Movara is Happy to share our Healthy Thanksgiving Menu!
All recipes were created in Movara resort test kitchen.
Note: It is ideal to use organic fruits and vegetables whenever possible. Not sure when to buy organic? Visithttp://www.ewg.org/foodnews/summary.php
Roast Turkey
Serving size 4 oz (per person)
3 ¾ pound organic free range turkey breast
2 tbsp avocado or grapeseed oil
2 cups celery
2 cups onion
2 cups carrots
3 tbsp herb mixture
Salt and pepper to taste
Directions:
Heat oil in a large sauté pan to high heat and sear the turkey breast on each side. Preheat oven to 325 degrees. In a roasting pan add the carrots celery and onion to the bottom of the pan, add the turkey on top of the vegetables. Cover pan with foil and roast turkey for 1 ½ – 2 hours or until the internal temp is 180 degrees. 10 minutes before the turkey is done rub the turkey with the herb mixture and bake. Let rest for 10 minutes before carving.
117 Calories per serving
Herb Mixture
Serving size: 1 Tablespoon
1 tbsp thyme, chopped
1 tbsp rosemary, chopped
1 tbsp sage, chopped
1 tsp garlic, chopped
1 tsp lemon zest
1 tsp orange zest
1 tbsp avocado or grapeseed oil
Directions: Chop all the herbs. Using a mixing bowl combine the herb mixture together.
35 Calories
Lemon Rosemary Gravy
Serves 8
Serving size: 1 ounce
1 ½ cup turkey broth
1/8 cup onion, diced
1/8 cup carrot, diced
1/8 cup celery, diced
½ tsp. rosemary, chopped
1 garlic clove, chopped
1 tsp lemon juice
1 tsp sherry vinegar
1 tbsp cornstarch +1 tbs water (to make a cornstarch slurry)
Directions:
In a pot, heat liquid until a simmer. Add the remainder of the ingredients except for the slurry. Simmer for 10 minutes on low heat, just long enough to cook the veggies but not reduce the liquid. Make a cornstarch slurry by mixing the cornstarch and 1 tbsp of water together, then whisk into the gravy to thicken. Blend the gravy. Serve hot.
20 calories per serving
Cranberry Sauce
Yields 3 Cups
Serving size: 1 Tablespoon
1 ½ cup cranberries, frozen
2 cups apples, small diced
½ cup oranges, cut and segmented
2 cups raspberries
¼ cup maple syrup
¼ cup Truvia
2 tbsp lemon juice
1 tbsp butter
Directions: Add everything but the butter to a sauté pan and cook until most of the liquid has reduced. Take off the heat and stir in the butter. Serve hot.
12 calories per serving
Purple Sweet Potato Puree
Serves 4
Serving size: ½ cup
2 cups organic Okinawa sweet potato, medium diced
¼ cup Greek style yogurt
2 tbsp butter, unsalted
Salt and pepper to taste
Directions:
Peel the sweet potatoes, dice into medium size pieces and steam until soft. Using a mixer add sweet potato, butter, and yogurt then mix. Add salt and pepper. Mix until smooth. Serve hot.
117 Calories per serving
Gluten Free Stuffing
Serves about 5
Serving size: ½ cup
¼ cup yellow onion, diced
¼ cup celery, diced
¼ cup carrots, diced
¼ cup mushrooms, chopped
2 cups gluten free bread, diced
3 fl oz chicken broth, low sodium, organic
1 tbsp herb mixture
Salt and pepper to taste
Directions:
Preheat oven to 350 degrees. In a sauté pan spray a non stick spray and add the first 4 ingredients. Cook until soft, then add to a mixing bowl. Then add the rest of the ingredients to the mixing bowl and mix thoroughly. Add the mixture to a casserole dish. Cover with foil and bake for about 30 minutes.
82 Calories per serving
Cauliflower Mashed Potatoes
Serves 8
Serving size: ½ cup
2 cups cauliflower florets
2 cups organic Yukon potatoes, medium diced
¼ cup Greek style yogurt
1 tbsp butter
Salt and pepper to taste
Directions:
Steam or boil potatoes and cauliflower until soft. Strain water if necessary. Add ingredients to a mixer and mix until a smooth potato consistency. Season with salt and pepper.
61 Calories per serving
Roasted Asparagus
Serves 4
16 asparagus spears
1 tsp avocado grapeseed oil
1 tbsp lemon juice, fresh squeezed
Salt and pepper to taste
Directions:
Pre heat oven to 375 degrees. Foil a sheet pan, spray with non stick spray, then layer out the asparagus so they are not on top of each other. Roast for 15-20 minutes until al dente or not over cooked.
24 Calories per serving
Whole Entree Meal Breakdown:
Calories 433, Protein 45g, Carbohydrates 47g, Fat 15g, Sodium 847mg, Fiber 6g (per person/serving)
And for Dessert…
Pumpkin Creme Brulee
Serves 7
1 ¼ cup Greek style yogurt
¼ cup pumpkin puree
1 tsp vanilla
¼ tsp cinnamon
1 package Mori Nu vanilla pudding mix
3 tbsp water
½ tsp dehydrated cane sugar
Directions:
In a mixing bowl add the first 6 ingredients thoroughly. Then split among 3oz ramekins (serving bowls). Refrigerate for at least an hour. Add ½ tsp. cane sugar to each ramekin. Then torch the sugar to caramelize.
97 Calories each
We hope you enjoy our Healthy Thanksgiving Day Menu. We’d love to hear from about what’s on YOUR healthy Thanksgiving menu. Be sure to share with us!
Cheers to a Healthy & Happy Holiday,
Movara
