flax seed

Add: 1 and one-quarter cup sugar, 2 eggs or 4 egg whites, one-fourth cup canola oil, one-half cup applesauce, and 2 cups Buttermilk

Sift & Add: 2 and one-half cups flour, 1 Tablespoon baking soda, 1 Tablespoon cinnamon

Mix together. Spoon batter into greased muffin tin. Bake muffins in 350º F oven for 15 minutes.

YIELD: 36 muffins

NUTRITIONAL FACTS (PER MUFFIN)

130 calories

4g fat

4g fiber

28g carbs

100 mg sodium

LOW SODIUM, LOW FAT DIP

Homemade Spice blend:

1 teaspoon each: chili powder, paprika, cilantro

one-half teaspoon each: cumin, black pepper, red pepper flakes

Blend in food processor or blender:

1 pkg (12 oz) silken tofu (Lite)

one-quarter cup fat free sour cream

one-quarter cup lite Mayonnaise

one-quarter cup finely chopped onion

2 crushed garlic cloves

one-quarter cup green chili peppers

Add spice blend and refrigerate for 2 hours

YIELD: 3 cups (12 one-quarter cup servings)

NUTRITIONAL FACTS (PER SERVING)

50 calories

20mg sodium

3g fat

1mg cholesterol

.6g fiber

3g protein

PUMPKIN PIE

Crust:

4 Snackwell Apple Cinnamon Cereal Bars

one-quarter cup Graham cracker crumbs

Puree cereal bars, add graham cracker crumbs. Press into an 8-inch pie pan sprayed with vegetable spray & form into crust. Spray with vegetable spray lightly & bake at 350º F for 7 minutes.

Filling:

Combine:

1 (16 oz) can solid pumpkin

one-half cup egg substitute

one-half cup sugar

1 Tablespoon pumpkin pie spice

1 (12 oz) can evaporated skim milk

Combine filling ingredients in a bowl and pour into baked crust. Bake for 45-55 minutes in 350º F oven.

YIELD: 1 pie, 8 servings

NUTRITIONAL FACTS (PER SERVING)

190 calories

2g fat

0mg. chol,

160mg sodium

CHOCOLATE LAYER CAKE

1 cup + 2 Tablespoons flour

one-third cup unsweetened cocoa powder

1 teaspoon espresso powder or instant coffee

1 teaspoon baking soda

1 teaspoon baking powder

one-quarter teaspoon salt

one-quarter cup + 2 Tablespoons sugar

2 Tablespoons + 2 teaspoons lite margarine

1 egg

1 teaspoon vanilla

1 cup skim buttermilk

Filling:

one-half cup apricot low sugar fruit

Confectioner’s (powdered) sugar

Preheat oven to 350 degrees.

Spray 2 8-inch square baking pans with nonstick cooking spray.

In a small bowl, combine flour, cocoa, espresso, baking soda, baking powder and salt. Set aside.

In a separate bowl, cream sugar and margarine till light and fluffy. Add egg, vanilla and buttermilk.

Combine liquid and dry ingredients and blend until smooth.

Divide the batter between the pans and bake till toothpick comes out clean, 15-20 minutes.

Cool completely in pans on a rack. Insert a sharp knife around edges of each pan and remove cake to a platter, flat-side up.

Meanwhile, in a small saucepan, melt the spreadable apricot fruit. Brush one-quarter cup of the fruit on top of the cake on the platter; top with the other cake. Brush with the remaining spreadable fruit. Sprinkle with confectioner’s sugar.

YIELD: 1 cake , 12 slices

NUTRITIONAL FACTS (PER SLICE)

119 calories

3g fat

19mg cholesterol

243mg sodium,

22g carbs

1g fiber

CHOCOLATE CHIP BARS

1 large package vanilla or chocolate instant pudding

1 teaspoon baking soda

1 teaspoon baking powder

1 cup whole wheat flour

1 cup all purpose flour.

1 cup applesauce

three-quarters cup brown sugar

2 teaspoon vanilla

4 egg whites

1 cup old fashioned oatmeal

6 ounces chocolate chips

Preheat oven to 350 degrees. Spray 9x13-inch pan with vegetable spray.

Combine pudding, baking soda, baking powder, whole wheat and all purpose flour in a bowl. Set aside.

In a separate medium bowl, mix applesauce, brown sugar vanilla and egg whites well with a fork.

Mix dry ingredients with wet ingredients until combined, add oats. Fold in chocolate chips.

Let dough sit for 10minutes. Place dough in prepared pan & lay wax paper on top. Press dough out to cover the bottom of the pan and then remove wax paper.

Bake 25 minutes. When you take cookies out they will look lightly browned on top and soft to touch. They will firm up as they cool. Cut each pan into 24 small bars. If keeping longer than 2 days, store cookies in refrigerator or freezer.

YIELD: 24 small bars

NUTRITIONAL FACTS (PER BAR)

125 calories

2g fat

1.5g fiber

0mg cholesterol

26g carbs

170mg sodium

CHOCOLATE NO-BAKES

6 Tablespoons unsweetened baking cocoa

one-quarter cup non-fat dry milk

one-quarter cup sugar

one-quarter cup light corn syrup

one-half cup skim milk

3 Tablespoons creamy peanut butter

one-quarter cup light margarine

1 Tablespoon vanilla

3 one-half cups oats, old fashioned or quick

Mix cocoa, dry milk, sugar, corn syrup, milk, peanut butter and margarine in medium saucepan, bring to a boil & continue to boil 1-2 minutes. Remove from heat. Stir in vanilla.

Measure oats into medium bowl and pour hot mixture over them; mix well.

Drop by spoonfuls onto wax paper and allow to cool. Be sure to make 36 cookies.

Transfer to container & refrigerate.

*There is less saturated fat so they will not be “solid” at room temperature. Expect gooey & good!

YIELD: 36 cookies

NUTRITION FACTS (PER COOKIE)

85 calories

2g fat

1g fiber

0 cholesterol

20g sodium

15g carbs