Holiday Recipes

Healthy Holiday Recipes

Source: www.diabetic-lifestyle.com. Frances Towner Giedt & Bonnie Sanders Polin, Ph.D.

Herb Roasted Turkey with Natural Gravy

(Makes 12 servings with leftovers)

(1) 14 pound turkey, with giblets

(2) Tbsp chopped fresh parsley

(2) Tbsp fresh thyme or 2 tsps crushed dried

(1) Tbsp chopped fresh rosemary or 1 tsp dried

(1) garlic clove, minced

(1) tsp olive oil

salt (optional) and ground pepper

(2) onions, peeled and cut into quarters

(2) carrots, peeled and sliced

(2) celery ribs with leaves, coarsely chopped

(3) cups fat-free low-sodium canned chicken broth

(3) sprigs fresh parsley

(1) small bay leaf

Preheat over to 350ºF. Remove the giblets and neck from the turkey cavity, discard the liver. Rinse the turkey, giblets and neck, discard the neck skin. Place 1 quarter onion in the cavity. Tie the legs together. In a small bowl, combine chopped parsley, thyme, rosemary, garlic, and olive oil. Rub the herb mixture over the turkey. Roast for 15 minutes, then cover turkey with heavy-duty aluminum foil. Roast for 2 hours. Meanwhile, place turkey neck, giblets, quarter onion, carrot, celery, broth, parsley sprigs, and bay leaf in large saucepan. Bring to boil. Reduce heat and simmer for 30 minutes. Discard parsley and bay leaf. Strain the giblet stock and vegetables and chill stock until ready to use. Remove the foil from turkey after 2 hours, cut strings on the turkey legs. Continue roasting, basting from time to time for about 45 minutes to 1 hour. Then, transfer turkey to a large platter. Meanwhile, pour the drippings from the roasting pan through a strainer into a small freezer-proof bowl. Place bowl in freezer for 20 minutes to solidify the fat then skim off the fat. Stir ¼ cup of the reserved giblet stock into the roasting pan and cook on the stove (medium-high heat), scraping up any browned bits. Transfer the mixture to a medium saucepan. Add the de-fatted drippings to the saucepan along with the remaining giblet stock. Bring to a boil, reduce heat, and simmer for 10 minutes, until gravy has thickened slightly. Add salt (if using) and/or pepper to taste. Transfer gravy to a gravy boat. Carve the turkey discard the skin.

Nutritional Information Per Serving

serving = 4 ounces turkey & 2 Tbsps of gravy

calories = 198, total fat = 6 g, cholesterol = 86 mg,

sodium = 89 mg, carbohydrate = 1 g, protein = 34 g

Exchange = 3 lean protein, 3 1/2 carbohydrate

After-Thanksgiving

Turkey and Pasta Bake

(Makes 6 servings)

refrigerated butter-flavored cooking spray

(12) ounces penne pasta

(2) cups cooked turkey meat, cut into 1 inch cubes

(2) cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped

(1) 8-ounce container nonfat cottage cheese

(1/2) cup shredded reduced-fat sharp cheddar cheese

(4) scallions, including some green tops, chopped

(1) tsp crushed dried basil

(1/2) tsp crushed dried oregano

(1/3) cup unseasoned dried bread crumbs

(2) Tbsp chopped flat-leaf parsley

Preheat oven to 350°F. Lightly coat a 9 x 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil, and oregano. Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Nutritional Information Per Serving

calories = 387, total fat = 5 g, cholesterol = 44 mg

sodium = 247 mg, carbohydrate = 53 g, protein = 31 g

Exchange = 3 lean protein, 3 1/2 carbohydrate

Roasted Garlic Mashed Potatoes

(Makes 6 servings)

• (4) large cloves garlic in skins

• (2) large baking potatoes, peeled and cut into quarters

• (1) tsp margarine

• (1/4) cup skim milk, heated

Preheat oven to 400°F. Place the garlic in a single layer on aluminum foil and close securely. Bake in oven for 40 minutes until soft. While the garlic is roasting, boil the potatoes until knife tender. Remove from water and place in a bowl with the margarine. Mash completely. Squeeze the garlic pulp from each roasted clove into the potatoes. Add the milk and combine well. Sprinkle with pepper to taste.

Nutritional Information Per Serving

Per 1/2 cup serving: calories = 102, total fat = 1 g, cholesterol = 0 mg, sodium = 20 mg, carbohydrate = 22 g, protein = 3 g

Exchange = 1 1/2 carbohydrate

Typical Thanksgiving Dinner Analysis

Menu Items Per Serving	Calories	Fat
Turkey with skin 8 oz.	460	18
Homemade stuffing 5 oz.	500	20
Homemade gravy ½ cup	330	24
Candied Sweet Potatoes ½ cup	200	1
Mashed potatoes ½ cup	190	8
Cranberry sauce ¼ cup	105	0
Broccoli with cheese sauce ½ cup	170	8
2 biscuits	290	20
1 table spoon of butter	100	11
1 slice of pumpkin pie	320	16
3 Tbsp. whipped cream	150	18
2 6 oz. glasses of wine	220	0
Grand Total	3035 Kcals.	144 grams
Chart adapted from Susan Barlow, RD, LD, CDE

Southern Cornmeal Muffins

(Makes 18 muffins)

• (1) cup yellow cornmeal

• (1) cup all-purpose flour

• (2) Tbsps baking powder

• (1) tsp baking soda

• (1) Tbsp sugar**

• (1/4) cup egg substitute or 2 egg whites

• (1 ¼) cups non-fat plain yogurt

• (¼) cup vegetable oil

• vegetable cooking spray

Combine cornmeal, flour, baking powder, soda, and sugar in a large bowl; make a well in center of mixture. Combine egg substitute, yogurt, and oil; add to dry mixture, stirring until moistened. Spoon mixture into muffin cups coated with vegetable cooking spray, filling ¾ full. Bake at 425º for 12 to 14 minutes or until golden brown. Remove muffins from pans immediately.

Nutritional Information Per Serving

Serving Size: 1 muffin

96 calories, 3.5 g fat, 2.7 g protein, 0 mgs cholesterol,

13.5 gm carbohydrate, 100 gm sodium

Exchange = 1 starch, ½ fat

**People with diabetes can eat sugar-containing foods to the extent that these foods are calculated into their overall diet and insulin control plan.

Note: Southern Cornmeal Muffins recipe from Susan Thom, RD, LD, CDE.

Pumpkin Pie

• (1) 16 ounce can solid-packed pumpkin or (2) cups cooked pumpkin

• (1/3) cup brown sugar substitute

• (2 1/2) Tbsp granulated sugar

• (1/2) cup liquid egg substitute

• (1) tsp ground cinnamon

• (1/2) tsp ground ginger

• (1/4) tsp ground nutmeg

• (12) ounces evaporated skim milk

• (1) 9-inch unbaked frozen pastry shell

Preheat oven to 425°F. In large bowl, whisk together pumpkin puree, brown sugar substitute, granulated sugar, egg substitute, cinnamon, ginger, and nutmeg. Gradually add evaporated skim milk, whisking thoroughly. Pour pumpkin mixture into pie shell. Bake for 15 min. Reduce oven heat to 350°F. Continue to bake for another 40 to 50 min. Let cool before serving.

Nutritional Information Per Serving

Serving Size: 1/12 pie

145 calories, 5 g fat, 6 g protein, 1 mgs cholesterol, 20 gm carbohydrate, 85 gm sodium, 2 gm dietary fiber

Exchange = 1 fat, 1 carbohydrate (bread/starch)

Tasty Salt-Substitute Blends

Soup Blend: basil, parsley, marjoram, thyme, savory, bay

Salad Blend: basil, parsley, marjoram, dill, tarragon

Fish Blend: basil, dill, fennel, savory, rosemary

Poultry Blend: sage, thyme, parsley, rosemary, basil

Pasta Blend: basil, thyme, oregano, parsley

Grilled Turkey with Garlic Sauce

• (1/3) cup minced parsley

• (5) garlic cloves minced

• (1/3) cup lemon juice

• (1/4) cup olive oil

• (1) tsp paprika

• (1) tsp cumin

• Dash cayenne pepper

• (1 1/2) pound turkey slices, pounded to 1/4-inch thickness

• (1) Tbsp olive oil for brushing on turkey while grilling

In a blender, blend all sauce ingredients together. Grill or broil the turkey slices 6 inches from the heat source, brushing with olive oil to keep moist. Grill on each side about 4 minutes. Top each slice with some of the sauce (about 2-3 Tbsp per slice.)

Nutritional Information Per Serving

Serving Size:3-4 oz

2-3 Tbsp of sauce

229 calories, 12 g fat, 28 g protein, 2 g cholesterol

2 g carbohydrate, 52 gm sodium, 0 gm dietary fiber

Exchange = 4 lean meat

Warm Gingerbread

(Makes 25 servings)

• butter-flavored cooking spray

• (1 1/2) cups water

• (1) cup date sugar

• (4) Tbsp margarine, softened

• (2) tsp ground ginger

• (1) tsp ground cinnamon

• (1/2) tsp ground cloves

• (2) cups unbleached flour

• (1) tsp baking soda

• (1) tsp baking powder

• (1) large egg, beaten

Preheat the oven to 350°F. Lightly coat a 9-inch square baking pan with cooking spray. In a heavy saucepan, simmer the water and date sugar for 5 minutes. Cool. In a bowl, combine margarine, spices, and cooled date sugar mixture. Add the flour, baking powder, baking soda, and egg. Mix until just blended. Pour batter into prepared pan. Bake for 25-35 minutes or until gingerbread pulls away and springs back when touched. Cool in pan for 5 minutes. Transfer cake to wire rack to continue cooling. Cut into 25 squares.

Nutritional Information Per Serving

Per 1/2 cup serving:

Calories = 84, total fat = 2 g, cholesterol = 9 mg, sodium = 71 mg, carbohydrate = 16 g, protein = 2 g

Exchange = 1 carbohydrate

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