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the recipes |
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november 99 |
A Family Thanksgiving
Mushroom Bisque
(makes 10 servings)
| olive oil cooking spray |
| 1 | tablespoon (15 ml) olive oil |
| 1 | cup (160 g) chopped onion |
| 1 | cup (160 g) chopped leek |
| 2 | large cloves garlic, minced |
| 1 3/4 | pounds (840 g) assorted mushrooms: white button, shiitake, portobello, cremini, etc., cleaned and sliced |
| 8 | cups (1.9 l) 98% fat-free, no-salt-added canned beef broth |
| 1 | teaspoon (95 ml) fresh thyme leaves or 1/4 teaspoon crushed dried |
| 1 | cup (240 ml) evaporated skim milk |
| salt (optional) and freshly ground pepper |
| chopped fresh parsley for garnish (optional) |
- Lightly coat a 6-quart pot with cooking spray. Add olive oil and place over low heat. Add onion, leek, and garlic. Sauté until vegetables are limp, about 5 minutes.
- Raise heat to medium-high. Add mushrooms and continue to sauté, stirring occasionally, until mushrooms are tender, about 12 minutes.
- Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes.
- In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk. Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil.
- Serve in small soup bowls. If desired, sprinkle each serving with chopped parsley.
| Per serving: | 79 calories (19% calories from fat), 8 g protein, 2 g total fat (0.3 g saturated fat), 10 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 94 mg sodium |
| Diabetic exchanges: | 1/2 carbohydrate (2 vegetable), 1/2 fat |

Roast Turkey with Pan Gravy
(makes 10 servings with leftovers)
| 1 | 15-pound (7.2 kg) turkey with giblets |
| 2 | tablespoons (30 ml) chopped fresh thyme or 2 teaspoons (10 ml) crushed dried |
| 1 | tablespoon (15 ml) chopped fresh sage or 1 teaspoon (5 ml) crushed dried |
| 12 | large cloves garlic, smashed with the sides of a knife |
| 1/4 | cup (60 ml) 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 (960 ml) 98% fat-free, no-salt-added canned chicken broth |
| 2 | parsley sprigs |
| 1 | small bay leaf |
| 1/4 | cup (60 ml) dry red wine |
| salt (optional) and freshly ground pepper |
- Place oven rack in lowest position; preheat oven to 325°F (160°C), Gas Mark 3.
- 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, and sage. 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, rotating the pan and removing 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, carrot, celery, chicken broth, parsley sprigs, and bay leaf. Bring to a boil, 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 which has formed 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 (115 g) turkey + 2 tablespoons (30 ml) 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-Apple Relish
(makes about 3 cups)
| 1 | 12-ounce (360 g) bag fresh cranberries, rinsed and picked over |
| 3 | tablespoons (36 g) sugar |
| 1 to 2 | tablespoons (15 to 30 ml) spoonable sugar substitute |
| 1/4 | teaspoon (1.75 ml) ground cinnamon |
| 2 | medium Golden Delicious apples, peeled, cored, and cut up |
| 2 | teaspoons (10 ml) fresh lemon juice |
- In a food processor fitted with a knife blade, pulse cranberries with sugar, 1 tablespoon (15 ml) sugar substitute, and cinnamon until coarsely chopped.
- Add apples 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 (60 ml) 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) |
Old-Fashioned Bread and Sage Dressing
(makes about 12 cups)
| 1/4 | cup (50 g) reduced-fat margarine |
| 5 | celery ribs with leaves, chopped |
| 1 | medium onion, chopped |
| 1 | teaspoon (5 ml) crushed dried thyme |
| 1/2 to 1 | teaspoon (2.5 to 5 ml) crushed dried sage |
| 1 | teaspoon (5 ml) salt (optional) |
| 1/4 | teaspoon (1.75 ml) freshly ground pepper |
| 2 | 1-pound (480 g) loaves firm white bread, cut into 1/2-inch slices |
| 1/3 | cup (20 g) chopped parsley |
| 2 1/2 to 3 | cups (560 to 720 ml) 98% fat-free, no-salt-added canned chicken broth |
- Preheat oven to 325°F (160°C), Gas Mark 3.
- Melt margarine in a large nonstick skillet. Add celery and onion. Sauté until vegetables are very tender, about 10 minutes. Stir in thyme, sage, salt (if using), and pepper. Set aside.
- Meanwhile, place bread slices on a baking sheet and lightly toast on both sides, about 10 minutes per side. Break bread into bite-size pieces. Mix in vegetable mixture and parsley. (At this point stuffing can be made 1 day ahead, placed in a self-sealing plastic bag, and refrigerated).
- In a medium saucepan, heat broth to a simmer. Place dressing mixture in a large mixing bowl. Pour on hot broth and stir until bread is evenly moistened, starting with 2 1/2 cups broth and adding additional broth to reach desired consistency.
- Transfer dressing mixture to a shallow baking casserole. Cover with foil and bake for 30 minutes. Uncover and continue to bake until lightly browned and heat through, another 15 to 20 minutes.
| Per 1/2-cup (120 ml) serving: | 116 calories (20% calories from fat), 4 g protein, 3 g total fat (0.6 g saturated fat), 20 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 237 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (bread/starch) |
Roasted Squash
(makes 10 servings)
| 5 | pounds (2.4 kg) assorted hard winter squash (butternut, acorn, delicata, or sweet dumpling), seeded and cut into 4-inch chunks |
| refrigerated butter-flavored cooking spray |
| salt (optional) and freshly ground pepper |
| 2 | tablespoons (25 g) reduced-fat margarine, at room temperature |
| 2 | tablespoons (24 g) brown sugar |
- Preheat oven to 400°F (200°C), Gas Mark 6.
- Arrange squash, cut side up, in 2 large roasting pans and lightly coat tops with cooking spray. Season with salt (if using) and pepper to taste.
- Roast for 20 minutes. Switch pan positions and continue to roast another 25 minutes, until squash is tender when pierced with the tines of a fork. (Squash may be made ahead to this point, covered, and refrigerated until next day.)
- When ready to serve, preheat broiler. Lightly brush cut surfaces of squash with margarine and sprinkle with brown sugar. Broil until sugar begins to bubble, about 3 to 4 minutes. Transfer squash pieces to a serving platter and serve hot.
| Per serving: | 96 calories (22% calories from fat), 2 g protein, 3 g total fat (0.5 g saturated fat), 19 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 29 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (bread/starch), 1/2 fat |
Green Beans and Glazed Onions
(makes 10 servings)
| 1 | 10-ounce (360 g) bag frozen baby pearl onions |
| 2 | pounds (860 g) fresh green beans, trimmed |
| 2 | tablespoons (25 g) reduced-fat margarine |
| 1 | tablespoon (15 ml) balsamic vinegar |
- Cook onions, according to package directions, until tender. Drain and keep warm.
- Cook green beans in a large nonstick skillet in water to cover until crisp tender, about 5 minutes. Drain and keep warm.
- In same skillet, melt margarine over medium heat. Add balsamic vinegar and onions. Toss to glaze. Add green beans and gently mix to combine.
- Transfer to a serving dish and serve hot.
| Per serving: | 60 calories (21% calories from fat), 2 g protein, 2 g total fat (0.3 g saturated fat), 11 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 37 mg sodium |
| Diabetic exchanges: | 1/2 carbohydrate (2 vegetable), 1/2 fat |

Sweet Potato Pie
(makes 10 servings)
| 3 | tablespoons (38 g) reduced-fat margarine, softened |
| 1/4 | cup (48 g) packed light brown sugar |
| 1/2 | teaspoon (2.5 ml) ground cinnamon |
| 1/4 | teaspoon (1.75 ml) ground ginger |
| 1/4 | teaspoon (1.75 ml) salt |
| 1/8 | teaspoon (0.6 ml) ground allspice |
| 1 | large egg yolk |
| 2 | cups (390 g) mashed cooked sweet potatoes |
| 1 | cup (240 ml) evaporated skim milk |
| 3 | large egg whites |
| 1 | 9-inch (22.5 cm) unbaked pie shell |
- Preheat oven to 350°F (180°C), Gas Mark 4.
- In a large bowl, beat together margarine, brown sugar, cinnamon, ginger, salt, allspice, and egg yolk. Whisk in sweet potatoes and evaporated milk.
- In a medium bowl, beat egg whites until stiff. Fold into sweet potato mixture. Pour into unbaked pie shell.
- Bake 40 to 45 minutes, until a tester inserted in center comes out clean. Cool on a rack until ready to cut into wedges to serve.
| Per serving: | 203 calories (30% calories from fat), 5 g protein, 7 g total fat (2.3 g saturated fat), 32 g carbohydrates, 1 g dietary fiber, 26 mg cholesterol, 203 mg sodium |
| Diabetic exchanges: | 2 carbohydrate (bread/starch), 1 fat |
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