Serial Trainer

{November 18, 2008}   Thanksgiving Strategy

With Thanksgiving right around the corner I know that many of us will be struggling to maintain our belt size.  Having that in mind, I’ve decided to post some recipes that will keep the table beautiful, the dishes smelling and tasting great, with little sacrifice given to the holiday which many of us succumb to.

What people don’t understand or take into consideration is that it’s not the turkey that’s causing the weight gain. It’s serving sizes and side dishes packed with sugar, carbs and empty calories that give you the problems.

Here’s a tip: Use a smaller plate and don’t skip meals on the day.  Some people have dinner early so will skip breakfast so they can eat more.  This leads to binge eating.  What many people fail to realize is how unhealthy that is.

I set out a veggie tray so that the kids (and parents!) can snack during the day on something healthy that will keep them filled up until dinner time.  A small bowl of oatmeal in the morning will also help curb the appetite. Start with a small plate, eat your serving then sit and talk.  This lets your food digest and you can have a glass of water.  It also gives your body time to signal to your brain, “I’m full”.

I hope that these tips and recipes help =)

If there’s a favorite you have and you want to know if there’s a way to lighten it, post it to me and I will see what I can come up with..on the flip side, if you have a lighter version of a favorite holiday meal/dish, send it our way!


1 (16 oz.) can solid pack pumpkin
1 (13 oz.) can evaporated skim milk
1 egg
2 egg whites
1/3 c. biscuit mix (Bisquick type)
2 tbsp. sugar
8 packets sugar sub. (sweet & low)
2 tsp. pumpkin pie spice
2 tsp. vanilla


Heat oven to 350 degrees. Lightly spray 9 inch pie pan with vegetable spray. Place all ingredients in blender or mix with electric mixer. Pour into pie tin or pan. Bake in oven (350 degrees) for 45 minutes or until knife placed in middle of pie returns clean. Can cut pie into 8 pieces.1 serving – 1 starch bread exchange, 1/2 medium fat or meat exchange, 114 calories. 18 grams carbohydrates. 6 grams protein. 2 grams fat. 173 mg sodium.



Sage and Herb Stuffing:
Low Calorie Recipe
12 slices white bread, stale
1 cup onions, chopped fine
1 cup celery, chopped fine
1 teaspoon sage
3/4 teaspoon marjoram
1/4 teaspoon black pepper
2 whole egg whites, slightly beaten
2/3 cup chicken broth
Preheat oven to 325 degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Place bread crumbs and cubes in a mixing bowl, and add onions, celery, sage, marjoram, black pepper, and egg whites. Toss to mix well. Slowly add the broth as you continue tossing. Loosely spoon stuffing into the prepared dish. Bake for 45 minutes.

Notes: Take 8 of the 12 slices of bread, and tear them into small pieces. Place the pieces in a blender, and process into coarse crumbs. Measure the crumbs. There should be 4 cups (adjust amount if necessary). Take remaining 4 slices of bread, and cut the bread into 1/2″ cubes. Measure the cubes. There should be 4 cups (adjust amount if necessary).

Recipe makes 12 servings.

Nutritional information per serving:
Calories: 82
Fat: 1g
Calories from fat: 8 percent
Protein: 4g
Carbohydrate: 15g
Cholesterol: 0
Sodium: 254mg


Low Calorie Turkey Gravy:
This recipe is to be used with drippings from a roasted turkey. It can really be altered to your needs as you may have more turkey drippings than this recipe calls for. Simply use more cornstarch and milk (maintaining same proportions) to achieve the consistency you desire. The most important component is assuring that you use a fat separator which will remove the calorie-laden fat and leave the flavorful drippings for your gravy.


  • 2 cups turkey drippings (from a roasted turkey)
  • 1/8 tsp ground, black pepper
  • 1/2 cup skim milk
  • 2 Tbsp cornstach
  • Salt to taste


1. Strain turkey drippings through a sieve, reserving the liquid, and discard any solids.

2. Pour the drippings into a fat separator, and allow to sit until the fat rises to the top. To speed up the process, you may add a couple ice cubes to the drippings.

2. Pour the liquid drippings from the fat separator (leaving the solid fat behind) into a heavy-bottomed saucepan over medium-high heat. Add the black pepper, and bring to a heavy simmer.

3. In a separate dish, mix together the cornstarch and milk, and slowly pour the mixture into the drippings, stirring constantly with a wire whisk. Continue cooking until thickened.

4. Season with salt to taste as needed.

Makes about 1 1/2 cups

Per Serving (1/4 cup) Calories 17



Ron says:

It’s funny you lead off with that pumpkin pie recipe… my dad was just telling me that there had to be a way to invent a low-calorie pumpkin pie that still tasted good, and said that we’d make a fortune off it if we could perfect it. Have you tried that recipe?

I haven’t tried it yet, but I think I will for Thanksgiving =) if you try it let me know what you think!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

et cetera
%d bloggers like this: