Low-fat Thanksgiving feast

Pacific Islands Club Executive Chef James Birk and Chef de Cuisine Kotwal Singh have prepared a Thanksgiving recipe which they want to share with family and friends during this joyous occasion.

The common menu during this special holiday includes turkey roasted with strips of bacon, buttery mashed potatoes and vegetables, cranberry sauce and sausage or nut stuffing and an array of definitely non-low-fat desserts. But both says people can enjoy a good Thanksgiving meal and still stay healthy by preparing low-fat and cholesterol-free menu to enjoy.

“You can prepare a healthy, hearty meal that will warm your heart and soul. And, for the person designated to prepare such a tantalizing spread, Thanksgiving can bypass stressful planning and still produce a spectacular result,” says Chef Singh.

Turkey preparation

Remove giblets and neck from turkey; reserve for stock or gravy. Rinse turkey under cold water; pat dry inside and out. Loosely fill body cavity with about 3 cups (750 ml) of the stuffing; skewer opening closed. Loosely fill neck opening with about 3 cups (750 ml) of the stuffing; fold neck skin over stuffing and skewer to back. Transfer remaining stuffing to greased oven proof casserole; set aside in refrigerator.

Tuck legs under band of skin or tie together with string. Twist wings under back. Place, breast side up, on rack in roasting pan. Pour butter over top and rub over surface. Sprinkle with paprika.

Cooking/Roasting Tips: Pre Heat Oven at 500 F for 15 minutes, Roast the turkey for 20 minutes to just give color, lower the heat in 325 F (160 C) oven, basting with pan drippings, for 3-1/2 hours or until the turkey is cooked.( it depends on your oven) TIP: If the turkey seems to be browning too much, tent with foil during last hour of roasting.

To make gravy

Make the stock from the neck, giblet and vegetables, strain and reduce. Take Roasting PanDeglaze with stock and bring to boil. Thicken with slurry (water and flour) add chopped giblet and the necessary seasoning. Serve with stuffing, mashed potato and vegetables

Fat-free pie crust

Preheat over to 350 F. Mix the grape nuts and apple juice concentrate. Pat into a 9″ pie pan. Bake for 10 minutes, then cool before filling. Roast turkey with herb stuffing and gravy. This stuffing is dark and aromatic with a generous amount of herbs.

Makes 16 servings.

1 Turkey, about 15 lb (6.75 kg)

2 tbsp Butter, melted

1-1/2 tsp Paprika

Herb stuffing

1 cup Butter

4-1/2 cups Chopped celery (about 1 bunch)

4 cups Chopped onions (about 4)

4 cups Orange Juice

1-1/2 tsp Each salt and pepper

5 Loaves white bread, cubed(about 21 cups/5.25 L)

2 Table Spoon Thyme Sage, (Fresh or Dry) Leafs

2 cup Raisins, Chestnut, Pecan and Walnut.

In large Dutch oven, melt butter over medium heat; cook celery, onions, salt and pepper, stirring often, for about 25 minutes or until softened. In large bowl, combine onion mixture and herb with bread cubes and your choice of nuts, tossing until moistened. Let cool completely. (Can be covered and refrigerated for up to 1 day.) Set aside.

Zesty Cranberry Sauce

(Serves 8)
2 cups fresh or frozen cranberries

1/2 cup orange juice fresh or concentrate

2 ripe pears, finely chopped

1 medium apple, finely chopped

1/4 teaspoon ground cinnamon or cinnamon sticks

1 teaspoon orange Zest

1/2 cup raw sugar or other sweetener

Combine all ingredients except sweetener in a saucepan, and bring to a simmer over medium heat. Continue cooking, uncovered, until cranberry skins pop and mixture thickens slightly, about 10 minutes. Add sweetener to taste if desired.

Serve hot or cold.

Mixed Salad Greens

(Serves 6)

1/2 red or yellow bell pepper, seeded and sliced

1/2 red or yellow tomato, sliced

1/2 cup cucumber slice

6 cups prewashed salad mix green

3 tablespoons fat-free salad dressing

Combine all the ingredients and toss gently to mix.

Winter Squash and Red Lentil Stew

(Serves 8)

1 cup red lentils (masoor dal) or yellow split peas

4 cups water

1 onion, chopped

1/2 teaspoon each mustard seeds, turmeric, ginger, and cumin

1/4 teaspoon cinnamon

1/8 teaspoon cayenne

4 cups peeled and diced winter squash (about 2 pounds

1 tablespoon lemon juice

1/2 teaspoon salt or to taste

Place the lentils and 2 cups water in a pot and bring to a simmer. Cover loosely and cook until the lentils are tender, about 20 minutes

Braise the onion in 1/2 cup water until soft and translucent, then add the spices, the remaining 1-1/2 cups water, and the diced squash. Cover and cook over medium heat until the squash is tender when pierced with a fork, about 15 minutes. Stir in the lemon juice, cooked lentils, and salt to taste.

Pumpkin Custard Pie (In this recipe, cornstarch replaces eggs as a thickener)

Filling:(Serves 6)

1-1/2 cups soy milk

4 tablespoons cornstarch

1-1/2 cups cooked pumpkin

1/2 cup raw sugar or other sweetener

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/8 teaspoon ground cloves

Fat-free pie crust (makes one 9î crust)

1 cup Grape Nuts cereal

1/4 cup apple juice concentrate

For the filling: Preheat the oven to 375 F. In a large bowl, whisk(Preheat the oven to 375 together the soy milk and cornstarch until smooth, then blend in remaining ingredients. Pour into pie shell (recipe follows) and bake for 45 minutes, or until firm. Cool before cutting

Pumpkin Pie

Makes 8 servings.

1 9-inch (23 cm) baked single-crust pie shell

FILLING

1-3/4 cups Pumpkin puree

1 cup Packed brown sugar

3/4 cup Evaporated milk

2 Eggs, beaten

1 tsp Cinnamon

1/2 tsp Nutmeg

1/4 tsp Each ground ginger and salt

In bowl, whisk together pumpkin puree, sugar, evaporated milk, eggs, cinnamon, nutmeg, ginger and salt.

Pour into pie shell. Bake in bottom third of 425 F (220 C) oven for 15 minutes. Reduce temperature to 350 F (180 C); bake for 30 minutes longer or until knife inserted in center comes out clean. Let cool on rack.