Enjoy Thanksgiving While Keeping Cholesterol in Check

May 11, 2012
Try these delicious–and nutritious–fall recipes.
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Leave the stuffing to the turkey

It may not be a good idea to slather your turkey with gravy or go for that second piece of pie, but you can enjoy the holidays without spiking your cholesterol.

Easy Butternut Squash Risotto

The heart-healthy monounsaturated fats of olive oil give this dish a buttery quality without the cholesterol. Sage adds a somewhat sweet flavor and acts to reduce inflammatory responses in the body.

Try this recipe: Easy Butternut Squash Risotto

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Apple, Sage, and Chestnut Stuffing

Credit: Getty Images

This stuffing brings in all the flavors of fall with Fuji apples, fresh sage, and cooked chestnuts. If you want to eliminate some fat, nix the sweet Italian sausage. Or add in half the recommended amount to get a dash of savory flavor.

Try this recipe: Apple, Sage, and Chestnut Stuffing

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Mini Meat Loaves With Corn and Potatoes

This recipe is a bit of a splurge for cholesterol watchers, but simple swaps can make it a delicious way to enjoy Thanksgiving. This recipe calls for lean ground beef, but go lighter by substituting in lean ground turkey. You'll cut down on 2 grams of saturated fat without losing taste.

Try this recipe: Mini Meat Loaves With Corn and Potatoes

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Parmesan–Corn Bread Muffins

Egg whites and fat-free buttermilk keep this savory side dish's cholesterol in check. Plus you'll be pleasantly surprised to find that the Parmesan blends perfectly with the cornmeal to update your favorite muffin recipe.

Try this recipe: Parmesan–Corn Bread Muffins

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Squash and Roasted Garlic Risotto

Though research shows that garlic may not be effective in lowering LDL, it still provides a low-fat way to flavor food. This dish packs 6 grams of heart-healthy fiber and just enough cheese to add a rich quality, without packing on the fat.

Try this recipe: Squash and Roasted Garlic Risotto

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Black-Bean Chili With Winter Squash

With no saturated fat and no cholesterol, this chili is a heart-healthy meal in a bowl. This veggie-rich dish contains more than 30% of your DRI of fiber, but it does contain a good bit of sodium, so make sure to stick to the 1 3/4 cup serving.

Try this recipe: Black-Bean Chili With Winter Squash

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Maple-Pecan Sweet Potato Mash

Credit: Istockphoto

Make this side dish as a delicious alternative to buttery sweet potato casserole. This sweet side dish is seasoned by maple syrup, cinnamon, and heart-healthy pecans. You can also substitute in walnuts, which have been shown to reduce blood cholesterol.

Try this recipe: Maple-Pecan Sweet Potato Mash

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Caramel-Pecan Sticky Buns

These tasty sticky buns are the cholesterol watcher's version of Cinnabon. Using just a pinch of butter, these buns get their taste from a winning combination of light corn syrup and dark brown sugar. Just be sure to stop at one!

Try this recipe: Caramel-Pecan Sticky Buns

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Frosted Carrot Cake Squares

Unlike boxed brands, this recipe contains plenty of vitamin A–rich carrots, as well as naturally sweet pineapple. Fat-free yogurt and a combination of cinnamon and sugar keep the taste sweet, while pecans add a crunchy texture. Mixing the Neufchâtel cheese with lemon juice and sugar dilutes the topping, allowing the icing to be light and low cal.

Try this recipe: Frosted Carrot Cake Squares

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Maple-Glazed Salmon

Research shows that eating fish that contain omega-3 fatty acids, like salmon, may lower your risk of death from coronary heart disease. The maple glaze brings in classic fall flavors without too much unwanted saturated fat.

Try this recipe: Maple-Glazed Salmon

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Slow-Cooker Red Beans and Rice

For a taste of Thanksgiving, sneak some low-fat turkey sausage into this Creole cuisine. You'll cut down on fat and add a meaty quality to the meal. Kidney beans bump up the fiber to 10 grams per serving, and bell peppers contain vitamin B6 and folic acid, two important ingredients in heart health.

Try this recipe: Slow-Cooker Red Beans and Rice

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Chicken and Dumplings

Comfort food just got lighter. Skinless chicken thighs keep the fat low, while veggies and fat-free chicken broth add a savory base. If you're worried about fat, swap 2% milk for whole milk when you make the dumplings—you'll never taste the difference!

Try this recipe: Chicken and Dumplings

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