FIT FRIDAY: A healthier Thanksgiving feast - WKOW 27: Madison, WI Breaking News, Weather and Sports

FIT FRIDAY: A healthier Thanksgiving feast


Madison (WKOW)-- Dean Healthcare Clinical Dietician Melissa Phillips shows us two healthy twists on traditional Thanksgiving dishes.

Crustless Pumpkin Pie

        • 1 1/4 cups of a sugar substitute (such as Spelnda)
        • 3 tablespoons all-purpose flour
        • 2 whole eggs, 1 egg whites (or egg substitute)
        • 2 cups canned pumpkin
        • 3/4 cup fat free (skim) evaporated milk
        • 1 1/2 teaspoons vanilla extract
        • 1/4 teaspoon ground cinnamon
        • 1/4 teaspoon of pumpkin pie spice


In a mixing bowl, combine the sugar substitute and flour. Add eggs and egg substitute; mix well. Stir in the pumpkin, milk, vanilla ,cinnamon, and pumpkin pie spice. Mix until well blended. Pour into a greased 9-in. pie plate. Place pie plate in a 1 inch deep baking pan; add 1/2 inch of hot water to the pan. Bake at 350 degrees F for 50-55 minutes or until a knife inserted near the center comes out clean.

Nutrition Facts

User Entered Recipe
6 Servings

Amount Per Serving
85 Total Fat 2.4 g  Saturated Fat 0.8 g  Polyunsaturated Fat 0.4 g   Monounsaturated Fat 0.8 g  Cholesterol 72 mg  Sodium 60 mg   Potassium 273 mg  Total Carbohydrate 17 g  Dietary Fiber 2.8 g  Sugars 2.8 g  Protein 5.8 g

Sweet Cider Roasted Sweet Potatoes


3 lbs sweet potatoes peeled and cubed (typically 6 medium potatoes)
1 tsp cinnamon
1/8 cup brown sugar blend (such as Splenda brown sugar blend)
1/8 cup sugar free syrup
1/3 cup Healthy Balance apple juice
1/2 tsp salt


Preheat oven to 400 degrees.
Spray a baking casserole dish with cooking spray.
Peel and dice sweet potatoes place in large bowl
Combine rest of ingredients together and mix well. Pour over potatoes and toss to coat.
Transfer to prepared baking dish and bake 30 minutes.  Check for doneness; if fork does not come out easily continue baking for an additional 5-10 minutes.

Nutrition Facts

User Entered Recipe
8 Servings

Amount Per Serving
74 Total Fat 0.7 g  Saturated Fat 0.1 g  Polyunsaturated Fat 0.3 g   Monounsaturated Fat 0.2 Cholesterol 0.0 mg  Sodium 134 mg   Potassium 156 mg Total Carbohydrate 16 g  Dietary Fiber 1.6 g  Sugars 6.7 g  Protein 2 g

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