The solution for a simple, delicious Thanksgiving can often be found in what we already have. Look to the ingredients you have in your pantry, fridge, and freezer for all the inspiration you need to put together these recipes that will help you embrace a fuss-free Thanksgiving—all while keeping things nutritious and flavorful.
Hasselback Sweet Potatoes with Pistachios and Pomegranate
What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing.
6 sweet potatoes, about 8 oz (225 g) each
3 Tbsp (45 mL) olive oil
1 tsp (5 mL) maple syrup
1/4 tsp (1 mL) cumin
1/4 tsp (1 mL) cayenne
1 tsp (5 mL) cinnamon, divided
1/4 tsp (1 mL) black pepper
1/2 tsp (2 mL) salt
1/4 cup (60 mL) Greek yogurt
1/4 cup (60 mL) pistachios
1/4 cup (60 mL) pomegranate seeds
Preheat oven to 425 F (220 C).
To cut each sweet potato Hasselback style, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch (3 mm) thick along the sweet potato, stopping as the knife reaches the chopsticks.
Then cut each in half through a center slice so you have 2 pieces for each potato, for a total of 12 portions.
In small bowl, combine olive oil, maple syrup, cumin, cayenne, 1/2 tsp (2 mL) cinnamon, and pepper. Brush mixture over each sweet potato, carefully brushing between slices, taking care not to break them. Arrange potatoes on baking tray or casserole dish and sprinkle with salt. Bake in preheated oven for 40 minutes.
Combine yogurt with remaining 1/2 tsp (2 mL) cinnamon and set aside. Put pistachios in food processor to break them up into pea-sized crumbs.
To serve, drizzle yogurt dressing over baked sweet potatoes and top with pistachios and pomegranate seeds.
Serves 12
Each serving contains: 361 calories; 6 g protein; 5 g total fat (1 g sat. fat); 79 g total carbohydrates (18 g sugars, 10 g fiber); 202 mg sodium
Turkey Sausage Skillet with Mixed Vegetables and Spinach
This is a simple and delicious way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavor.
3 turkey sausages, total weight about 10 oz (300 g)
10 oz (300 g) bag of mixed frozen vegetables
1/2 cup (125 mL) low-sodium chicken stock
2 Tbsp (30 mL) dried sage
1/2 tsp (2 mL) white pepper
1 tsp (5 mL) nutmeg
9 oz (250 g) frozen chopped spinach
Remove and discard sausage casings. With kitchen scissors, snip sausage into pieces approximately 1 in (2.5 cm) thick.
Heat large cast iron or nonstick skillet on medium-high heat. Add sausage and brown on all sides. Add mixed vegetables and chicken stock and stir to combine. Lower heat, cover, and cook on medium heat for about 1 minute. Season with spices, add spinach, replace cover, and cook for 4 to 5 minutes more, until spinach is warmed through.
Serves 6
Each serving contains: 122 calories; 11 g protein; 5 g total fat (2 g sat. fat); 10 g total carbohydrates (3 g sugars, 3 g fiber); 363 mg sodium
Cranberry Almond Pilaf-Style Barley
This satisfying dish has all the flavor of your favorite stuffing with an added punch of nutrition from nutrient-dense barley.
3 garlic cloves, peeled and crushed
1 shallot, finely chopped (about 1/3 cup/80 mL)
1 Tbsp (15 mL) olive oil
1 cup (250 mL) uncooked pot barley, well rinsed and drained
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
1/3 cup (80 mL) slivered almonds
1/3 cup (80 mL) dried cranberries
In medium-sized saucepan (with lid) on medium heat, saute shallots and garlic in olive oil, until soft, about 5 minutes. Increase heat to medium-high, add barley and thyme, and stir well, toasting barley mixture slightly in pan. Add 2 cups (500 mL) water, salt, and pepper; bring to a boil and then reduce heat to medium-low and simmer, covered, for 40 to 50 minutes, until barley is tender but retains a slight bite. Turn off heat and add almonds and cranberries to saucepan. Cover and let stand for 5 minutes. Fluff with fork and stir thoroughly before enjoying warm.
Serves 6
Each serving contains: 132 calories; 4 g protein; 5 g total fat (1 g sat. fat); 20 g total carbohydrates (1 g sugars, 5 g fiber); 153 mg sodium
By Helena McMurdo
