THE VIRGINIAN-PILOT
Copyright (c) 1995, Landmark Communications, Inc.
DATE: Thursday, November 16, 1995 TAG: 9511150056
SECTION: FLAVOR PAGE: F1 EDITION: FINAL
SOURCE: BY MARY FLACHSENHAAR, SPECIAL TO FLAVOR
LENGTH: Medium: 87 lines
AMONG THINGS that bond the members of a family are looks, mannerisms, speech . . . and the stuffing they eat with their Thanksgiving turkey.
As personal as the family album, as cherished as the family tree and sometimes as quirky as an eccentric aunt, the stuffing likely has been with a family for generations.
In some households, altering the formula would be tantamount to changing the family name.
So nutritionists proceed with caution and understanding when they encourage us to make our old-fashioned stuffing recipes more in sync with the nutritionally enlightened '90s. Most realize they are treading on sacred ground.
``Most of us want to go down memory lane on holidays,'' said Phyllis Woodson, a registered dietitian at Eastern Virginia Medical School in Norfolk. ``We don't want to disturb our recollections.''
And that often means refusing to disturb the heirloom mix of breadcrumbs, vegetables, spices and broth that sits in a bowl like a loyal tugboat alongside the family turkey each Thanksgiving.
A friend once confided she had turned down a Thanksgiving dinner invitation because she couldn't tolerate the way the hostess made stuffing and feared ``my holiday will be ruined because of it.''
Heavy stuff, indeed.
Maybe you are ready to lighten up, just a little bit. If you use one or two of the following suggestions from Woodson and several other food professionals, you can reduce fat, calories or sodium without compromising the character of the family stuffing.
The following tips are from dietitians Woodson, Katherine Tate of Sentara Norfolk General Hospital and Babs Carlson of Chesapeake General Hospital and Janie Jacobson, who teaches healthful holiday cooking at the Kitchen Barn in Virginia Beach:
Stuffing turns into dressing when it's cooked in a casserole dish, outside the turkey. It also becomes lighter and leaner because it isn't soaked with saturated fat from the bird. If you like moist dressing, tightly cover the casserole during baking.
If you must stuff the bird, pass up the self-basting variety. These have 3 percent extra fat, Carlson said.
Reduce the amount of oil or butter called for in the recipe.
Increase the fiber by using whole-wheat or oat bread instead of white to make crumbs.
When using canned broth, opt for the low-sodium, low-fat variety. The most stubborn traditionalist at the table may not be able to detect a switch.
Make your own broth from the turkey neck and giblets, using minimal salt and skimming the fat.
Instead of broth, use fruit juices such as apple or cranberry to moisten stuffing.
If your recipe calls for an egg, substitute two egg whites.
Use lots of vegetables. Increase the amount of traditional vegetables, such as celery and onion. Or add untraditional vegetables, such as mushrooms, carrots and red, green and yellow bell peppers.
For more moistness, grate or shred apples and vegetables before adding them to the mix.
Add dried fruits such as prunes, cranberries and apricots.
Switch from dried to fresh herbs. Family members and guests will be so impressed by the intense flavors, they won't realize you've reduced that fat.
Better still, try one of the following recipes incorporating tips from the pros. More healthful than most old-time versions, these recipes were approved by five taste-testers hooked on the butter-soaked stuffing invented by Mom in the days before anyone counted fat grams. MEMO: Mary Flachsenhaar is a free-lance writer living in Norfolk. All recipes
were tested by the author.
ILLUSTRATION: COLOR PHOTO
BILL TIERNAN/The Virginian-Pilot
ABOVE: To reduce fat in your turkey stuffing, mix in celery,
cranberries, mushrooms and peppers. For more moistness, grate or
shred apples before adding them to the mix.
Graphic
TURKEY TIPS FOR A SAFE HOLIDAY
[For complete graphic, please see microfilm]
by CNB