Healthy Thanksgiving Leftovers

Executive Wellness Chef Jen Welper

Executive Wellness Chef at The Mayo Clinic Healthy Living Program Jen Welper talks about the healthy things you can make with Thanksgiving leftovers

Recipes by chef Jen Welper, ‎Wellness Executive Chef at Mayo Clinic, used by permission.

Shepherd’s Pie

Serves 6

You will need: chef’s knife, cutting board, medium saute pan, medium pot, small bowl, casserole dish, colander, electric mixer, spoon

Ingredients
½ cup onions
½ cup carrots
1 teaspoon fresh rosemary
1 teaspoon fresh thyme
2 medium russet potatoes
½ cup frozen peas
½ cup frozen corn
1 teaspoon olive oil
1 pound lean ground beef
½ pound ground turkey breast
1 tablespoon tomato paste
½ teaspoon kosher salt
¼ teaspoon black pepper
2 cups chicken stock
1 cup skim milk
¼ teaspoon kosher salt
1 tablespoon butter

Action
1. Gather ingredients and heat oven to 400 F. Chop the onions and carrots; finely chop the herbs. Wash and cut the potatoes into nickel-sized chunks. Heat a saute pan to medium heat. Place potatoes in a medium pot with water; bring the water to a boil. The potatoes will take approximately 20 minutes to soften. In a small bowl, combine the peas and corn; set aside to thaw.
2. In a medium saute pan, add the oil. When the pan is hot, saute the onions and carrots until tender. Add the ground beef and turkey breast to the pan; break apart the meat and stir frequently. When the meat is thoroughly cooked, add the tomato paste, salt, pepper, rosemary, and thyme. Add the stock and reduce heat to medium for 10 minutes; add thawed peas and corn. Cook the mixture down until most of the stock is absorbed; place the mixture in a casserole dish.
3. When the potatoes have boiled and are soft, drain off water and place the pot back on the stove. Turn heat to medium. Add the skim milk, salt, and butter. Using an electric mixer or a potato masher, mash the potatoes to a smooth consistency.
4. Place the mashed potatoes evenly over the top of the meat mixture and bake for 20 minutes or until slightly golden brown around the edges. Serve hot.

Chef’s Note:
Do not peel the potatoes to provide additional nutrients and fiber. When the potatoes are cut into smaller pieces they will soften faster.

Shopping list:
o Onions
o Fresh rosemary
o Frozen peas
o Russet potatoes
o Ground turkey
o Carrots
o Fresh thyme
o Frozen corn
o Lean ground beef
o Tomato paste
o Chicken stock

Check for:
o Olive oil
o Black pepper
o Butter
o Kosher salt
o Skim milk

Nutrition Analysis per 1 ½ cup serving: 258 calories, 7 g fat, 3 g saturated fat, 29 g protein, 19 g carbohydrates, 5 g sugar, 2 g fiber, 413 mg sodium

Quinoa Cakes

Serves: 14

INGREDIENTS
2 cups Quinoa, cooked
2 cups Sweet potatoes, cooked
2 Eggs
3 cloves Garlic, minced
6 ounces Gruyere or Parmesan cheese, shredded
2 tablespoons Fresh Parsley, finely chopped
1 teaspoon Salt
¼ teaspoon Ground black pepper
¼ teaspoon Ground nutmeg
2 tablespoons Olive oil, divided

PREPARATION
• Preheat oven to 375 F.
• Allow sweet potatoes and quinoa to cool. Remove skins from the potatoes.
• In a large bowl, combine potatoes, quinoa, eggs, garlic, cheese, parsley, salt, pepper and nutmeg. Form the mixture into ¼ cup patties.
• Preheat a large sauté pan to medium-high heat; add 1 tablespoon oil. Cook until cakes are golden brown on both sides. . Repeat process with remaining oil and quinoa mixture. Bake cakes in the oven for 5 minutes to ensure they are heated through.

Chef’s Note: These cakes can be prepared in advance and frozen for later use.

Serving size: 1 cake, Calories: 123, Protein: 6 grams, Carbohydrates: 10 grams, Fat: 6.5 grams, Cholesterol: 38 milligrams, Sodium: 172 milligrams, Fiber: 1.5 grams.

Mayo Clinic Healthy Weight Pyramid servings:
Vegetables 0
Fruits 0
Carbohydrates .5
Protein/Dairy .5
Fats .5
Sweets 0

Creamy Butternut Squash Soup

Serves 6

You will need: baking pan, chef’s knife, cutting board, large soup pot, blender, spatula, small bowl, spoon

Ingredients
1 medium butternut squash
2 cups onion
1 cup carrots
1 cup celery
1 teaspoon olive oil
2 cups water
1 cup low-sodium vegetable stock
3 tablespoons brown sugar
¾ teaspoon Kosher salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ cup cornstarch
¼ cup cold water
¼ cup half and half

Action
1. Gather your ingredients. Heat the oven to 400 F. Cut the squash in half and lay skin side up in a baking pan. Add water to the pan. Roast in the oven for 45 minutes or until fork tender; set aside to cool. Remove skin.
2. Chop the onions, carrots, and celery. Heat a large soup pot to medium-high heat. Add the oil. Once warm, add the onions, carrots, and celery. Saute for 5-10 minutes or until soft and tender. Add 4 cups squash, water, broth, brown sugar, salt, cinnamon, and nutmeg. Let soup simmer for about 15 minutes. Remove from heat.
3. Place soup in a blender, small amounts at a time. Place a towel over the lid of the blender to avoid the lid popping up.
4. Add soup back to soup pot and bring to a boil. In a small bowl, combine the cornstarch and water to make a slurry. Add 1 tablespoon of cornstarch slurry to the boiling soup mixture at a time and whisk until the soup reaches desired thickness. Add half in half; stir and serve.

Chef’s Note:
Squash can also be boiled instead of roasted; however, roasting gives the soup a nicer flavor. Other seasonings such as fresh sage or fresh thyme may be added toward the end of cooking.

Shopping list:
o Medium butternut squash
o Carrots
o Low-sodium vegetable broth
o Onion
o Celery
o Half and half

Check for:
o Olive oil
o Kosher salt
o Nutmeg
o Brown sugar
o Cinnamon
o Cornstarch

Nutrition Analysis per 1-cup serving: 129 calories, 1g fat, 1g saturated fat, 2g protein, 29g carbohydrates, 11g sugar, 4g fiber, 342mg sodium

Butternut Squash Risotto

Serves 6

You will need: large pot, roasting pan, knife, cutting board, cheese grater, medium saute pan

Ingredients
½ cup brown sushi rice
1 small butternut squash
1 cup onion
1 cup zucchini
5 each crimini mushrooms
1 tablespoon fresh sage
1 teaspoon fresh thyme
½ cup Asiago cheese
½ cup frozen peas
1 teaspoon olive oil
4 cups low sodium chicken stock
1 cup white wine
1 tablespoon heavy cream
½ teaspoon salt
½ teaspoon ground black pepper

Action
1. Gather ingredients and heat oven to 400 F. Partially cook rice according to package instructions, about 40 minutes, and set aside. Place whole squash on the roasting pan with a half inch of water on the bottom. Roast in the oven for 40 minutes. Remove from oven to test if a knife can go through easily. Set aside and let cool.
2. Dice onion. Chop zucchini, mushrooms into even size pieces. Finely chop thyme and sage. Shred the cheese. Once squash has cooled, peel away the skin and cut into chunks. Shred cheese. Measure out frozen peas and set aside.
3. Heat a medium saute pan to medium high heat. Add olive oil and diced onions; saute until soft. Add par-cooked rice and saute rice and onions for about 2 minutes, continuously stirring. Pour in ½ cup of the chicken stock and stir continuously. Once stock gets absorbed in the rice, add ½ cup of the white wine. Continue this same process until the last ½ cup of chicken stock is left.
4. Add squash, zucchini, mushrooms, sage, thyme and peas to the rice. Once vegetables soften, add the last ½ cup of chicken stock. As chicken stock gets absorbed into rice, add the cheese, cream, salt and pepper and stir until well mixed.

Chef’s Note:
Other hard cheeses such as parmesan or Romano cheeses may be used to substitute for Asiago cheese.

Shopping list:
o Brown sushi Rice
o Butternut squash
o Zucchini
o White Wine, Chablis or Chardonnay
o Heavy Cream
o Asiago cheese
o Crimini mushrooms
o Onion
o Fresh sage
o Fresh thyme

Check for:
o Olive oil
o Frozen peas
o Kosher salt
o Low sodium chicken stock
o Ground black pepper

Nutrition Analysis per ¾ cup serving: 171 calories, 5g fat, 3g saturated fat, 8g protein, 24g carbohydrates, 4g sugar, 3g fiber, 362mg sodium