Try These Healthy Thanksgiving Recipes!

The average American will consume a hefty 3,000 calories on Thanksgiving — for dinner alone. Drinks, dessert and appetizers can bring the total calorie count to 4,500, according to the Calorie Control Council.

Our Dietitian, Amanda from NOCHS’ Bariatric Clinic is here to help with a couple of recipes for Thanksgiving Day that are lighter on the calories!

Try the Pumpkin Cheesecake Parfait or Butternut Squash Macaroni and Cheese!

Pumpkin Cheesecake Parfait

Whipped cream layer-
1.5 c Fat free Redi Whip
1 Tbsp. sugar free syrup

Pumpkin filling-
4 oz 1/3 fat Neufachatel cream cheese
6 oz plain Greek yogurt
1 14 oz can pumpkin puree
1/3 c sugar free syrup
1 ½ tsp pumpkin pie spice
1 tsp vanilla extract

1/4c chopped pecans

1. Lightly mix Redi Whip with sugar free syrup.
2. Combine cream cheese, Greek yogurt, pumpkin, syrup, pumpkin pie spice and vanilla. Mix until smooth.
3. Layer large spoonful of pumpkin filling into 6 dishes. Top with 2 Tbsp Redi Whip mixture then layer another spoonful of pumpkin filling onto Redi Whip mixture. Finish with 2 Tbsp. Redi Whip and 2 tsp chopped pecans.

6 servings
1 serving – 131 calories, 5 grams protein, 7.4 grams fat, 1.5 grams fiber

Butternut Squash Macaroni and Cheese

1 14-16oz high protein pasta
2 Tbsp butter
1c chopped onion
1 Tbsp dried thyme
3 Tbsp flour
2c chicken stock
2c mashed butternut squash (can mash with fork or use blender)
1c skim milk
1/2c parmesan grated
1 1/2c shredded cheddar
¼ tsp nutmeg
Salt and pepper

1- Heat a pot of water to boil for pasta. Salt the water then add the pasta and cook to al dente
2- While pasta cooks, heat a large pot over medium heat. Add the butter. When the butter melts, add the thyme and onion directly into the pot. Cook the onion in the butter until soft
3- Add flour to onion mixture to create roux
4- Stir in milk and broth. Bring sauce to a bubble until sauce starts to thicken
5- Stir in Parmesan cheese, 1/2c cheddar cheese, butternut squash and season sauce with salt, nutmeg and pepper
6- Drain cooked pasta and combine with sauce in a baking dish
7- Place macaroni and cheese in casserole dish and sprinkle remaining cheddar cheese
8- Place in broiler for 3-5 minutes

8 servings
Each serving- 340 cal, 13 gm fat, 19 gm protein, 5.5 gm fiber

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