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the recipes |
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november 2003 |
A New England Thanksgiving
Hot Vegetable Cocktails
(makes 12 servings)
| 2 | 32-ounce cans low-sodium spicy vegetable juice cocktail |
| 1 | tablespoon prepared horseradish, or to taste |
| juice and grated zest of 2 lemons |
| juice and grated zest of 2 limes |
| 1 | tablespoon Worcestershire sauce |
| dash Tabasco |
| dash freshly ground pepper |
| 12 | celery sticks with small leaves |
- Put the vegetable juice cocktail, horseradish, lemon juice and zest, lime juice and zest, Worcestershire, Tabasco, and pepper in a large pan. Bring to a boil over medium heat. Lower heat and simmer for 5 minutes.
- Pour into heated mugs and garnish each mug with a celery stick.
| Per serving: | 52 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 10 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 155 mg sodium |
| Diabetic exchanges: | 1/2 carbohydrate (2 vegetable) |
Cumin Crackers
(makes 48 crackers)
(adapted from the Joslin Diabetes Great Chefs Cook Healthy)
| vegetable cooking spray |
| 1 | tablespoon ground cumin |
| 1/2 | teaspoon fine sea salt |
| 1 1/2 | cups unbleached all-purpose flour |
| 1/2 | cup semolina flour* |
| 3/4 to 1 | cup warm water |
| 1 | teaspoon kosher salt |
| 2 | teaspoons sesame seeds |
| water |
- Preheat oven to 500°F. Lightly coat a baking sheet with cooking spray.
- Mix cumin, sea salt, and the two flours in a food processor. Drizzle water through the feed tube in a steady stream until a ball is formed. Remove from food processor and kneed for 1 minute. Remove dough and place on a lightly floured surface. Dough should not be sticky. If it is, knead a little more flour in by hand.
- Cover and let rest for thirty minutes at room temperature. Using a rolling pin, roll dough into a thin rectangle. Roll thinly on a lightly floured surface. Sprinkle with kosher salt and sesame seeds. Using a small biscuit or cookie cutter, about 1 1/2-inches in diameter, cut out bite size crackers.
- Transfer the crackers to the prepared baking sheet. Mist crackers with water and bake for 3 minutes, until crisp and lightly browned. Thinner crackers will cook much quicker than thicker ones. (The crackers can be baked one day ahead, cooled, and stored overnight in an airtight container or frozen for up to two months. Re-crisp them in a 350°F oven for a minute or two.) Serve warm or at room temperature
| Per 3-cracker serving: | 60 calories (5% calories from fat), 0 fat (0 saturated fat), 2 g protein, 12 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 191 mg sodium, 11 mg potassium |
| Diabetic exchanges: | 1 carbohydrate (bread/starch) |
*Available at larger supermarkets, natural food stores, and by mail order.
Emerson Inn's Spinach and Arugula Salad with Apple and Chèvre
(makes 12 servings)
(adapted from the Joslin Diabetes Great Chefs Cook Healthy)
| Vinaigrette |
| 6 | tablespoons balsamic vinegar |
| 1 | teaspoon Dijon mustard |
| 2 | teaspoons honey |
| 1 | large clove garlic, minced |
| 1 | shallot, minced |
| salt (optional) |
| freshly ground pepper |
| 3/4 | cup canola oil |
| |
| 8 | ounces baby spinach, washed and dried |
| 8 | ounces baby arugula, washed and dried |
| 4 | ounces chèvre, diced |
| 2 | medium tomatoes, diced |
| 1 | large Granny Smith apple, cored and diced |
- In a blender, combine the vinegar, mustard, honey, garlic, shallot, salt (if using), and pepper to taste. With motor running on medium speed, slowly add the oil through the lid opening until the dressing is emulsified. (Makes 1 1/3 cups)
- In a large salad bowl, combine the spinach and arugula with 1/4 cup of the dressing. Top with the chèvre, tomatoes, and apple. Divide between 12 large plates and serve. Refrigerate remaining dressing for another use.
| Per serving: | 68 calories (60% calories from fat), 5 g total fat (1.3 g saturated fat), 3 g protein, 4 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 59 mg sodium, 239 mg potassium |
| Diabetic exchanges: | 1 vegetable, 1 fat |
Herb-Roasted Turkey with Pan Gravy
(makes 12 servings with leftovers)
| 1 | 16-pound turkey with giblets |
| 2 | tablespoons chopped fresh thyme or 2 teaspoons crushed dried |
| 1 | tablespoon chopped fresh sage or 1 teaspoon crushed dried |
| 1/2 | tablespoon chopped fresh rosemary or 1/2 teaspoon crushed dried |
| 12 | large cloves garlic, smashed with the side of a knife |
| 1/4 | cup dry white wine (optional) |
| 1 | onion, peeled and cut into quarters |
| 2 | carrots, peeled and sliced |
| 2 | celery ribs with leaves, coarsely chopped |
| 4 | cups 98% fat-free, no-salt-added canned chicken broth |
| 2 | parsley sprigs |
| 1 | small bay leaf |
| 1/4 | cup dry red wine |
| salt (optional) and freshly ground pepper |
- Place oven rack in lowest position; preheat oven to 325°F. Remove and set aside neck and giblets for gravy. Remove and discard any fat from turkey. Wash turkey; pat dry with paper towels. Combine thyme, sage, and rosemary. Sprinkle turkey with the mixture. Place turkey on a rack in a large roasting pan. Place garlic cloves in body cavity.
- Loosely tent turkey with heavy-duty aluminum foil. Roast turkey, breast side up, for 3 1/2 hours or until an instant meat thermometer registers180°F when inserted in the thickest part of a thigh. Rotate the pan and remove the foil tent after 2 1/2 hours roasting time. If using wine, baste turkey several times with white wine.
- Meanwhile, rinse neck and giblets; remove and discard neck skin and any fat. Place neck and giblets in a large saucepan with onion, carrots, celery, chicken broth, parsley sprigs, and bay leaf. Bring to a boil, then reduce heat and simmer, partially covered, for 30 minutes. Discard the neck and giblets, parsley sprigs, and bay leaf. Strain the broth and vegetables through a fine sieve, forcing as much of the vegetables as possible into the strained broth. (You should get about 2 1/2 cups liquid). Chill strained liquid until ready to use.
- When turkey is done, remove from oven and place on a carving platter. Remove the garlic cloves from the body cavity. Squeeze the roasted garlic pulp into a small bowl and set aside. Loosely cover the turkey with foil and let rest for 20 to 30 minutes before carving.
- Meanwhile, pour the pan drippings from the roasting pan through a fine sieve into a small freezer-proof bowl. Place bowl in the freezer for 20 minutes to solidify the fat.
- Stir the red wine and 2 tablespoons of the reserved giblet broth into the roasting pan and cook on top of the stove over medium-high heat, scraping up any browned bits. Transfer the mixture to a medium saucepan. Skim off all fat that forms at the top of the pan drippings. Add the de-fatted drippings and remaining reserved broth to the saucepan. Bring to a boil and whisk in reserved roasted garlic pulp. Reduce heat and simmer for 10 minutes, until the gravy mixture has thickened slightly. Taste and add salt (if using) and pepper to taste.
- Carve the turkey, discarding the skin. Arrange the turkey on a serving platter. Pour the gravy into a sauceboat and pass separately.
| Per 4-ounce turkey + 2 tablespoons gravy serving: | 197 calories (27% calories from fat), 24 g protein, 8 g total fat (1.9 g saturated fat), 0 carbohydrates, 0 dietary fiber, 86 mg cholesterol, 85 mg sodium |
| Diabetic exchanges: | 4 lean protein |
Low-Sugar Cranberry-Orange Relish
(makes about 3 cups)
| 1 | 12-ounce bag fresh cranberries, rinsed and picked over |
| 3 | tablespoons sugar |
| 1 to 2 | tablespoons spoonable sugar substitute |
| 1/4 | teaspoon ground cinnamon |
| 1 | large navel orange |
| 2 | teaspoons fresh lemon juice |
- In a food processor fitted with a knife blade, pulse cranberries with sugar, 1 tablespoon sugar substitute, and cinnamon until coarsely chopped. Cut three 2-inch strips of orange zest. Peel and finely chop the orange.
- Add orange and orange zest to the cranberries and continue to pulse until mixture is finely chopped. Stir in lemon juice. Taste, adding additional sugar substitute, if needed.
- Transfer mixture to a serving bowl. Cover and refrigerate until ready to serve cold.
| Per 1/4-cup serving: | 39 calories (0 calories from fat), 0 protein, 0 total fat (0 saturated fat), 10 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 0 sodium |
| Diabetic exchanges: | 1/2 carbohydrate (fruit) |
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