The Nutrition Lowdown
Green beans provide tons of nutrients, such as fiber, beta-carotene and vitamin C. A cup of fresh, plain beans contains 40 calories and no fat. A traditional Thanksgiving green bean casserole usually includes sticks of butter, cups of heavy cream (or cream of mushroom soup) and either loads of cheese or fried onions on top. All this tallies up to 550 calories and 35 grams of fat in just a single serving.

Many quick casserole recipes use canned soups to add flavor and packaged French fried onions for crunch, but as with most pre-packaged foods, they’re loaded with sodium. Why add all that fat and salt when you can make your own variation from fresh ingredients?

Quick Substitutes
It’s all about substitutions when lightening up this classic dish. The heavy cream packs on 821 calories per cup. Typically a recipe feeds around eight people, so that’s about 100 calories alone from artery-clogging fat. Instead, make your own creamy sauce by combining flour (or cornstarch) and low-fat or skim milk. Or take some plain yogurt and combine it with chicken broth or stock. If you don’t have time to make your own, choose healthy varieties of canned soups or stocks with less sodium and avoid the creamy ones.

Some green bean casserole recipes call for cheese — it tastes unbelievable on green beans, but portion control is the key. Aim for 2 tablespoons of shredded or grated cheese per serving or just halve the amount in the recipe. If possible, choose a low-fat variety of cheese, but steer clear of fat-free cheeses since many don’t melt well and lack flavor. Read more of our tips for selecting healthier cheeses.

Instead of those fried onions, add a few tablespoons of chopped onions for flavor and what about some panko breadcrumbs for the crunch? If you just can’t do without the fried stuff, then add a few tablespoons (2 tablespoons have 45 calories and 3.5 grams of fat).

You can also pick up canned green beans to save time, but they can be chewy and have added sodium. If you’re worried about that, get fresh or frozen ones.

Lighter green bean casseroles to try:
• Lightened Green Bean Casserole
• EatingWell’s Green Bean Casserole
• Green Bean Casserole – Slimmed Down
• Healthy Green Bean Casserole
• Elegant Green Bean and Mushroom Casserole

Of course, a casserole isn’t the only way to go. We love our green beans dressed up just a bit with extra flavoring. If you’re looking to make them more of the star of the dish, try these recipes:

• Spicy Parmesan Green Beans & Kale (shown above)

• Green Beans with Lemon & Garlic
• More green bean recipes »

TELL US: How do you prepare your green bean casserole?

Traditional Stuffing
One cup of traditional homemade stuffing made with white bread and no meat contains 325 calories, 16 grams of fat and less than 2 grams of fiber. Toss in piles of bacon or sausage and you’ve added at least 100 to 150 calories a serving. That might not sound like much for a big holiday spread, but keep in mind that this is a side dish — you still want to leave room for turkey and dessert.

If you’re into the boxed stuffing, its not unreasonable — calorie-wise — when you actually stick to the portions listed on the label. A half cup of packaged stuffing is about 160 calories and 4 grams of fat, but most folks eat double that. That said, why even settle for the preservative-filled boxed version when you can create your own easily?

The Lighter Side
If you’re going for traditional stuffing, a few simple swaps can do the trick. Omit the meats or use about a half-ounce per person to add flavor. To maintain moisture, you don’t necessarily need an entire stick of butter; instead halve your butter and up the chicken stock a bit. To add some fiber, use a soft 100% whole wheat bread instead or a combo of white and wheat bread. No matter how you make it, stick to portions that are around a half or a third of cup per person.

Winning Combinations
Using wild rice, veggies, nuts and even dried fruit can add some pizzazz without too much fat or calories. If you want to take a less traditional route, here are some delicious combinations:

• Sweet potatoes and lentils
• Dates and bulgur (recipe below)
• Apples and cranberries
• Spinach and artichoke

On My Table: Sausage, Dates and Bulgur Stuffing
I pull out this non-traditional stuffing recipe every year and the family raves.
Serves: 8

1 cup dry bulgur (buckwheat)
3 cups boiling fat-free chicken stock
12 pitted dates, chopped
2 small turkey sausages, chopped (about 4 ounces)
2 tablespoons olive oil
1 large onion, peeled and chopped
1 large garlic clove, peeled and chopped
2 tablespoons chopped celery
1/2 cup freshly squeezed lemon juice
1/4 cup fresh parsley, chopped
1/4 cup fresh thyme, chopped
Salt, to taste
Pepper, to taste

Preheat oven to 350 degrees Fahrenheit. Place bulgur in a large bowl. Pour 2 cups of boiling chicken stock and let sit 15 minutes. Drain out excess liquid. In a medium skillet, heat olive oil and sauté onions until soft and translucent. Add chopped garlic, chopped turkey sausage and sauté until brown. Pour skillet mixture over bulgur and mix. Add chopped dates, chopped celery, chopped parsley, chopped thyme and lemon juice. Mix to evenly distribute. Add salt and pepper to taste.

Place in a baking pan and coat with nonstick spray. Bake at 350 degrees for 30 to 40 minutes until lightly browned.

Nutrition Info (per 1/2 cup):
Calories: 232
Total Fat: 5 grams
Saturated Fat: 1 grams
Total Carbohydrate: 45 grams
Protein: 6 grams
Sodium: 366 milligrams
Cholesterol: 9 milligrams
Fiber: 6 grams

More stuffing to try:
• Basic Stuffing (shown above, image courtesy of Recipezaar)
• Wild Rice and Bulgur Stuffing
• Cornbread and Sausage Stuffing
• Crock Pot Stuffing
• Pear, Prosciutto, and Hazelnut Stuffing

TELL US: What’s your secret to perfect stuffing?

Step 1: Pasta
The biggest problem with pasta is the super-sized portions. I cringe when I see a recipe that calls for an entire pound of pasta for four people — that’s double what you should eat at a meal! One cup of cooked pasta (about two ounces of dry pasta) has about 200 calories — one to one and a half cups of cooked pasta per person is plenty.

Whole-grain pastas have about the same amount of calories as white pasta, but there’s the added benefit of vitamins, protein and fiber. I know many folks aren’t fond of the flavor combo of the whole-wheat pasta, which tastes nuttier, with tomato sauce. If that’s you, stick to regular pasta for your spaghetti and meatballs and use the whole wheat in other dishes. You can also try experimenting with other types of whole-grain past. I’m a huge fan of brown rice pastas like Tinkyada — they have the goodness of whole grain with a milder flavor.

Step 2: Sauce
Sauce can work for you or against you. My grandfather makes the most amazing sauce, but it’s typically flavored with fatty meats such as sausage in addition to the meatballs. For special occasions and family gatherings, I don’t change a thing. For everyday spaghetti, I keep my sauce on the lighter side by making my own with small amounts of olive oil and lots of low-calorie tomatoes, onions, garlic and basil. Cooked tomatoes are also a great source of the antioxidant lycopene. If you’re buying the jarred stuff, look for the plain varieties, not the meat- or cheese-filled ones.

Step 3: Meatballs
Most meatballs feature a combo of ground veal, beef and pork (often called “meatloaf mix”); swap that for 90% lean beef or ground turkey breast. Lean meats have less fat, which means less moisture and flavor, but you can make up for that by adding onions, mushrooms, breadcrumbs, ricotta cheese or a splash of milk to your meat mixture. Diced tofu can also help make lighter meatballs and won’t affect the taste much because tofu takes on the flavors around it. Add even more pizazz with fresh herbs and spices.

Meal Prep Tip; Though tempting, pass on the extra bread sticks and piles of shredded cheese on top of your spaghetti. These easily add hundreds of calories! Try a light sprinkle of Parmesan cheese and pair your past with a large salad instead of bread.

Recipes to try:
• Roasted Tomato Sauce
• Turkey Meatballs with Quick & Spicy Tomato Sauce
• Spicy Lamb Meatballs
• Spaghetti with Mushroom Bolognese
• Penny’s Spaghetti Sauce and Meatballs
• Italian Cocktail Meatballs with Herbs and Ricotta
• Spaghetti Tofu “Meatballs”

Nutrition Facts
Some folks think they’re eating healthier when they order a tuna salad sandwich. Wrong! A deli tuna sandwich can have anywhere from 600 to 800 calories and 30 to 40 grams of fat. The cheapest and smartest option is just to make your own and toss it in a packed lunch.

Straight-up tuna is packed with heart-healthy omega-3 fats, but the benefits don’t end there. Three-ounces of canned tuna (that’s half of a regular-sized can) contains 100% of your recommended daily amount of selenium, an antioxidant that may protect against some forms of cancer. It also has significant amounts of B-vitamins, such as niacin and vitamin B-12.

If you’re worried about the mercury in canned tuna, choose chunk light tuna over solid white varieties; it has less mercury. As a general rule, limit your weekly fish intake (of all fish, including tuna) to 12 ounces to play it safe.

The Lighter Side
First off, always opt for tuna packed in water, not in oil. Three ounces of water-packed tuna contains 109 calories and 3 grams of saturated fat, while oil-packed tuna contains 165 calories and 9 grams of saturated fat. Canned foods can be full of sodium; to cut your sodium by about 75%, rinse the tuna for a minute.

Using less mayo or a water-packed tuna are not the only ways to keep the calories down. Believe it or not, mayo is not a required ingredient for a good tuna salad. Try adding a touch of olive oil (about a half tablespoon per person), mustard, balsamic vinaigrette, hot sauce, lemon juice, plain yogurt, spices or even tahini (sesame seed paste) instead.

Other good-for-you additions: fruits, fresh veggies and even beans. Dana loves using bits of apple in her tuna salad; I prefer mixing in chopped veggies such as celery and scallions. I really love tossing in some olives, too. Give your tuna salad a Mediterranean makeover by adding some sun-dried tomatoes and cannellini or great northern beans.

What to Serve It On
Tuna salad on Trader Joe’s soft 100% whole-wheat bread is my favorite, but you can go beyond the loaf. Wrap a couple spoonfuls in a tortilla or stuff some in a pita pocket. You can also enjoy your new tuna delight on a bed of greens or with three or four crispbreads — I like Wasa or Ryvita. And remember, just because the deli piles it on, doesn’t mean you should. Stick to the three-ounce portion of fish and boost you meal with a bunch of added veggies or a side salad.

Recipes to try:
• Tuscan Tuna Salad
• Tuna Salad Undone
• Middle Eastern Tuna Salad
• Mediterranean Tuna Wrap
• Italian Tuna Salad
• Mexican Tuna Salad

TELL US: How do you prep your tuna salad?

Making Your Own
If you’re buying pancakes in box, stop! Making your own is super easy and you probably have all the ingredients on hand — flour, eggs, baking powder, sugar, milk and butter. Check out that box mix’s label; you probably can’t pronounce some of the ingredients. Some mixes even contain trans fats (from hydrogenated oils). Plus, many that are branded as “healthy” include enriched and processed flour — do it yourself and you can swap in a variety of higher-fiber flours (more below).

Nutrition Facts
A three-stack of large pancakes can run you around 500 calories, and that’s without the toppings. Drizzle on a few tablespoons of syrup, and the total is closer to 700 calories (plus, loads of sugar). Add some butter and that’s another 100 calories per tablespoon. Your breakfast is now more like 900 calories!

Simple Swaps
Luckily, you can easily modify grandma’s famous pancake recipe. First step: Trade the whole milk for 1% or fat-free. If your recipe calls for heavy cream, use whole milk instead (two tablespoon of heavy cream = 103 calories, while two tablespoon whole milk = 20 calorie.) You can also replace the eggs for egg substitutes for lower-cholesterol pancakes; go for 1/4 cup of egg substitute for each egg.

The Flour
This is main ingredient, and there are several possibilities. Add fiber by combining whole wheat flour with white flour. If you’re trying whole-wheat flour for the first time, use a one-to-one ratio of white to whole wheat — this will keep your pancakes fluffy. My favorite flour to use is buckwheat; it gives the pancakes a nutty flavor and works great with bananas. Not all grocery stores carry specialty flours, but one brand to look for is Bob’s Red Mill — they offer whole wheat, amaranth, buckwheat, corn, millet and quinoa. They also offer pancake mixes such as a 10-grain, cornmeal, high fiber and even gluten-free that are worth trying.

Add-ins
Rather than pouring on the syrup, add sweetness (not to mention more nutrients) by mixing in berries and bananas. Blueberries, strawberries, and raspberries contain an antioxidant called anthocyanins and dd minimal calories. Bananas add potassium, fiber and vitamin C. If add ins aren’t your thing, opt for a few silver dollar pancakes or one mediumone and pair it with a fruit salad.

Of  course, some days I just want a special treat, and I grab my dark chocolate chips. I toss around ½ cup to my mix — this usually scores me some extra hugs and kisses from the kids and hubby.

Toppers
Most of the cheaper syrup brands contain high-fructose corn syrup, which you should eat sparingly. I prefer using one or two tablespoons of 100% maple syrup (about 80 calories). Sure, the real stuff costs more, but the smaller portions will make it last longer.

Butter is another popular topper, but cut it down or out entirely (I don’t use any on my pancakes). Adding a small pat of butter to the griddle when you start cooking helps add buttery flavor. Using a nonstick pan or cooking spray instead of butter is another option. If you can’t live without the butter, go for a teaspoon, which is one pat.

Granola and nuts are other toppers that add healthy fats and fiber, but remember cup fulls of granola or nuts will add hundreds of unneeded calories. Stick to two-tablespoon portions so you get the benefits of the fats without overdoing it.

Recipes to try:
• Blueberry-Buckwheat Pancakes
• Chocolate Pancakes
• Buttermilk-Oatmeal Pancakes
• Heart-Shaped Whole Wheat Pancakes
• Healthy Harvest Pancakes

TELL US: What’s your favorite way to make pancakes?

Nutrition Facts
A modest slice of apple pie has more than 400 calories and about 20 grams of fat (five of those come from the less-healthy saturated fats). Add some ice cream or whipped cream, and you’re looking at well over 500 calories, which knocks out 25% of the average 2,000-calorie diet. Skipping the toppings is a good place to start, but there are ways to adjust the main ingredients and still satisfy that apple pie urge.

Filling
The fruity filling is the least problematic part of your average apple pie; the crust is another story (more on that below). Most fillings are made from apples, a small amount of sugar and some low-calorie flavorings like cinnamon, vanilla or lemon juice. Watch out for recipes that call for gobs of butter — save that for the crust. The ingredients may include a sprinkle of flour to help thicken the filling; that’s not going to make a significant difference on the calories or fat so don’t worry. Some folks pile on loads of apples, which can cause the calories to climb. One apple has about 70 calories — you really shouldn’t need more than half to three-quarters of an apple per person in a slice.

Crust
Butter, shortening and lard are three things that help make a flaky and tasty pie crust — unfortunately, they contribute oodles of fat and calories. Your smartest option is to use half of the crust by making a galette, which is a rustic, open-faced apple tart. You can have all the apple pie flavor (with the same ingredients) in much more figure-friendly portions.

Pre-made refrigerated pie dough is an option for in-a-pinch baking, but I prefer to make my own from scratch. Use a combo of all-purpose and whole-wheat pastry flour for a nutty flavor and some extra fiber. Of course, you will need some butter, but replacing some of it with plain low-fat yogurt or light sour cream can help make a lighter but still flavorful crust.

Beyond a galette, try using light, airy (and much lower calorie) phyllo dough to make apple turnovers, or make a warm apple crisp with a crunchy topping made from oats and a few nuts. For fall dinner parties, I like to make individual apple crisps in ramekins for my guests. With all the calories saved, there’s room for a small scoop of vanilla ice cream on top.

Recipes to Try:
• Rustic Apple Pie with Dried Cherries
• Apple Pie Filling
• Apple Cranberry Galette (shown above)
• Festive Apple Galette
• Apple Cranberry Phyllo Turnovers
• Old-Fashioned Apple-Nut Crisp

Nutrition Facts
If you’re looking for a quick fix, pre-made potato salads are often offered at your supermarket’s deli counter, but not so fast! Those versions can have more than 300 calories and 20 grams of fat per serving (and we’d bet most folks don’t stick to a small serving). Homemade recipes, meanwhile, often call for at least one cup of mayonnaise — that’s 920 calories and 80 grams of fat right there! It’s not the potatoes that make that tally go up; though they are a starchy vegetable, a half cup of cooked potato has 65 calories and no fat. Of course, starchy veggies can cause a rapid spike in your blood sugar, but when they’re combined with other fiber-rich foods, blood sugar levels stay more stable and you stay more satisfied.

The Lighter Side of Potato Salad
When making salad, take advantage of sturdy potatoes. They can stand up to lots of extra veggies like green beans, tomatoes, celery, peas, carrots, bell pepper and red onion. The more veggies you add, the heartier your salad and more full of nutrients. Chopped pickles and olives also add a nice bite of vinegar. Also, try keeping the skin on the potatoes — they contain tons of nutrients like hunger-fighting fiber.

For a more substantial meal, you might consider adding a lean protein like crabmeat, tuna or beans — this will make for a hearty salad with less calories.

You can also mix it up with your potato choices. Sweet potatoes are just as delicious in potato salad and come with the added bonus of beta-carotene. Even though sweet potatoes are higher in natural sugars than white potatoes, they contain more soluble fiber so they increase blood sugar less.

As for the dressings, mayo is the old standby, but who needs it? Swap out some or all for a flavorful vinaigrette, pesto sauce, sundried tomatoes, Dijon mustard or lots of fresh herbs. When I’m in the mood for a traditional creamy texture, I find a combo of mayonnaise and low-fat yogurt will give me all the flavor with much less fat. If you can’t go without the mayo, here’s a good rule of thumb: stick to no more than 1 tablespoon per serving.

Recipes to try:
• King Crab Potato Salad
• Creamy Potato Salad
• Pesto Potato Salad
• Roasted Sweet Potato and Green Onion Salad
• Potato Salad (shown above)
• Chopped Nicoise Salad

The Fat
A typical chicken salad sandwich can weigh-in at around 700 calories and 30 grams of fat — ouch! Much of the fat (saturated, at that) comes from the cupfuls — yes, cupfuls! — of mayonnaise. Even if you’re going light with your mayo, you still should be monitoring your portions to about 1 tablespoon per serving. Take a look at these mayo numbers:

1/2 cup of regular mayo: 800 calories, 88 grams fat, 16 grams saturated fat
1/2 cup of light mayo: 389 calories, 40 grams fat, 6 grams saturated fat

Although mayo is traditionally used in chicken salad, olive oil and vinaigrettes are other flavorful alternatives. These have fat in them, too, which can also run up calories — so still be wary of your portion sizes.

The Chicken
Chicken is a healthy protein, especially if you’re talking about skinless chicken breast. If you want to use the dark meat, be sure to mix it up with some white meat. Save money by using leftover chicken (try the scraps from last night’s roasted bird) for your chicken salad. Canned chicken is also a quick option, but opt for chicken breast in packed in water. Stick to 3-ounce portions per person (about the size as a deck of cards).

The Flavors
Don’t chicken out, flavor up your salad! I pump up my chicken salad with chopped veggies like onions, celery, scallions and peppers. For an extra kick, try tossing in chopped olives. And instead of drowning my salad in mayo, I mix in about 1/4 cup of fat-free, plain yogurt with 1 to 2 tablespoons of canola-based light mayo or a combo of Greek yogurt and a touch of regular mayo. You can add a bit of sweetness with fruits — raspberry, grapes or pineapple. Chopped nuts, such as almonds or pecans, go well with these fruit. Add-ins like ground black pepper, spices (curry powder), hot sauce and mustard are wonderful flavor enhancers with minimal calories; so are fresh herbs like parsley, dill, or basil.

The Wrapping
A chicken salad sandwich on 100% whole-wheat bread is easy, but try stuffing the mix in a whole-wheat pita or rolling it in a spinach tortilla for some variation. I love the idea of serving chicken salad on cantaloupe or honeydew melon — it’s a great conversation piece for a group lunch.

Recipes to try:
• Curried Chicken Salad
• Chicken Salad with Peanut-Lime Vinaigrette
• Creamy Tarragon Chicken Salad
• Raspberry Chicken Salad
• Chinese Chicken Salad

Citrus Squeeze
A glass of sweetened lemonade (typically 8 ounces) that comes from a mix or carton has about 120 calories and about 7 teaspoons of sugar. When I checked out the options at my local grocery store, I found most are sweetened with tons of sugar or high-fructose corn syrup, while the low-calorie version are drowning in artificial sweeteners.

Go for the real deal — lemons, a small amount of sugar and water are all you need. Not only do you skip the preservatives and processed ingredients, but fresh lemon juice has a hefty dose of vitamin C and some potassium. Stick with fresh lemon (pass on the bottled stuff) — it’s a little more time consuming to do the squeezing, but you’ll taste the difference. An average lemon yields about 4 tablespoons (1/4 cup) depending on the size. Use a juicer or a handy reamer to get every last drop.

A Sprinkle of Sweetness
When you make your own, you can control the amount of sweetener — and sugar’s not your only option. If sugar is your top choice, opt for the superfine variety, which dissolves into drinks better, or make a simple syrup. This way the sweetness distributes evenly in every glass — no watery lemonade at the top of your pitcher and inches of sugar sinking to the bottom. You can also infuse your simple syrup with herbs like mint, basil, or orange peel for some extra (calorie-free) flavor.

Honey and agave nectar are some other sugar alternatives to try. Some of these sweeteners are actually sweeter than sugar, so you’ll most likely need to use less. Start by swapping half the recommended amount of sugar (for example, if the recipes calls for 1 cup of sugar, then use no more than 1/2 cup of agave nectar). Then let your taste buds decide — you can always add it a bit more. Since most of the calories in lemonade come from sweeteners, keep portions to a few teaspoons per person max.

Adding a splash of fresh fruit juice is my favorite way to add sweetness — not to mention it boosts vitamins and antioxidants and gives your drink a dash of color and a bit more zing. I found this Food Network Magazine recipe that mixes mashed fresh strawberries, guava juice and lemon juice to make an interesting combo.

And then, of course, there’s always the “Arnold Palmer,” which is when you mix your lemonade with some iced tea.

Lemonade recipes to try:
• Pink Lemonade
• EatingWell’s Lemonade
• Berry-Guava Lemonade
• Arnold Palmer
• Blood Orange Lemonade
• Blueberry Lemonade
• Strawberry Rhubarb Lemonade

TELL US: Do you like your lemonade straight or pepped up with other flavors?

Traditional Rice and Beans
Rice and beans is a classic in Latin American and Caribbean cuisine. Some pep it up with their favorite spices and others add in pork or sausage for flavor — it varies from family to family, region to region. A typical serving of rice and beans contains around 340 calories, 19 grams of fat and 6 grams of saturated fat (if not more). Neither rice nor beans contain a significant amount of fat — so where does all the fat come from? Read on.

Rice and Bean-Lovers Beware!
Many of my Dominican clients tell me they flavor their rice and beans with pork of some sort — bacon and smoked sausage, both high in cholesterol and saturated fat, often take center stage.

Because there are so many versions of this dish, I vetted tons of recipes to find the most commonly added unhealthy ingredients. One recipe added loads of artery-clogging coconut milk (about a cup per serving), which is not unusual in Caribbean dishes. Others used canned pork-flavored beans or refried beans, which ups the fat immediately. Sometimes you’ll find too much cheese — a little bit is harmless and adds wonderful flavor but mind those portions.

The Rice
Use white or brown versions, whichever floats your boat. Of course, brown will boost the fiber but takes a bit longer to cook. For those brown rice virgins, start with a mix of brown and white rice. (I’ve done it a few times.) Cooking the rice in chicken stock also adds flavor without too many extra calories. Portions are especially important to keep calories in check — stick with about 1/2 cup of cooked rice per serving (about 100 calories).

The Beans
Beans are nutritional powerhouses — half a cup of canned or home-cooked black beans have about 114 calories and 7.5 grams of protein. This is a reasonable serving. Use red, black or whatever bean suits your fancy (I usually go for the black). Because many flavored canned beans have high amounts of sodium and fat, opt for the unflavored ones, or soak your own. This way you control the ingredients.

Bring on the Flavor
Herbs and spices are integral to making your rice and beans stand out from the rest. Try cilantro, oregano, or cayenne (Dana likes to add a pinch of cumin). Add some spice with a jalapeno pepper or a dash of hot sauce (my favorite!). A splash of flavored vinegars such white wine or cider, or a squeeze of fresh lime juice also works wonders.

And, of course, don’t forget the veggies. Purist might only want straight beans and rice, but peppers, onions, tomatoes and garlic are a low-cal way to bring out more flavor — and drop in some more nutrients. If you must add pork or sausage to your dish, go for turkey sausage or 1 to 2 slivers of bacon (just for taste).

Recipes to try:
• Caribbean Rice and Beans
• Classic Black Beans and Rice (shown above)
• Tex Mex Red Beans and Rice

[Photo: Picholine / Recipezaar]

TELL US: What’s a must-have for making your rice and beans the most flavorful?