New Age Stuffing With

Old-Fashioned Taste

Recipes

Cornbread Stuffing

Dressing With Mixed Dried Fruits

Golden Cornbread, Muffins Or Sticks

Italian Wild Rice
Stuffing

Mushroom & Barley Stuffing

Rum Raisin & Apple Stuffing

Stuffing With Style

Traditional Onion-Herb Stuffing

Whole Grain Stuffing With Cranberries & Walnuts

Making Savory Fat-Free Stuffings

Savory stuffings add a down-home touch that makes any meal special. However, these flavorful mixtures of bread, seasonings, and vegetables are typically moistened with a liberal amount of butter or margarine which can raise both fat and calorie counts to unhealthful levels.

The good news is that you can make moist and delicious stuffings with absolutely no fat. Simply substitute half as much broth or a liquid butter substitute, such as Butter Buds®,  for the butter or margarine called for in the recipe.

For instance, if the recipe calls for one stick (1/2 cup) of butter, use 1/4 cup of broth instead. Slowly pour the broth over the stuffing, tossing gently to mix until all of the liquid has been incorporated. Then add a little more broth if the stuffing seems too dry. It should be moist, but not wet, and should hold together nicely.

Eggs are frequently added to stuffings to bind the mixture together. You can save more fat and cholesterol by replacing any eggs in the recipe with an equal amount of egg whites or fat-free egg substitute. And while you're modifying your stuffing recipe, boost its fiber and nutrition by substituting whole grain bread for refined white bread. With these modifications, you will turn a high-fat, nutrient-poor food into a healthful and delicious dish!

Source: The Best-Kept Secrets of Healthy Cooking, More Than 600 Kitchen-Tested Easy-To-Make, Light And Healthy Recipes, ©2000 by Sandra Woodruff, RD, published by Avery.

Ed Note: For more dressing/stuffing recipes go to:

Dressing With A Difference

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WHOLE GRAIN STUFFING WITH
CRANBERRIES & WALNUTS
This stuffing, made with cranberries and walnuts, is almost good enough for dessert.   Recipe from the AICR.

1 24-oz. loaf sliced 100% whole wheat bread, one day old
2 cups dried cranberries, or mix of dried cranberries,
   cherries and golden raisins
2 tsp. canola oil
1 medium onion, chopped
1 bunch scallions (green onions), trimmed and finely
   chopped
2 tsp. dried thyme, or to taste
1/2 cup chopped walnuts
1/4 cup finely chopped flat-leaf parsley
1/4 cup chopped fresh chives
Salt and freshly ground black pepper, to taste
3-1/2 cups (approx) canned non-fat, reduced-sodium chicken
   broth, heated until hot

     Preheat oven to 250°F. Arrange bread slices on oven rack and leave in oven until very dry but not brown, about 30 minutes. Shut off oven and allow bread to cool until easily handled. Transfer bread to large bowl. Turn oven back on and preheat to 325°F.

     Meanwhile, place dried fruit in large, heat-proof bowl and cover with very hot water. Let stand until water is lukewarm. Drain and set fruit aside in large bowl.

     Heat a non-stick pan over medium-high heat until very hot. Place oil in pan and heat until very hot. Add onion and sauté, stirring constantly, until onion is translucent and golden. Stir in scallions and thyme. With slotted spoon, transfer mixture to bowl containing drained fruit.

     In a large bowl break bread into coarse crumbs. Mix in dried fruit and sautéed onions. Mix in walnuts, parsley and chives. Season to taste with salt and pepper.

     Tossing gently so stuffing does not get compacted, and constantly so liquid is evenly distributed, add enough hot broth until mixture is moist but not wet. (Depending on type of bread used, additional broth may be needed.) Taste and adjust seasoning if necessary, adding salt, pepper and thyme, if desired. If mixture seems dry, add additional hot broth, as desired.

     To bake stuffing, lightly coat a shallow baking pan with canola oil spray and transfer stuffing to 9- x13-inch pan. Using canola oil spray, lightly coat the dull side of a sheet of foil large enough to seal pan. Cover and seal baking pan with foil (shiny side out) and bake about 1 hour. If less moist stuffing with a slightly crisp top is desired, remove foil halfway through baking time.

     Serve immediately or store, tightly covered, in refrigerator for up to 2 days. Reheat chilled stuffing before serving. Makes 9 cups of stuffing or 18 (1/2-cup) Servings.

Per (1/2-Cup) Serving: 175 calories, 4 g Total Fat (<1 g. saturated fat), 28 g Carb; 293 mg Sodium; 6 g Protein; 4 g Dietary Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Fat.

TRADITIONAL ONION-HERB STUFFING
This simple stuffing,  made with fresh whole wheat bread crumbs,  bakes separately in a covered casserole and can be made ahead and reheated just before serving. Recipe from
the UCSD Healthy Diet for Diabetes Cookbook,
by Susan Algert, MS, RD, Barbara Grasse, RD, CDE,
and Annie Durning, MS, RD,
©1990 by the University Regents of California.

3 cups fresh whole wheat bread crumbs
1-1/2 cups coarsely chopped mushrooms
1 cup finely chopped celery
2 cups finely chopped onions
1 tsp dried thyme
1 tsp dried sage
1/4 tsp finely ground black pepper
1/4 to 1/2 cup water or low-sodium chicken broth

     In a large bowl, combine all ingredients. Bake in a covered casserole dish in a preheated 325°F oven for approximately 40 minutes. Makes 6 Servings.

Per (1-Cup) Serving: 65 Cal; <1 g Total Fat; 13 g Carb; 00 mg Cholesterol; 102 mg Sodium; 175 mg Potassium; 3 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch.

ITALIAN WILD RICE STUFFING
A few crunchy pine nuts and plump sun-dried tomatoes
dress up this stuffing. Recipe from the Flavorful Seasons
Cookbook, by Robyn Webb,
©1996 by the American Diabetes Association.

2 cups wild rice, rinsed
8 cups low-fat, low-sodium chicken broth
1 Tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
20 sun-dried tomatoes, rehydrated (to rehydrate, pour
   boiling water over the tomatoes until they are covered;
   let stand for 10-15 minutes and drain)
2 Tbsp toasted pine nuts (to toast, place the pine nuts in a
   nonstick, dry skillet and shake over medium heat until
   they are light brown)
1/4 cup minced fresh parsley
Freshly ground pepper and salt to taste

     In a saucepan, combine the rice with the broth. Bring to a boil, lower the heat and cover. Cook for 50 minutes until water is absorbed. Meanwhile, heat the oil in a skillet over medium-high heat. Add the onion and garlic and sauté for 5 minutes.

     Add the rehydrated tomatoes, pine nuts, and parsley and cook for 3 more minutes. Grind in pepper and add salt to taste. Combine the rice with the tomato mixture. Stuff a bird with this mixture or serve stuffing separately. Makes 12 Servings.

Per (1/2-Cup) Serving: 148 Cal; 4 g Total Fat (1 g Sat Fat); 25; g Carb; 00 mg Cholesterol; 188 mg Sodium; 7 g Protein; 3 g Dietary Fiber; 2 g Sugars. Exchanges: 1-1/2 Starch; 1/2 Monounsaturated Fat.

DRESSING WITH MIXED DRIED FRUITS
For a warming fall or winter meal, serve this dressing to accompany a roast turkey breast or pork tenderloin.
Recipe from The New American Heart Association Cookbook, 25th Anniversary Edition,
©1998 by The American Heart Association.

Vegetable oil spray
2 tsp light margarine
1/4 cup chopped onion
1/4 cup chopped celery
4 cups toasted bread cubes or 6 cups fresh (whole grain)
   bread cubes
1 cup dried fruits, chopped (apricots, prunes or peaches or a
   combination, which includes 1/2 cup dried cranberries or
   raisins as part of the 1 cup total)
1/2 tsp poultry seasoning
1/2 tsp dried sage
Pepper to taste
1/2 cup chicken broth (use low-sodium variety)

     Preheat oven to 350°F. Lightly spray a 13- x 9- x 2-inch baking dish with vegetable spray and set aside.

     In a small saucepan, combine the dried fruits and add water to cover. Simmer, covered, for 20 minutes. Drain and let cool slightly.

     In a small skillet, melt margarine over medium-high heat. Sauté onion and celery for 5 minutes, or until tender. Transfer to a large bowl.

     Stir in remaining ingredients except broth, then lightly stir in broth. Transfer to prepared baking dish. Bake, covered, for 45 minutes. Makes 12 Servings.

Per Serving: 90 Cal; 1 g Total Fat (00 g Sat Fat); 20 g Carb; 00 mg Cholesterol; 76 mg Sodium; 2 g Protein; 2 g Dietary Fiber. Exchanges: 3/4 Starch; 1/2 Fruit.

MUSHROOM AND BARLEY STUFFING
This hearty stuffing is a great vegetarian side dish! Recipe from the Flavorful Seasons Cookbook, by Robyn Webb,
©1996 by the American Diabetes Association.

2 Tbsp olive oil
1 medium onion, chopped
4 large carrots, peeled and diced
2 cups rehydrated shiitake mushrooms, stems removed and
   sliced, OR, 2 cups fresh shiitake mushrooms, sliced
   (Note: You may also substitutes regular button
   mushrooms, but try to use the more flavorful, exotic
   shiitakes)
2-1/2 cups pearl barley
7 cups water
Fresh ground pepper to taste

     Heat the oil in a large stockpot over medium heat. Add the onion and sauté for 7 minutes. Add the carrots and sauté for 10 minutes. Add the mushrooms and sauté for 5 minutes.

     Add the water and the barley. Bring to a boil, cover, lower the heat, and simmer for 60 minutes until barley is tender. Cook longer if necessary until all water is absorbed. Grind in the pepper.

     Stuff a bird with this mixture or serve stuffing separately. Makes 13 Servings.

Per (1/2-Cup) Serving: 185 Cal; 3 g Total Fat (00 g Sat Fat); 37 g Carb; 00 mg Cholesterol; 30 mg Sodium; 5 g Protein; 8 g Dietary Fiber; 4 g Sugars. Exchanges: 2 Starch; 1 Veg; 1/2 Fat.

STUFFING WITH STYLE
This is a lighter version of traditional holiday stuffing loaded with butter and fattening goodies. You can vary it with additions of apple or a few chopped nuts. I add as many crunchies as possible without adding fatty foods. Recipe from Gourmet Inspirations, The Art of Healthy Cooking, ©1992 by Patti Lynch,Sweet Inspirations Publishing.

2 tsp oil
1 tsp butter (just for flavor, you may choose to leave it out
   or use Butter Buds®)
2 large onions, finely chopped
4 cups chopped celery
1/4 cup finely chopped Canadian bacon or lean ham
1 (5 oz) can sliced water chestnuts, drained and chopped
1/2 cup toasted chopped almonds
6 to 8 cups bread cubes, or stuffing mix*
1-1/2 to 2 cups low sodium chicken broth

*If you use stuffing mix and are watching your salt, be sure to read what spices have been added. It’s easier to control the spices if you do your own.

     In large skillet, combine oil, butter, onions onions and celery. Sauté over medium-low heat until onion and celery are tender.

     In large bowl, combine other ingredients except chicken broth. Add celery and onion mixture to other ingredients in bowl. Toss together. Add broth to your liking . . . some people like it dry and some like it moist.

     Bake in large, covered baking dish which has been sprayed with non-stick coating. (Do not bake in turkey). Bake in 350ºF oven 30 to 40 minutes. Makes 14 (1/2 cup) Servings.

Per Serving: 112 Cal; 4 g Fat; 16 g Carb;  2 mg Cholesterol; 264 mg Sodium; 4 g Protein. Exchanges: 1 Starch; 1 Fat.

CORNBREAD STUFFING
This variation of a basic bread stuffing substitutes 1/2 of the whole-grain bread with 3 cups of cornbread (cornbread recipe follows). Recipe from the Flavorful Seasons Cookbook, by Robyn Webb, ©1996 by the American Diabetes Association.

2-1/2 cups low-fat, low-sodium chicken broth
3 medium onions, diced
3 cups diced whole grain bread
3 cups cornbread (recipe follows)
1 Tbsp paprika
1 egg substitute (i.e., 1/4 cup liquid egg substitute)
Fresh ground pepper and salt to taste

     Heat 1/2 cup of the chicken broth in a skillet over medium-high heat. Add the onions and sauté for 10 minutes until the onions have softened.

     In a bowl, combine the cooked onions, remaining broth, bread, cornbread, paprika, egg substitute, pepper, and salt. Mix well. Place inside the cavity of a 12-pound turkey or place in a casserole dish. If baking stuffing separately from the turkey, place stuffing in a spray-coated vegetable dish in a preheated 350°F oven for 45 minutes. Makes 12 Servings.

Per (1/2-Cup) Serving: 113 Cal; 1 g Total Fat; 21 g Carb; 18 mg Cholesterol; 155 mg Sodium; 2 g Dietary Fiber; 5 g Protein; 5 g Sugars. Exchanges: 1-1/2 Starch.

GOLDEN CORNBREAD, MUFFINS, OR STICKS
Adding corn kernels to this crispy cornbread makes it unique.
Try the loaf recipe for stuffing, too! Recipe from
the Flavorful Seasons Cookbook, by Robyn Webb,
©1996 by the American Diabetes Association.

1 cup unbleached white flour
1 cup yellow cornmeal
1 tsp baking powder
1/2 tsp baking soda
2 cups nonfat sour cream
2 eggs, beaten
2 tsp honey
1/2 cup corn kernels

     Preheat oven to 400°F.  Spray a 9-inch loaf pan, 12-cup muffin tin or corn stick mold with nonstick vegetable spray; set aside.

     Combine the flour, cornmeal, baking powder and soda.

     Mix together the sour cream, eggs and honey. Add this mixture to the flour mixture. Add in the corn and mix. Do not overbeat.

     Pour batter into prepared pan and bake the loaf for 35 minutes, muffins and sticks for 25 minutes, until a toothpick comes out clean. Makes 9 Loaf Slices (1-inch thick); 12 Muffins or 12 Sticks.

Note: The nutrient analysis for each muffin or stick is in parentheses.

Per (1 Slice) Serving: 190 (143) Cal; 1 g (1 g) Total Fat (00 g Sat Fat); 35 g (26 g) Carb; 47 mg (35 mg) Cholesterol; 197 mg (147 mg) Sodium; 6 g (5 g ) Protein; 2 g (1 g) Dietary Fiber; 5 g (4 g) Sugars. Exchanges: 2-1/2 (2) Starch.

RUM RAISIN & APPLE STUFFING
Every family seems to have a favorite stuffing for holiday meals. Trim some of the fat from yours by sautéing vegetables in a small amount of oil or vegetable oil cooking spray. Moisten bread with low-fat chicken broth instead of butter, or start a new tradition by serving this delicious stuffing. Recipe from the Heart Smart II Cookbook, by the Henry Ford Health System and The Detroit Free Press,
©1996 Detroit Free Press.

1/2 cup raisins
1/3 cup rum, or 1/2 tsp rum extract mixed with 1/3 cup hot
   tap water
1 loaf (1.5-pounds) whole wheat, pumpernickel or grain
   bread, or any combination, dried (see directions)
   1-1/2 cups (one 12-ounce can) low-sodium chicken broth,
   chilled and defatted (see directions)
Fresh ground pepper, to taste
1 tsp dried thyme
1-1/2 tsp dried sage
1/2 tsp dried savory
1/4 cup chopped parsley
3 medium apples, unpeeled, cored, chopped
2 large onions, chopped (about 2 cups)
4 stalks celery, diced (about 1-1/2 cups)
3 Tbsp margarine, melted
3 egg whites, lightly beaten

     Place the raisins in a small bowl and cover with rum or rum extract and water; marinate at least 1 hour, allowing the raisins to absorb the liquid.

     If the bread needs to be dried, spread the slices on a rack for half a day or place slices on an oven rack in a 300°F oven until dried, about 15 minutes. Cut the bread into cubes or break into crumb size with spoon or food processor.

     Chill the low-sodium chicken broth overnight in the refrigerator or 1 hour in the freezer, then skim off the fat. Set aide.

     Combine the bread crumbs with the pepper, thyme, sage, savory and parsley; mix well. Add the apples, onion, celery and melted margarine, and mix well.  Add the defatted broth and beaten egg whites; mix well. This recipe makes enough to stuff a 10- to 14-pound turkey.

     Spoon the stuffing into a cleaned turkey. Don't pack too tightly; allow some space for expansion upon heating.

     After cooking, remove the stuffing and place in a separate bowl before carving the turkey. Keep the stuffing warm in a 200°F oven until ready to serve. Makes 12 Servings.

Cook's Note: If you aren't cooking a whole turkey, place the stuffing in a 5-quart oven-proof baking dish sprayed with vegetable oil cooking spray. Bake the stuffing alone or topped with turkey cut into 1/4-inch slices, in a preheated 350° oven for 20 minutes, uncovered, and 35 to 40 minutes more, covered.

Sodium Alert! This recipe is not suitable for those on salt-restricted eating plans.

Per Serving: 232 Cal; 6 g Total Fat (<1 g Sat Fat); 38 g Carb; 00 mg Cholesterol; 423 mg Sodium; 7 g Protein; 8 g Dietary Fiber; 12 g Sugars. Exchanges: 1-1/2 Starch; 1 Fruit; 1 Fat.