Featured Recipes: Healthy Turkey Breast & Sweet Potato Casserole from Manning Sumner
Healthy Turkey Breast
Many turkey recipes call for additional ingredients like mustard, garlic, glazes, brown sugar, corn bread etc. that just add calories to the turkey. Sticking to oil, salt and pepper is the perfect low-calorie and clean recipe to prepare a healthy turkey for Thanksgiving.
Yield: 6 servings
1 whole all-white meat turkey breast, 6 1/2 to 7 pounds
4 teaspoons kosher salt
2 teaspoons freshly ground black pepper
4 tablespoons olive oil
Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.
In a small bowl, combine the salt, pepper and olive oil to make a paste. Loosen the skin from the meat gently with your fingers and spread half of the paste directly on the meat. Once you are finished, spread the remaining paste evenly on the skin. It is important to only use salt, pepper and olive oil in the paste and no additional ingredients.
Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown. When the turkey is done, cover with foil and allow it to rest at room temperature for approximately 15 minutes.
Sweet Potato Casserole
Sweet potatoes are high in beta-carotene, vitamin A, vitamin B6 and vitamin C, fiber, thiamine, niacin, potassium and copper, as well as a good source of protein, calcium, vitamin E. Try this low-calorie and nutrient-rich recipe for a delicious healthy option.
Yield: 6 servings
2 1/2 pounds sweet potatoes (about 3 large), scrubbed
1/4 cup coarsely chopped pecans
Freshly ground black pepper
3 tablespoons light butter
2 tablespoons brown sugar
2 large eggs, lightly beaten with a fork
Preheat the oven to 400 degrees F. Put the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with a fork. Bake for 45 to 60 minutes or until tender. Set aside to cool. Turn the oven down to 350 degrees F. Scoop the sweet potato out of their skins and into a medium bowl. Discard the skins. Mash the potatoes until smooth. Butter an 8x8 inch casserole and then spread the mashed potatoes into the casserole dish.
Take a second bowl to prepare the casserole topping. Chop ¼ cup of pecans and mix in 3 tablespoons of light butter. From there, add in 1 tablespoon of brown sugar and 2 large eggs, lightly beaten with a fork. Whisk the topping mixture until smooth.
Important to note: do not put any eggs or butter into the actual potatoes, only a small amount in the pecan topping. This keeps this Sweet Potato Casserole low in calories and a healthy option for Thanksgiving this year!
Pour the topping evenly across the sweet potatoes in the casserole dish. You can sprinkle a few extra pecans on top, if desired. Bake for 30 to 40 minutes.