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Smart Swaps make Thanksgiving deliciously lighter than year’s



One 1/2-cup serving typically contains 180 calories and 9 grams of fat.

- Make a stuffing out of quinoa. High fiber and protein, lower carbs

- Use low-sodium chicken broth instead of butter and cut the fat in half.

- Add more vegetables to your stuffing

- Use cornbread lightened up with lowfat buttermilk for a gluten-free alternative

Mashed Potatoes

One cup delivers about 220 calories and 8 grams with lots of butter, cream, whole milk and lots of salt.

- Use skim milk or nonfat rice milk instead of cream.

- Use cauliflower or kohlrabi instead of potatoes and save almost 100 calories a cup.

- Use non-fat Greek yogurt and Earth Balance buttery spread to save on saturated fat and calories.

Gravy and Turkey

100 calories and 4 grams of fat for a 1/4-cup serving, most of which comes from grease.

- Skim the drippings from your roasting pan when cooking the turkey and blot fat with a paper towel and use low sodium chicken or vegetable broth.

- Thicken sauce with cornstarch and mushrooms and forego the butter.

- Try Pacific Foods organic turkey gravy. Only 40 calories and 2 g of fat per serving.

- Marinate your turkey with my Indian spiced Greek yogurt recipe. The yogurt keeps it moist so you don’t need as much gravy.

Chef Mareya’s Indian spiced Roast Turkey Marinade

1 1/2 C Nonfat plain Greek yogurt (Dairy-free swap: coconut milk or organic soy yogurt)

1/4 Cup fresh juice from large navel orange, plus 1 teaspoon grated zest

1 teaspoon smoked sea salt

1 teaspoon smoked paprika

1 teaspoon ground turmeric

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon garlic powder


1) In a small bowl, add yogurt. Add zest and juice from orange and mix into yogurt with a whisk.

2) Add all spices and whisk until well combined. Let mixture set up in the refrigerator for about 1 hour.

3) Slather turkey with marinade a minimum of 24 hours for best results. Roast as normal and enjoy!


1 slice of apple pie averages over 600 calories and 20 grams of fat.

My apple pie has 150 calories and 3 g of fat – without skimping on flavor. Watch HOW to make it below.

- Make a crust out of high fiber oats, lowfat grahams and egg whites

- Use a sweeter apple and plenty of spices to reduce sugar – only 2T brown sugar in the whole recipe

- Eliminate butter and white flour from recipe; top with nonfat whipped topping

For more Thanksgiving ideas, please visit EatCleaner.

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