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the recipes |
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november 2002 |
Thanksgiving for a Small Group

Fresh Herb Roasted Turkey with Madeira Gravy
(makes 6 servings with leftovers)
| 1 | 8 1/2 pound fresh turkey (free-range if possible) |
| zest of 1/2 navel orange, cut into strips |
| 4 | sprigs fresh thyme |
| 4 | sprigs flat leaf parsley |
| 1/2 | bunch fresh chives |
| 3 | large fresh sage leaves |
| 4 | cloves garlic |
| 1/2 | navel orange (use the rest for garnish) |
| freshly ground pepper |
| butter-flavored cooking spray |
| 1 | onion |
| Madeira Gravy: |
| neck and gizzard of turkey |
| nonfat, low-salt chicken stock to cover |
| 1 | onion |
| 1 | carrot |
| 1 | clove garlic |
| sprig of fresh thyme |
| 1 | bay leaf |
| 1/3 | cup Madeira |
| 2 | teaspoons cornstarch |
- Pre heat oven to 350° F. Clean the turkey with cold water. Pat dry. Set the neck and gizzard aside.
- Set aside 1 sprig of thyme and parsley, as well as 1/4 of the chives and one sage leaf. Chop the orange zest with the remaining herbs and one clove of garlic. Loosen the skin of the breast and legs of the turkey. Insert the herb mixture under the skin. Place the orange in the cavity with the remaining garlic cloves and the remaining herbs sprigs. Grind fresh pepper into the cavity.
- Coat a roasting pan with butter-flavored cooking spray. Slice the onion and place in the roaster as a bed for the turkey. Tie the ends of the legs with cord if they have come out of the skin restrainer. Lift the wing tips up and over back. Then tuck under the turkey. Place in the roaster. Coat with butter-flavored spray. Grind fresh pepper over of the bird.
- Roast the turkey for about 2 1/2 hours or until a meat thermometer reads 180° F. Baste as juices accumulate.
- While the turkey is roasting, simmer the neck and gizzard in chicken broth to cover with the onion, carrot, herbs and garlic. Add water if the liquid evaporates.
- When the turkey is done, remove to a platter and allow it to rest. Drain the stock of the neck, gizzard, herbs and garlic. Remove any fat from the roasting pan and add the broth to deglaze it, getting all of the brown bits. Add the Madeira and bring to a boil. Reduce by 1/4. Taste for seasoning. Dissolve the cornstarch in a bit of water and stir into the gravy. Bring to a boil and stir until thick. Pour into gravy boat and keep warm.
- Carve the turkey and serve. Pass gravy separately to serve alongside. Makes about 2 cups.
| Per 4-ounce serving (turkey only): | 193 calories (28% calories from fat), 33 g protein, 6 g total fat (1.9 g saturated fat), 0 carbohydrate, 0 dietary fiber, 86 mg cholesterol, 79 mg sodium, 338 mg potassium |
| Per 2 -tablespoon serving (gravy only): | 4 lean protein |
| Per 1/3-cup serving (gravy only): | 4 calories (0 calories from fat), 0 protein, 0 total fat (0 saturated fat), 0 carbohydrates, 0 dietary fiber, 0 cholesterol, 8 mg sodium, 1 mg potassium |
| Diabetic exchanges: | FREE |
Sweet Potato Corn Bread
(makes 16 squares)
| butter-flavored cooking spray |
| 3/4 | pound sweet potatoes |
| 1 | cup egg substitute |
| 1 1/2 | cups low-fat buttermilk |
| 2 | cups yellow corn meal |
| 1 | cup all purpose flour |
| 4-5 | tablespoons one-to-one sugar substitute such as Splenda |
| 1 | tablespoon baking powder |
| 1/2 | teaspoon baking soda |
| 1/4 | teaspoon salt (optional) |
| 1/4 | teaspoon ground ginger |
| 1/4 | teaspoon ground cinnamon |
| 4 | tablespoons unsalted margarine, melted and cooled |
- Pre heat oven to 375° F. Coat a 9 inch square baking pan with cooking spray. Set aside.
- Simmer the sweet potatoes in water until tender. Remove and cool. Remove the skins, and mash. You should have 1 cup. Stir in the egg substitute and buttermilk and set aside.
- In a large bowl combine the dry ingredients. Stir in the potato mixture and margarine; blend quickly until just blended. Pour into the prepared pan. Bake for about 45 minutes until golden. Remove from oven and cut into 16 squares.
| Per serving: | 167 calories (18% calories from fat), 5 g protein, 3 g total fat (0.7 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 171 mg sodium, 151 mg potassium |
| Diabetic exchanges: | 2 carbohydrate (bread/starch) |
Editor's Note: This bread can be made up to 2 days before Thanksgiving, covered and stored at room temperature. Or you can make it even earlier and freeze it.
Green Beans with Cremini Mushrooms
(makes 6 servings)
| butter-flavored cooking spray |
| 3 | shallots, sliced thin |
| 1 1/2 | pounds green beans, tips removed |
| 6 | ounces Cremini mushrooms, stems discarded and sliced thin |
| 1/4 | cup nonfat, low-salt canned chicken broth |
| 1/3 | cup low fat crème fraîche (recipe at www.diabetic-recipes.com) |
| 1 | tablespoon fresh lemon juice |
| freshly ground pepper |
- Coat a non stick pan with cooking spray. Sauté 2 shallots until caramelized. Set aside.
- Boil the beans in a large pot until crisp cooked. Drain and run under cold water to stop the coking process.
- Coat a pan with cooking spray. Sauté the last shallot over medium heat until soft. Add the mushrooms, cover and cook for about 5 minutes. Uncover and cook for 5 more minutes until browned. Add the beans and broth. Cook over very high heat for 2 minutes. Remove from the heat and stir in the crème fraîche and lemon juice. Taste for seasoning and add pepper to taste. Top with caramelized shallots and serve.
| Per serving: | 56 calories (5% calories from fat), 3 g protein, trace total fat (0 saturated fat), 10 g carbohydrate, 5 g dietary fiber, 1 mg cholesterol, 14 mg sodium, 406 mg potassium |
| Diabetic exchanges: | 1 carbohydrate (2 vegetable) |
Sautéed Fennel
(makes 6 servings)
| butter-flavored cooking spray |
| 4 | fennel bulbs, trimmed, sliced |
| 2 | tablespoons chopped flat parsley |
| 2 | teaspoons fresh thyme |
| fresh ground pepper |
- Coat a large pan with cooking spray. Add the fennel and sauté until soft. Toss with the herbs.
- Coat mixture with cooking spray and serve.
| Per serving: | 49 calories (5% calories from fat), 2 g protein, trace total fat (0 saturated fat), 12 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 82 mg sodium, 654 mg potassium |
| Diabetic exchanges: | 1 carbohydrate (2 vegetable) |
Apple Brown Betty
(makes 6 servings)
| 1 1/2 | cups fresh breadcrumbs |
| 2 | tablespoons unsalted butter |
| 5 | baking apples, Granny Smith and Jonagold make a good combination |
| butter-flavored cooking spray |
| 4-6 | tablespoons sugar substitute, more if you use very tart apples |
| 1 | teaspoon ground cinnamon |
| 1/2 | teaspoon ground nutmeg |
| Ice cream or sorbet (optional) |
- Pre heat oven to 375° F.
- Breadcrumbs until crisp. Set aside.
- Cut the butter into very small pieces. Peel and core the apples. Slice thin and set aside.
- Coat an ovenproof baking dish with cooking spray. Place 1/2 of the apples on the bottom. Top with 1/2 each of the breadcrumbs, sugar substitute, spices and butter. Cover with the remaining apples and the remaining crumbs, sugar substitute, spices, and butter. Coat with cooking spray. Bake for about 30 minutes or until the apples are bubbling and the top is browned.
- Allow to cool to warm and serve in dessert glasses. If using, top each serving with 1/4 cup ice cream, whipped cream or sorbet.
| Per serving (Brown Betty only): | 175 calories (22% calories from fat), 1 g protein, 5 g total fat (2.5 g saturated fat), 34 g carbohydrate, 5 g dietary fiber, 11 mg cholesterol, 81 mg sodium, 163 mg potassium |
| Diabetic exchanges: | 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat |
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