Low Fat Thanksgiving Feast

November 21, 2011 Updated Nov 21, 2011 at 8:59 PM EDT

By WKBW News

November 21, 2011 Updated Nov 21, 2011 at 8:59 PM EDT

BUFFALO, NY ( WKBW ) With the Thanksgiving holiday upon us, it means many of us will be enjoying dinner with family and friends that includes turkey, mashed potatoes, stuffing, and pies for dessert.

Unfortunately, some of us may gain a few pounds as a result of enjoying all that good food.

Dr. Janet Gane, an adjunct humanities professor from Medaille College, and area media personality, stopped by Channel 7's "Eyewitness News This Morning" with some alternative recipe options to make sure those pies don't pack on the pounds.

Janet made up a pumpkin, apple cranberry, and pecan pie for Patrick Taney, Ginger Geoffery, Mike Randall, and Elizabeth Carey.

The difference is that these recipes did not include salt. There was no butter used in the crust, and instead of a deep dish pecan...Janet made the dessert more like a torte.

Janet says you can substitute yogurt in place of heavy creams and milk, and use the natural sugars in the fruits to sweeten the desserts.

Click the video to peek at the pies.

Janet also has some low fat alternatives for egg nog, and some interesting options for beer as well. Those are included in this web story.

Maple-Bourbon Pecan Pie

Maple syrup and bourbon infuse the pie with distinctive sweetness. For a decadent treat, top warm pie with low-fat vanilla ice cream.

YIELD: Serves 10 (serving size: 1 wedge)
HANDS-ON:12 Minutes
TOTAL:1 Hour, 23 Minutes
COURSE: Desserts, Pies/Pastries
1/2 (14.1-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
3/4 cup pecan halves
1/4 cup finely chopped pecans
1/2 cup maple syrup
1/2 cup dark corn syrup
3 tablespoons brown sugar
2 tablespoons butter, melted
2 tablespoons bourbon
1 teaspoon vanilla extract
1/4 teaspoon kosher salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
1. Preheat oven to 350°.

2. Roll dough into a 12-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray, draping excess dough over edges. Fold edges under, and flute. Chill in freezer 15 minutes.

3. Combine pecans and remaining ingredients in a bowl, stirring well to combine. Pour filling into prepared crust. Bake at 350° for 38 minutes or until center of pie is almost set (shield edges of piecrust with foil if crust gets too brown). Cool on wire rack.

Nutritional Information
Amount per serving
Calories: 308
Fat: 16.2g
Saturated fat: 4.4g
Monounsaturated fat: 7g
Polyunsaturated fat: 3.8g
Protein: 3.3g
Carbohydrate: 37.6g
Fiber: 1g
Cholesterol: 51mg
Iron: 0.7mg
Sodium: 203mg
Calcium: 29mg
Nutrition Guidelines for Healthy Living
Cooking Light NOVEMBER 2011

Lighten Up
We’ve trimmed 95 calories and 6 g of fat from the average cup of eggnog!

Here’s the recipe for Low-Fat Eggnog:
2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch or arrowroot
White rum or bourbon (optional)
Freshly grated nutmeg, for garnish

1. Combine 1 and ½ cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring it a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

2. Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining ½ cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

3. Remove the zest and vanilla pod. Spike the eggnog with liquor, if desire, and garnish with nutmeg.

Per serving (1/2 cup) Calories 90; Fat 2g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0g; Protein 5g.
From EatingWell: October/November 2006
This decadent pie is loaded with juicy apples and adorned with a streusel-lover's crunchy topping. The pie is best served the day it's made. If you're short on time, look for a ready-made whole-wheat pie crust in the freezer section of the store.

10 servings | Active Time: 1 hour | Total Time: 3 1/2 hours (including cooling time)

1 cup all-purpose flour
1/2 cup whole-wheat pastry flour
1/4 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
2 ounces reduced-fat cream cheese, (Neufchâtel)
2 tablespoons canola oil
3 tablespoons ice water
3 medium Granny Smith apples, peeled and thinly sliced
3 medium McIntosh apples, peeled and thinly sliced
1/2 cup packed light brown sugar
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
2 tablespoons all-purpose flour
1/2 cup whole-wheat pastry flour
1/3 cup old-fashioned rolled oats
1/4 cup packed light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons frozen orange juice concentrate, thawed
1/4 cup coarsely chopped walnuts

To prepare crust: Whisk 1 cup all-purpose flour, 1/2 cup whole-wheat flour and 1/4 teaspoon salt in a medium bowl. Cut in 4 tablespoons butter and cream cheese using a pastry blender or a fork until the mixture is pebbly. Add oil; stir until evenly moistened. Sprinkle water over the mixture; toss with a fork to combine. Knead the dough in the bowl a few times. Gather into a ball, press into a disk and wrap in plastic. Refrigerate for at least 30 minutes or up to 2 days.

Roll the dough into a 14-inch circle between 2 large pieces of parchment or wax paper. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Press the dough firmly into the bottom and up the sides of the pan. Tuck the overhanging dough under, forming a double-thick edge. Crimp the edge with your fingers. Using a fork, prick the dough in several places. Refrigerate the crust for 15 minutes.

Position a rack in the lower third of the oven; preheat to 375°F. Bake the crust for 15 minutes. Remove from the oven and let cool, about 30 minutes.

To prepare filling: Combine apples, 1/2 cup brown sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Let stand for 10 minutes. Sprinkle 2 tablespoons all-purpose flour over the apples and toss again; mound the filling into the cooled crust. Coat the crust edges with cooking spray, return the pie to the oven and bake for 30 minutes.
Meanwhile, prepare topping: Combine 1/2 cup whole-wheat flour, oats, 1/4 cup brown sugar, 1/2 teaspoon cinnamon and 1/8 teaspoon salt in a medium bowl. Cut in 2 tablespoons butter with a pastry blender or a fork until evenly distributed. Stir in orange juice concentrate and nuts.

After the pie has baked for 30 minutes, remove it from the oven and scatter the topping over the apples. Return it to the oven (covering the edges of the crust with foil if they’re browning too quickly) and bake until the topping is golden and the juices are bubbling around the edges, 20 minutes more. Cool for at least 1 hour before serving.

Per serving : 340 Calories; 13 g Fat; 6 g Sat; 2 g Mono; 21 mg Cholesterol; 53 g Carbohydrates; 4 g Protein; 4 g Fiber; 110 mg Sodium; 199 mg Potassium

3.5 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 1 1/2 fat

Tips & Notes
Make Ahead Tip: Prepare and refrigerate the dough (Step 1) for up to 2 days. | Equipment: 9-inch pie pan


From EatingWell: September/October 2007
With all that delicious fruit an apple pie should be healthy, but the truth is a slice can have as much as 750 calories and 30 grams of fat. For the most part, the culprit is the crust. We use whole-wheat pastry flour to add fiber and lower the saturated fat by replacing some of the butter with canola oil. The brown sugar-sweetened filling in this pie is made with two kinds of apples for the perfect balance. A slice has half the calories of a typical version and only 10 grams of fat—sweet!

10 servings | Active Time: 1 1/4 hours | Total Time: 4 hours (including cooling time)

1 1/4 cups whole-wheat pastry flour, (see Ingredient Note)
1 1/4 cups all-purpose flour
2 tablespoons granulated sugar
1/2 teaspoon salt
4 tablespoons cold unsalted butter
1/4 cup reduced-fat sour cream
3 tablespoons canola oil
4 tablespoons ice water
6 cups thinly sliced peeled McIntosh apples, (about 2 pounds)
6 cups thinly sliced peeled Granny Smith apples, (about 2 pounds)
2/3 cup packed light brown sugar
1 tablespoon lemon juice
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of salt
2 tablespoons all-purpose flour
1 teaspoon granulated sugar
1 large egg white, lightly beaten, for brushing

To prepare crust: Whisk whole-wheat flour, 1 1/4 cups all-purpose flour, 2 tablespoons sugar and 1/2 teaspoon salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times"the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap the dough in plastic and refrigerate for at least 1 hour.

Meanwhile, make filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.

To assemble & bake pie: Position a rack in lower third of oven; preheat to 425°F.

Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan. Peel off the remaining paper. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with your fingers. Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.

Bake the pie on the bottom rack for 20 minutes. Reduce the oven temperature to 375° and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.
Per serving : 344 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 14 mg Cholesterol; 62 g Carbohydrates; 4 g Protein; 5 g Fiber; 143 mg Sodium; 212 mg Potassium

4 Carbohydrate Serving

Exchanges: 2 starch, 2 fruit, 2 fat

Tips & Notes
Make Ahead Tip: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months. | Equipment: 9 1/2-inch deep-dish pie pan

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.


Best Brews for Thanksgiving
Offering your guests a range of beers allows your guests to mix and match them with different parts of the meal. Plus, beer is lower in alcohol than wine, so it’s ideal for grazing, which is as customary on Thanksgiving as cranberry sauce. Here are six sure to please varieties for any size crowd in the spirit of giving thanks.

Stone Smoked Porter: Peated malt adds a subtle smokiness to this smooth, earthy porter.
Drink with: Dark meat, mashed potatoes.

Chimay Premiere: Rich and yeasty with a lively sparkle, this classic Belgian beer was judged most versatile.
Drink with: Anything. And Everything.

Samuel Adams Boston Ale: Founder Jim Koch developed this malty ale with hints of orange and clove from a recipe he discovered in his father’s attic.
Drink with:Sausage stuffing

Smuttynose IPA: Three kinds of hops give this hazy, light-bodied brew a bracing, grapefruit-like bitterness.
Drink with: Spicy or peppery side dishes.

Fantome Saison: Generally thought of as a summer beer, this mellow farmhouse ale has a grassy, lemony flavor.
Drink with: Turkey breast, light side dishes.

Harpoon UFO Hefeweizen: Crisp and citrusy, this lean unfiltered wheat beer cuts through the richness of heavier foods.
Drink with: A huge buffet.