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Delicious Thanksgiving recipes you’ll be able to make without sacrificing nutrition



For a lot of, the Thanksgiving holiday is synonymous with the three F’s: food, football, and family. Most frequently, the food is the star of the show, and it’s possible to eat delicious dishes that will not derail a weight loss diet.

Chef Bryan Nader and Dr. Matt Biersack from Trinity Health share some delicious and nutritious recipe options you’ll be able to serve at your Thanksgiving gathering.

Sweet Potatoes with Apple Butter

  • 4 kilos sweet potatoes
  • 6 tablespoons unsalted butter (at room temperature)
  • ½ cup apple butter
  • Salt


1. Preheat the oven to 350°. Pierce the sweet potatoes throughout with a fork and place them on a large-rimmed baking sheet. Bake for 1 1/2 hours, or until very tender.

2. Peel the sweet potatoes and transfer to a big bowl. Mash with a potato masher until creamy, then mash within the butter and apple butter. Season with salt and serve.

Roasted Carrots and Parsnips

  • 3 1/2 kilos parsnips and multicolored carrots, peeled and quartered lengthwise if large
  • 2 tablespoons unsalted butter, melted
  • 2 tablespoons extra-virgin olive oil
  • Pinch of sugar
  • Salt and freshly ground pepper


Preheat the oven to 425°. On a big, rimmed baking sheet, toss the carrots and parsnips with the butter, oil and sugar. Spread the vegetables in a single layer and season with salt and pepper. Roast the carrots and parsnips for about 35 minutes, or until tender. Serve hot or warm.

Brussels Sprouts

  • 1 pint brussels sprouts (a few pound)
  • 4 to six tablespoons extra virgin olive oil, to coat the underside of the pan
  • 5 cloves garlic, peeled
  • Salt and pepper to taste


1. Heat oven to 400 degrees. Trim the underside of the brussels sprouts, and slice each in half top to bottom. Heat oil in a cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in a single layer within the pan. Put in garlic, and sprinkle with salt and pepper.

2. Cook, undisturbed, until sprouts begin to brown on the underside, and transfer to oven. Roast, shaking the pan every 5 minutes, until sprouts are quite brown and tender, about 10 to twenty minutes.

3. Taste and add more salt and pepper if crucial. Stir in balsamic vinegar and serve hot or warm.

Roasted Acorn Squash

  • 2lbs acorn squash, halved, seeded sliced into 1-inch half rings
  • 5 Tbsp butter
  • 1/3 cup orange juice
  • 1/3 cup white wine vinegar
  • 1/3 cup chopped pistachio
  • 2 Tbsp. chopped flat-leaf parsley


1. Heat oven to 475 with rack in middle oven.

2. Line a rimmed baking tray with parchment. Place squash right into a bowl and melt the butter in a small saucepan.

3. Drizzle 1 Tbsp. of the butter over the squash, season with salt, lay out on the sheet tray and bake for 25 minutes or until squash is golden and tender.

4. Heat butter over medium heat until it begins to brown, add in orange juice and vinegar, reduce mixture by half.

5. Remove squash from oven, place onto a platter, drizzle with browned butter mixture and garnish with pistachios and parsley.

Green Bean Casserole

For the Topping

  • 2 medium onions, thinly sliced
  • ¼ cup all-purpose flour
  • 2 Tbsp panko
  • 1 tsp kosher salt

For the Beans and Sauce

  • 1 Tbsp kosher salt
  • 1 lb fresh green beans rinsed, trimmed, and halved
  • 2 Tbsp unsalted butter
  • 12 oz button mushrooms
  • 1 tsp kosher salt
  • ½ tsp black pepper
  • 2 clove garlic minced
  • ½ tsp nutmeg freshly ground
  • 2 Tbsp all-purpose flour
  • 1 cup evaporate milk
  • 1 cup low-sodium vegetable broth


1. Heat the oven to 475F.

2. Make the topping: Mix the onions, flour, panko, and salt in a big bowl and toss to mix. Coat a half-sheet pan with nonstick cooking spray and evenly spread the onions within the pan.

3. Bake on the center rack of the oven until golden brown, roughly half-hour, tossing the onions 2- or 3 times during cooking. Put aside until able to use. Turn the oven temperature all the way down to 400F.

4. While the onions are cooking, make the beans and sauce: Bring 1-gallon water and a pair of tablespoons salt to a boil in an 8-quart saucepan. Add the beans and blanch for five minutes. Drain in a colander and immediately plunge the beans right into a large bowl of ice water to stop the cooking. Drain and put aside.

5. Melt the butter in a 12-inch cast-iron skillet set over medium-high heat. Add the mushrooms, salt, and pepper and cook, stirring occasionally, until the mushrooms begin to release a few of their liquid, 4 to five minutes. Add the nutmeg and garlic and cook for 1 to 2 minutes. Sprinkle the flour over the mixture and stir to mix. Cook for 1 minute.

6. Add the broth and simmer for 1 minute. Decrease the warmth to medium-low and add the milk.

7. Cook, stirring occasionally, until the mixture thickens, 6 to eight minutes.

8. Remove from the warmth and stir in one-quarter of the onions and all the beans. Top with the remaining onions. Bake until bubbly, roughly quarter-hour. Serve immediately.

For more healthy recipes, visit mercyhealth.com.

This segment is sponsored by Trinity Health.

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