Thanks to the combined culinary talents of family members (and my super-hero hubby) we managed to pull off a delicious, stress-free meal. Butter and high-calorie favorites were present but were accompanied by lighter options to balance things out (the butternut squash soup and meyer lemon broccoli were big hits!).

Instead of the usual sit-down meal at a long table with candles and flowers, we opted for a casual buffet and a sit-where-you-can arrangement. Everyone was cozy and relaxed — exactly what a holiday meal should be. I have so much to be thankful for. I wouldn’t have changed a thing!

How was your Thanksgiving?

Ingredients:
6 (8-inch) whole wheat flour tortillas
1 1/2 cups leftover vegetables
8 ounces cooked leftover turkey
1 cup shredded Monterey Jack cheese
Salsa

Whole Wheat Flour Tortillas
Chances are you weren’t serving tortillas at your Thanksgiving table, but you can’t make quesadillas without them. The nutty flavor of whole wheat makes these super tasty, and the extra boost of fiber doesn’t hurt either.

Heat a nonstick skillet over medium heat and spray with cooking spray. Place tortillas on a flat surface, such as a plate or cutting board.

Monterey Jack Cheese
A light sprinkle of cheese will hold your quesadillas together. I like Monterey Jack because it’s mild and melts beautifully (something like cheddar might be too strong along with the leftover veggies).

Leftover Vegetables
I have leftover broccoli and parsnips this year. In years past, I’ve made this recipe with mushrooms, turnips, spinach and even green beans. To give a hint of new flavor, sprinkle with a pinch of smoked paprika or ground cumin.

Cooked Turkey
This is great place to use all those tiny turkey scraps. Turkey adds protein and flavor, and this is definitely a different spin on your typical turkey leftovers.

Top one tortilla with 1/4 cup of cheese, half the vegetables and half the turkey, followed by another 1/4 cup of cheese and a second tortilla. Carefully transfer to the skillet and cook for 4 to 5 minutes per side* or until tortillas are golden and cheese is melted. Remove from skillet and set aside to cool slightly. Repeat steps with remaining ingredients to make second quesadilla.

*Flip Tip: To flip over your quesadilla, top with a dinner plate while still in the skillet. While holding the plate in place, flip over the skillet and place quesadilla onto the plate – then slide it back into the skillet, uncooked side down, to finish cooking.

Salsa
Any kind of your favorite salsa will do for this recipe. Take some help from the store or make your own. You can also try revitalizing your leftover cranberry sauce into cranberry salsa.

Slice each quesadilla into four pieces and serve with salsa.

Nutrition Info (per serving):
Servings: 6 (2 pieces per person)
Calories: 323
Fat: 12 grams
Saturated Fat: 4 grams
Protein: 21 grams
Carbohydrate: 29 grams
Sodium: 515 milligrams
Cholesterol: 50 milligrams
Fiber: 3 grams

Keeping Leftovers Safe
First things first, let’s talk about safety. For the best quality and freshness, eat up what’s left on your bird within four days, five max. When you’re reheating that leftover turkey or tossing it in a new dish, you need to remember to check the temperature. Do this by inserting a thermometer into the thickest part; it should read at least 165 degrees Fahrenheit. Don’t leave your leftovers out at room temperature for more than two hours (the less time the better). After you’ve whipped up that new dish, be sure to refrigerate what’s left once it’s cooled.

Turkey Soup
With cool weather setting in, soup is a perfect way to warm up. Save those turkey bones; they help flavor up your soup and add minerals that are absorbed from the turkey bone (e.g. calcium and zinc). Toss in leftover veggies — Brussels sprouts, string beans, potatoes and onions — for even more flavor. To properly cool soup for storage, divide it into smaller containers and stir. Refrigerate food after it’s reached room temperature (around 70 degrees Fahrenheit).
RECIPE: Next Day Turkey Soup

Chinese Turkey Salad
Top your salad with diced-up turkey. In this recipe, a combination of Asian flavors — soy sauce, rice vinegar, ginger and sesame oil — creates a delicious dressing. As an alternative dressing, use your leftover cranberry sauce on any bed of greens.
Recipe: Chinese Turkey Salad

Turkey Enchiladas
Throw those leftovers in a tortilla, sprinkle with cheese and bake for 15 minutes. It’s a big hit in my family that both adults and kids love. If you don’t want to roll and bake, create a traditional leftover turkey sandwich with whole-wheat bread, turkey, cranberry sauce or gravy.
Recipe: Leftover Turkey or Chicken Enchiladas

Turkey Pot Pie
Toss in your cooked turkey, carrots, mushrooms, peas and onions and you’ve got yourself a masterpiece. Try cooking up individual pies in small oven-proof bowls (also a good way to control the portion size).
RECIPE: Turkey Potpie

Turkey Chili
Another cold-weather classic dish, chili tastes great with cooked turkey; it also cuts the cooking time (this dish takes 30 minutes to make). Add your favorite beans, spice it up with some hot peppers and top with some gooey melted cheese. Turkey is a pretty low-calorie protein, which leaves room for adding a touch of those higher-fat ingredients such as cheese.
RECIPE: Leftover Turkey or Chicken Chili

TELL US: What’s your favorite way to enjoy leftover turkey?

Recipes to try:
• Healthy Carrot Muffins
• Whole Grain Breakfast Porridge
• Potato and Zucchini Frittata (shown above)
• Pina Colada Yogurt Parfait
• Apple Harvest Oatmeal
• Cranberry Muesli
• Healthy Breakfast Sandwich

More breakfast ideas:
• Light and Easy Breakfasts
• More Simple Breakfasts
• Tips for Buying Healthy Cereals

The Preparation Phase: Lots of Hand-Washing
Unfortunately, you can’t give raw meat and poultry (turkey and chicken) a visual inspection to see if it contains harmful bacteria. Your best bet is to handle meat as if it is contaminated (better safe than sorry). This means you should wash your hands — before and after handling the raw stuff, while preparing the food and especially after going to the bathroom (I know it’s gross, but folks forget to wash their hands!). Just dunking your hands under the hot water isn’t enough. Follow these steps to do it properly.

Risks for Cross-Contamination
Second to improper hand-washing on the problem list is cross-contamination. Have you ever sliced up raw chicken, lightly rinsed or wiped your knife and then used it on raw veggies (and probably the same cutting board, too)? That’s cross contamination.

Another form of cross-contamination happens when you wash your turkey before cooking it. Sure, your mother may have taught you that this how you “wash away” the germs, but according to the newest Dietary Guidelines for Americans, washing raw meat can actually increase the chances of spreading bacteria. If you’re trying to “clean” your meat, your best bet to get rid of bacteria is to cook it properly. Go ahead and skip that turkey bath.

Watch the Clock
It’s all in the timing. Be mindful of how long your foods stay out at room temperature. Since bacteria thrive at room temperature, it’s important to prep what you need and either cook it immediately or refrigerate it for later use. Anything that remains out for more than two hours, especially raw meats, can make you and your guests ill. Take note: No defrosting on the counter!

The Cooking Phase: Reaching Proper Temperatures
We already covered the debate on whether to stuff or not stuff your turkey. In order to keep all your foods safe, cooking to the correct internal temperature is a must and that means you need a thermometer. If you don’t have one, buy one now! Here’s our rundown on some common types, so you can find the one for your needs.

When checking the turkey, you want to measure the temperature of the innermost part of the thigh and wing and the thickest part of the breast; it should read 165 degrees Fahrenheit. For other foods, place the thermometer in the thickest part and follow this USDA chart on specific cooking temperatures for various foods.

And don’t forget about those pre-cooked sides you made ahead of time. They also need to be reheated to the correct temperature of 165 degrees Fahrenheit before being served — this kills off any bacteria that might have gotten on them during preparation.

The Cooling Phase: Packing Things Up
According to the Centers for Science in the Public Interest (CSPI), improper cooling causes more than half of food-borne illnesses. Once food is cooked, don’t let it sit out at room temperature for more than two hours. This is for heated foods and cold foods (i.e. fruit salad).

When you’re ready to cool your foods down and store them for leftovers, the technique depends on the type of food:

• Thanksgiving turkey: Cut the remaining meat into small pieces and lay them flat in a shallow container.
• Stuffing and other sides: If there’s a lot left, divide it into smaller containers so you can reheat a batch up at a time. Fill the containers so the food is no more two inches deep.
• Soup and gravy: Pour soup into smaller containers to allow for easier, faster cooling.

The Reheating Phase: Loving Your Leftovers
If mashed potatoes or piles of turkey are sitting in your fridge after three or four days, toss them. That means, you should have frozen the turkey bones and eaten up the leftover grub by next Monday. When you do go to relive Turkey Day this weekend, reheat the food to at least 165 degrees Fahrenheit. If the goodies sat out for more than two hours while you enjoyed your meal, don’t risk it — pitch them in the garbage to be safe.

IN THE KITCHEN
When cooking for yourself and friends or family, you have the control.
• Balance the menu: Make some light and healthy veggie dishes along with those high-calorie classics.

• Limit the choices: Resist the urge to make 100 different things — decide on a few and save some recipes for another holiday.
• Save room: Make smaller portions of your favorite recipes so everyone can have a bit of a taste.

AT THE DINNER TABLE
Whether you’re a dinner guest or sitting down to your own meal, it’s not a race to see who can eat the most.
• Downsize: Use smaller serving utensils and plates to help keep portions under control.

• Avoid getting stuffed: You don’t have to taste (or finish) EVERYTHING – that’s the beauty of having leftovers for the next day.
• Watch the alcohol: Cocktails have calories too!

AT A RESTAURANT
Just because you don’t know how much butter went into those potatoes doesn’t mean you can’t keep tabs on what you eat.
• Beware the buffet: Most people tend to take “all you can eat” too seriously — keep portions small and sensible.

• Order smart: When dining family-style, be the one to order some lighter dishes for the table to share.
• Doggie bags: Just because you’re dining out doesn’t mean you can’t take leftovers home.

TELL US: What are your strategies for not overindulging?

1. Sweet Potatoes
A medium baked sweet potato racks up only 105 calories, but sports 4 grams of fiber and more than 400% of your daily dose of Vitamin A (in the antioxidant form of beta-carotene). Its dark orange flesh contains the antioxidant lycopene (good for your heart and your eyes, and also found in tomatoes).
RECIPE: Sweet Potato Soup

2. String Beans
Also known as green beans, fresh strings beans add a burst of color to your plate for only 34 calories per cup. They’re chock full of fiber too — tackling 15% of your daily need. For the freshest flavor, ditch the canned or frozen stuff and pick up a bunch at your farmers’ market or produce stand — they’re in season right now.
RECIPE: Green Beans with Lemon and Garlic

3. Turkey
Skinless turkey breast is one of the leanest proteins around. One ounce of cooked white meat contains 38 calories per ounce and a minuscule amount of fat. So dig into those turkey leftovers, just be mindful of your portions (stick to four ounces) and try not to drown your meat in gravy.
RECIPE: Herb-Roasted Turkey Breast

4. Cranberries
What’s Thanksgiving turkey without cranberry sauce? These low calorie berries contain 46 calories per cup and 22% of your daily recommended vitamin C. They also contain antioxidants and other plant compounds that help prevent heart disease and cancer.
RECIPE: Perfect Cranberry Sauce

5. Pumpkin Seeds
We all love pumpkin but most folks forget about those seeds! Either roast your own or pick some up at the market for a holiday treat. An ounce of pumpkin seeds has 126 calories and lots of heart-healthy omega-3 fats. Toast them up in less than 10 minutes and enjoy as a pre-meal munchie.
RECIPE: Toasted Pumpkin Seeds

6. Brussels Sprouts
These members of the cruciferous veggie family (a.k.a. the cabbage family) contain a great cancer-fighting plant compound. Better still, a cup contains 56 calories, almost double the recommended daily dose of vitamin C and close to triple the recommended daily dose of vitamin K (good for bone health).
RECIPE: Roasted Brussels Sprouts

7. Parsnips
They may not be the sexiest veggie, but parsnips are a sweet, nutty carrot alternative — and they’re in season now! A cup of raw parsnips contains 100 calories and a good amount of folate, which helps create red blood cells, and vitamin K, which helps our blood clot. Think about mashing, roasting or steaming them for a delicious side.
RECIPE: Herbed Butter Parsnips (shown above)

8. Oranges
With the beginning of flu season here, there’s no better reason to add oranges to your plate. One medium orange contains 70 calories and 138% of your daily recommended dose of cold-fighting vitamin C. Use the orange flesh, juice and peel to add extra zing to such Thanksgiving dishes as cranberry sauce, green beans, salads and desserts.
RECIPE: Orange, Radish and Mint Salad

9. Winter Squash
Take your pick: butternut, spaghetti, acorn, buttercup or hubbard. This family of winter veggies contains 76 calories per cup and is an excellent source of vitamin A. A typical winter squash also contains the antioxidant vitamin C and energy-boosting B6 and folate. My absolute favorite Thanksgiving side is pureed butternut squash.
RECIPE: Maple Squash Puree

10. Whole Grains
Whole grains are full of fiber and an excellent source of the antioxidant vitamin E. Instead of plain old white bread for stuffing, switch to whole wheat bread. Or go a step further and try wild rice and bulgur. Trade out half the white flour in cornbread and roll recipes for whole wheat flour instead.
RECIPE: Wild Rice and Bulgur Stuffing

Save calories by trading these for the usual classics:
• Mashed Potatoes: Smashed Potatoes with Sour Cream and Chives – 270 calories saved (per serving)
• Green Bean Casserole: Slimmed Green Bean Casserole – 338 calories saved
• Sweet Potato Casserole: Honey Roasted Sweet Potatoes – 293 calories saved
• Meaty Stuffing: Pear Prosciutto and Hazelnut Stuffing – 249 calories saved
• Creamy Soups: Butternut Squash Soup – 81-181 calories saved
• Apple Pie: Apple Cranberry Galette – 260 calories saved
• Pumpkin Pie: Slimmed Pumpkin Pie – 108 calories saved

For more inspiration, check out our other meal makeovers:
• Mashed Potatoes, Lightened Up
• Make Your Own Gravy
• Green Bean Casserole, Lightened Up
• In Season, Sweet Potatoes
• Stuffing, Lightened Up
• Apple Pie Lightened Up
• In Season, Pumpkins

• Easy Rolls

• Sour Cream and Lemon Honey Corn Muffins

Choosing the Turkey
Each Thanksgiving, I usually cook for about 12 (hungry) people so a 14 to 16 pound bird does the trick. Along with all the side dishes and appetizers, this makes plenty for everyone (with leftovers). I used to think that bigger was better and once made the mistake of getting a 20-pounder. It was way too big for my oven and took forever to cook — turkey overload!

When picking out the bird, I turn to a local farm. These turkeys do tend to be a little more expensive (another reason to get a smaller bird), but the taste is amazing and we’re supporting a local business. Visit LocalHarvest.org to find a turkey farm near you.

Stuffed?
I’m not a fan of cooking bread stuffings inside my turkey. Instead, I fill it with aromatics such as garlic, onion, celery, lemon and a bunch of fresh herbs (usually sage, rosemary and thyme). And don’t forget to season the inside with salt and pepper! These flavors will cook down, permeate the meat and help keep the turkey juicy and tender.

Basting
Before the turkey goes in the oven, I top it with a combo of olive oil, a smidge of softened butter, salt and pepper. Then I add a few dashes of Worcestershire sauce. As it cooks, I baste the turkey periodically with pan drippings and my special baste (see the recipe below). I place this basting concoction in a squeeze bottle for easy application. This helps keep the meat moist and gives a wonderful flavor to my turkey and gravy.

Dana’s “Drunken” Turkey Baste
1 cup homemade chicken stock
1 cup dry white wine
1/2 cup mirin (sweet Japanese rice wine)

Place ingredients in bowl and stir to combine. Apply to turkey using a baster or transfer to a squeeze bottle.