A friend shared these recipes from Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center + Spa in Miami. Did you know that the average American consumes an estimated 4,500 calories over the course of Thanksgiving day alone? That may mean ingesting as much as 2,000 milligrams of salt. And it’s not just the big meal, it’s all the snacks and drinking that leads up to it.
4 delicious Thanksgiving recipes on the lighter side
1. Citrus-Marinated Turkey Breast
Move over, Top Chefs. Here’s a roasted turkey breast recipe that sings with brand new flavors. Fresh pineapple, fresh oranges, fresh rosemary, balsamic vinegar, molasses… oh my!
Serves approximately 40
4 ounces of turkey breast per serving
Marinade for Turkey
- 1 whole pineapple, peeled and chopped
- 2 medium onions, peeled and chopped
- 2 whole oranges, washed and chopped (peel and all)
- 1/4 cup garlic, chopped
- 1 tablespoon lemon pepper, salt free
- 3 tablespoons oregano, dried
- 3 tablespoons thyme leaves, fresh
- 3 tablespoons rosemary, fresh and minced
- 3 tablespoons sage, fresh and chopped
- 1 cup balsamic vinegar
- 1/4 cup molasses, optional
Mirepoix (roasted vegetables)
- 2 medium carrots, chopped into large pieces
- 3 medium onions, chopped into large pieces
- 1 head celery, chopped into large pieces
- 2 heads garlic, chopped
- 10 to 12 pounds turkey breast
- Remove skin from turkey breasts.
- For marinade: In a food processor, combine all ingredients (pineapple through molasses) and puree. Use mixture to marinate turkey breasts in refrigerator for at least 3 hours.
- Remove turkey breasts from marinade and drain. Reserve marinade if you are making Pritikin’s Sage Dressing.
- Place mirepoix ingredients in a large roasting pan and place marinated turkey breasts on top.
- Cover with aluminum foil and bake at 375 degrees for 2½ hours.
- Remove cover and bake at 450 degrees for 1 hour or until done. (The juice from the breast center should be clear.) For nicely moist turkey breasts, a meat thermometer should register no more than 175 degrees F.
- Use drippings from pan to make gravy. First, skim off any fat. Then puree vegetables and juice.
2. Sage Dressing
Who needs traditional stuffing packed with artery busters like sausage and butter when you can enjoy all the savory richness and warmth of healthy Sage Dressing.
1 ounce per serving
- 1 carrot, finely chopped
- 2 stalks celery, finely chopped
- 1 small onion, finely chopped
- 2 teaspoons garlic, finely chopped
- 2 tablespoons fresh sage, finely chopped
- 2 cups vegetable stock, low sodium
- 1 cup marinade from Pritikin’s Citrus-Marinated Turkey Breast
- 1 pound sprouted, whole-grain Ezekiel bread, diced
- 1 teaspoon dried oregano
- 1 teaspoon soy sauce, low sodium
- 1 teaspoon salt-free lemon pepper
- ½ teaspoon freshly ground black pepper
1. In a large nonstick pot on the stove, sauté carrot, celery, onion, and garlic on medium-high heat until glossy.
2. Add sage, vegetable stock, and marinade from Citrus-Marinated Turkey Breast recipe. Bring to a boil.
3. Reduce heat. Add bread, oregano, soy sauce, lemon pepper, and black pepper, stirring over low flame until all the liquid is absorbed.
4. Keep warm. Serve with Citrus-Marinated Turkey Breast.
For more turkey flavor, add 1 to 2 cups of marinade from Citrus-Marinated Turkey Breast instead of vegetable stock (total liquid should be 3 cups).
3. Mashed Sweet Potatoes with Caramelized Pineapple
Is there a more perfect dish than Pritikin-style sweet potatoes – rich, satisfying, creamy tasting yet low in calorie density, and so wonderfully nutritious. An extra bonus in this recipe is the luscious tang from the caramelized pineapple.
Serves 8 to 10
Portion size: ½ cup
- 4 sweet potatoes
- ½ cup diced pineapple
- 2 tablespoons apple juice concentrate, thawed
- 1 teaspoon vanilla extract
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground cinnamon
- Pre-heat oven to 400 F.
- Scrub potatoes. Wrap each potato in aluminum foil. Roast potatoes in oven until soft (about 45 minutes to 60 minutes, depending on size of potato). Cool, then peel.
- In a small nonstick skillet over medium heat, add pineapple, apple juice concentrate, vanilla, nutmeg, and cinnamon. Cook until golden brown, about 5 minutes.
- In a large bowl, mash potatoes with a wire whip.
- Mix in caramelized pineapple mixture until well combined.
4. Wheat Berry Salad
Get the best of both worlds – fruits and veggies – in this wheat berry salad.
Portion size: ½ cup
- 2 cups cooked wheat berries (cooked al dente, firm to the bite)
- ½ cup carrots, shredded
- ¼ cup green onions/chives, chopped
- ¼ cup dry cranberries, chopped
- ¼ cup fresh blueberries
- Combine all ingredients in a bowl and mix well.
- 1 cup apple cider vinegar
- ¼ cup apple juice concentrate, thawed
- 1 teaspoon garlic, chopped
- ¼ cup fresh basil leaves, chopped
Procedure for Dressing:
- Combine all ingredients in a blender or food processor and blend well.
- Pour over salad, combine, and let stand for a half-hour in the refrigerator.
For a dramatic presentation, serve in acorn squash cut into halves and baked.