Diabetic Recipes – Holiday Meal Ideas
Source: Diabetic Cooking – Healthy Holiday Recipes, November/December 2005
Herb Roasted Turkey and Gravy
Ingredients:
1 small (8-10 lb) turkey, thawed
1/2 c coarse-grained or dijon-style mustard
1/4 c chopped fresh sage
2 tbsp chopped fresh thyme
2 tbsp chopped chives or tarragon
2 tbsp all-purpose flour
1 c reduced-sodium, fat-free chicken broth
1/4 c fat-free half and half
1/4 tsp salt
1/4 tsp black pepper
Directions:
Heat Oven to 450 degrees F. Rinse turkey with cold water. Pat dry with paper towels. Carefully insert fingers under skin beginning at neck cavity and slide down over breast forming a pocket between skin and turkey breast.
Combine mustard, sage, thyme and chives in a small bowl. Spoon mixture into pocket. Use fingers to massage outside of skin, spreading mustard mixture into an even layer. Place breast side up on a rack in a shallow roasting pan. Place in oven. Reduce heat to 325 degrees. Roast turkey 18 minutes per pound unstuffed, 20 minutes per pound stuffed or until internal temperature reads 180 degrees on a meat thermometer inserted into the thigh, making sure not to touch bone. Once turkey browns, tent with foil for remaining roasting time. Transfer cooked turkey to a carving board with a well to catch drippings. Tent with foil; let stand 20 minutes before carving.
Meanwhile, pour drippings from roasting pan into a glass measuring cup. Spoon 2 tablespoons of the fat into a medium saucepan. Place over medium heat. Add flour and cook and stir 1 minute. Add broth. Simmer over medium heat, stirring constantly. Spoon off remaining fat from reserved pan drippings and discard. Add drippings to gravy. Stir in half and half, salt and pepper. Transfer to a serving pitcher. Discard turkey skin. Carve and transfer to platter. Spoon stuffing into a serving bowl.
Makes 14 (3 oz meat and 2 tablespoons gravy) Servings.
Dietary Exchanges: 5 Meat
Nutrients Per Serving:
273 Calories
8 g Total Fat
2 g Saturated Fat
28% Calories from Fat
2 g Carbohydrate
44 g Protein
181 mg Cholesterol
360 mg Sodium
<1 g Fiber
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Balsamic Glazed Green Beans
Ingredients:
1 lb green beans, trimmed
2 tsp olive oil
1 small red bell pepper, diced
1/3 c sliced shalots or chopped sweet onion
1/2 tsp salt
1/4 tsp black pepper
2 tsp balsamic vinegar
Directions:
Simmer beans in water in a large saucepan until tender, 6 to 8 minutes depending on size. Drain in colander and rinse with cold water. In the same saucepan, heat oil over medium heat. Add bell pepper and shallots. Cook 5 minutes or until tender, stirring occasionally. Return beans to saucepan. Add salt and pepper and stir until heated through. Remove from heat. Stir in vinegar.
Makes 8 (1/2 cup) Servings.
Dietary Exchanges: 1 Vegetable, 1/2 Fat
Nutrients Per Serving:
38 Calories
1 g Total Fat
<1 g Saturated Fat
26% Calories from Fat
6 g Carbohydrate
1 g Protein
0 mg Cholesterol
150 mg Sodium
2 g Fiber
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Cranberry-Apple Chutney
Ingredients:
3/4 c unsweetened apple juice
1 c sweet onion, chopped
1 c sugar substitute*
1/2 c packed light brown sugar
1 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground cloves
1 pkg (12 oz) fresh or frozen cranberries
1 large Granny Smith apple, peeled, cut into 1/2-inch pieces
*This recipe was tested with sucralose-based sugar substitute.
Directions:
Combine juice, onion, sugar substitute, brown sugar, cinamon, ginger and cloves in a heavy, medium saucepan. Bring to a boil over high heat. Reduce heat and simmer uncovered 5 minutes. Add cranberries and apple. Return to simmer and cook uncovered 20 minutes or until mixture is very thick, stirring occasionally. Cool to room termperature. Transfer to decorative serving dish or refrigerate until serving.
Makes 20 (2 tablespoon) Servings.
Dietary Exchanges: 1 Fruit
Nutrients Per Serving:
41 Calories
<1 g Total Fat
<1 g Saturated Fat
1% calories from Fat
12 g Carbohydrate
<1 g Protein
0 mg Cholesterol
3 mg Sodium
1 g Fiber
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Vanilla Pumpkin Pie
Ingredients:
1 pkg (1/2 oz, 4 serving size) fat-free, sugar-free instant vanilla pudding mix
1 1/2 c fat-free skim milk
1 c canned pumpkin puree
1/4 tsp cinnamon
1/4 tsp nutmeg
1 tsp sugar substitute
1 baked 8-inch reduced-fat pie crust
Directions:
Whisk pudding mix and milk together in medium saucepan. Cook over medium heat 5 minutes or until mixture come to a boil. Remove from heat and add pumpkin, cinnamon, nutmeg and sugar substitute. Mix well. Pour mixture into crust. Chill 3 hours or until firm.
Makes 8 Servings.
Dietary Exchanges: 1 Starch, 2 Fat
Nutrients Per Serving:
158 Calories
8 g Total Fat
2 g Saturated Fat
45% Calories from Fat
19 g Carbohydrate
3 g Protein
1 mg Cholesterol
308 mg Sodium
1 g Fiber