Tucker Farms will host a Thanksgiving Farm Stand at the Main Clinic on Monday, November 19 from 11:30 a.m. – 1:30 p.m.  Come purchase fresh locally grown produce for your Thanksgiving Dinner.

Available produce will include arugula, kale, swiss chard, cabbage, broccoli, sweet potatoes, collards and turnips.

Enjoy the traditional Thanksgiving side dishes with a healthy twist this year!  Below is a sampling of recipes to try.  Recipes will also be available at the Farm Stand on Monday.

Granola Topped Sweet Potatoes

http://www.livebetteramerica.com

Ingredients:

6 medium dark-orange sweet potatoes, peeled, cut into 1 1/2-inch pieces (7 to 8 cups)

1/2 cup evaporated milk (from 5-oz can)

1/4 cup real maple syrup or maple-flavored syrup

1/2  teaspoon salt

6  maple-brown sugar crunchy granola bars (3 pouches from 8.9-oz box), crushed

1 tablespoon butter or margarine, melted

Instructions:

Step 1 In 4-quart saucepan, place potato pieces and add enough water to cover. Heat to boiling; reduce heat to medium-low. Cook uncovered 15 to 20 minutes or until tender. Drain and return to saucepan.

Step 2 Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. To potatoes, add evaporated milk, maple syrup and salt. Mash with potato masher or electric mixer until smooth. Spoon into baking dish. In small bowl, mix crushed granola bars and 1 tablespoon melted butter; sprinkle over potatoes.

Step 3 Bake uncovered 25 to 30 minutes or until thoroughly heated and topping is crisp.

Nutrition Information:1 Serving (1 Serving) Calories 200(Calories from Fat 40),Total Fat 4 1/2g(Saturated Fat 1 1/2g,Trans Fat 0g),Cholesterol 5mg;Sodium 260mg;Total Carbohydrate 37g(Dietary Fiber 4g,Sugars 17g),Protein 4g;

Zesty Broccoli Casserole

www.cookinglight.com

Ingredients

• 3 (10-ounce) packages frozen broccoli florets, thawed

• Cooking spray

• 1 1/2 cups fat-free milk

• 2 1/2 tablespoons all-purpose flour

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 3/4 cup (3 ounces) shredded sharp cheddar cheese

• 1/2 cup (4 ounces) fat-free cream cheese, softened

• 1 cup fat-free mayonnaise

• 3/4 cup chopped onion (about 1/2 medium)

• 1 (8-ounce) can water chestnuts, rinsed, drained, and sliced

• 3/4 cup panko (Japanese breadcrumbs)

• 2 teaspoons butter, melted

 Preparation

1. Preheat oven to 375°.

2. Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.

3. Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli.

4. Place panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25 minutes or until mixture begins to bubble and breadcrumbs brown.

Nutritional Information amount per serving– Calories: 141; Calories from fat: 31%; Fat: 4.9g; Saturated fat: 2.6g; Monounsaturated fat: 1.3g; nPolyunsaturated fat: 0.7g; Protein: 8.6g; Carbohydrate: 17.9g; Fiber: 4.1g; Cholesterol: 15mg; Iron: 1mg; Sodium: 484mg; Calcium: 173mg

Broccoli and Rice Casserole

www.cookinglight.com

Ingredients

• 2 cups 1% low-fat milk

• 1 cup water

• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice

• 3 cups small broccoli florets

• Cooking spray

• 1/3 cup chopped onion

• 1/3 cup chopped celery

• 1/3 cup chopped green bell pepper

• 1/4 cup (2 ounces) 1/3-less-fat cream cheese

• 2 ounces light processed cheese, cubed

• 2 cups shredded skinless, boneless rotisserie chicken breast

• 1/4 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 1/4 cup (1 ounce) grated Parmesan cheese

 Preparation

1. 1. Preheat oven to 375°.

2. 2. Combine milk and water in a medium saucepan; bring to a boil. Add rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain; discard milk mixture.

3. 3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.

Nutritional Information Amount per serving– Calories: 327; Fat: 9.5g; Saturated fat: 5.2g; Monounsaturated fat: 2.5g; Polyunsaturated fat: 0.5g; Protein: 29g; Carbohydrate: 31.3g; Fiber: 2.2g; Cholesterol: 76mg; Iron: 1.7mg; Sodium: 633mg; Calcium: 284mg

Collard Greens

http://www.diabeticlivingonline.com/

Ingredients:

• 2 pounds fresh collard greens

• 1 teaspoon olive oil

• 1 medium onion, chopped

• 2 cloves garlic, thinly sliced

• 1 14 ounce can reduced-sodium chicken broth

• 1 smoked turkey neck bone or smoked turkey drumstick bone*

• 1/4 teaspoon ground black pepper

Instructions:

1. Wash collard greens thoroughly. Cut off stems and discard. Coarsely chop collard greens and set aside. (You should have about 9 cups packed.) In a 4-quart Dutch oven, heat olive oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender.

2. Add collard greens, chicken broth, smoked turkey bone, and pepper. Bring to boiling; reduce heat. Cover and simmer about 1 hour or until collard greens are tender. Remove smoked turkey bone and drain off any excess liquid. Serve warm with a slotted spoon. Makes 6 (1/3-cup) servings.

Test Kichen Tip: If using a turkey drumstick, remove meat and reserve for another use; use only the bone for this recipe.

Nutrition Facts Per Serving: Servings Per Recipe: 6; cal.(kcal): 39; Fat, total(g): 1; carb.(g): 6; fiber(g): 3; pro.(g): 2; sodium(mg): 137

Kale Salad

http://www.diabeticlivingonline.com/

Ingredients

• 3 cups finely chopped fresh kale leaves

• 1 plum tomato, chopped

• 1/3 cup chopped red sweet pepper

• 1/4 cup pitted ripe olives, quartered lengthwise

• 3 radishes, thinly sliced and halved if desired

• 2 green onions, sliced

• 2 tablespoons raw sunflower kernels

Asian Dressing:

• 3 tablespoons lemon juice

• 3 tablespoons water

• 2 tablespoons reduced sodium soy sauce

• 2 teaspoons olive oil

• 1/2 teaspoon onion powder

• 1/4 teaspoon garlic powder

Directions

1. In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix.

2. Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.

Asian Dressing: In a screw-top jar, combine lemon juice, water, reduced-sodium soy sauce, olive oil, onion powder, and garlic powder. Cover and shake well. Chill until ready to serve or for up to 1 week. Makes 1/2 cup.

Nutrition Facts Per Serving: Servings Per Recipe: 4;cal.(kcal): 83; Fat, total(g): 4; sat. fat(g): 1; carb.(g): 10; fiber(g): 3; pro.(g): 3; sodium(mg): 243

Souffléed Sweet Potatoes with Garlic & Rosemary

www.cleaneatingmag.com

INGREDIENTS:

• 4 lb sweet potatoes, scrubbed well

• 1 head garlic, cloves separated and unpeeled

• 1/2 cup low-sodium chicken or vegetable broth

• 1 1/2 tbsp fresh rosemary leaves, chopped

• 1/2 tsp sea salt

• Fresh ground black pepper, to taste

• 4 large egg whites (TIP: Be sure to use fresh egg whites for optimal lift.) 

• 1/2 tsp cream of tartar

• Olive oil cooking spray

INSTRUCTIONS:

1. Preheat oven to 400°F. Using a fork, prick each potato 2 to 3 times. Place potatoes on a baking sheet, transfer to oven and bake for 45 minutes to 1 hour or until softened. Meanwhile, loosely wrap garlic in foil, sealing tightly. Place on a separate baking sheet, transfer to oven and bake for 30 to 35 minutes, until softened but not browned.

2. Remove potatoes and garlic from oven and let cool. When cool enough to handle, peel potatoes and place in a large bowl. Squeeze garlic cloves from their skins and add to bowl. Add broth and use a potato masher to mash until smooth; stir in rosemary, salt and pepper.

3. In a separate large bowl, combine egg whites and cream of tartar. Using an electric mixer, beat on high speed until stiff peaks form, 2 to 3 minutes. With a rubber spatula, gently fold half of egg white mixture into potato mixture until just a few white streaks are visible. Fold in remaining egg white mixture, allowing a few small white streaks to remain visible.

4. Coat a 9 x 13-inch baking dish with cooking spray. Add potato mixture, using spatula to smooth top. Transfer to oven and bake for 30 to 35 minutes, until top is lightly browned. Serve hot.

Nutrients per 3/4-cup serving: Calories: 170, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 38 g, Fiber: 5.5 g, Sugars: 8 g, Protein: 5 g, Sodium: 222 mg, Cholesterol: 0 mg

 Italian-Style Sautéed Greens

 INGREDIENTS:

• 2 tbsp olive oil

• 2 large cloves garlic, minced

• 1/2 a bunch (5 to 6 oz) Swiss chard, ribs and leaves chopped separately

• 1/2 a bunch (5 to 6 oz) Tuscan or lacinato kale, leaves chopped coarsely

• 3 tbsp golden raisins

• Sea salt and fresh ground black pepper, to taste

 INSTRUCTIONS:

1. Heat oil in a large skillet over medium heat.

2. Add garlic and sauté for 1 minute.

3. Add chard ribs and kale leaves and sauté for 2 minutes until softened.

4. Add chard leaves, a handful at a time, stirring to coat with oil and garlic. Cover and cook until greens have softened, about 5 minutes.

5. Stir once to keep greens and garlic from sticking. Add raisins and stir. Season with salt and pepper.

Nutrients per 1/2-cup serving: Calories: 115, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Protein: 3 g, Sugars: 5 g, Sodium: 110 mg, Cholesterol: 0 mg