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Recipes For A Diabetic-Friendly Thanksgiving Feast

Herb-Roasted Turkey            

(Courtesy of Eating Well)

Ingredients:

  • 1 10-12-pound turkey
  • ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram divided
  • 2 tablespoons canola oil
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 ½ cups)
  • 3 cups water, plus more as needed

Directions:

  1. Position a rack in the lower third of the oven; preheat to 475 °F.
  2. Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.
  3. Roast the turkey until the skin is golden brown, 45 minutes.
  4. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350 ° and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165 °F.
  5. Transfer the turkey to a serving platter and cover with foil. (If you're making Herbed Pan Gravy, start here.) Let the turkey rest for 20 minutes. Remove string and carve.

Equipment:

Large roasting pan, roasting rack, kitchen string, thermometer

Nutritional Information:

Per Serving: 146 calories; 4 g fat(1 g sat); 0 g fiber; 0 g carbohydrates; 25 g protein; 8 mcg folate; 82 mg cholesterol; 0 g sugars; 0 g added sugars; 27 IU vitamin A; 0 mg vitamin C; 13 mg calcium; 1 mg iron; 202 mg sodium; 210 mg potassium

Nutrition Bonus: Zinc (16% daily value), Carbohydrate Servings: 0, Exchanges: 3 1/2 lean meat

For additional recipe tips, click here.

Green Bean Casserole

(Courtesy of Diabetic Connect)

Ingredients:

  • 1 1/2 lbs. fresh green beans, trimmed and cut into bite sized pieces
  • 1/2 cup reduced sodium cream of mushroom soup
  • 1/2 cup nonfat plain greek yogurt
  • 1/4 cup half & half
  • 1/2 tsp fresh ground pepper
  • 1/2 cup sliced mushrooms
  • 1/2 medium white onion, sliced
  • 2 TBS olive oil, divided
  • Mrs. Dash seasoning to taste

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Grease a small casserole dish and set aside.
  3. Boil the green beans in salted water until bright green and softened.
  4. Meanwhile, mix the soup, yogurt, half & half and pepper in a medium bowl.
  5. When the green beans are done, add to the soup/yogurt mixture.
  6. Heat 1 TBS olive oil in a small skillet and cook the mushrooms until lightly browned. Remove from heat and add to the green beans.
  7. Toss together and pour into prepared casserole dish.
  8. In the same skillet, heat the remaining olive oil. Cook the onions until they're transparent and golden. Add to the top of the green beans.
  9. Cover the dish with foil and bake for 30 minutes.
  10. Remove foil and bake another 10 minutes.
  11. Remove the casserole from the oven and sprinkle with desired amount of Mrs. Dash.

Nutritional Information:

Per Serving: calories 84, total fat 4g, saturated fat 1g, sodium 89mg, carbohydrates 9g, dietary fiber 4g, protein 3g.

For additional recipe tips , click here.

Cranberry Pecan Stuffing

(Courtesy of Diabetic Connect)

Ingredients:

  • 2 TBS olive oil
  • 1/2 large onion, chopped
  • 1/2 cup chopped celery
  • 2 cloves garlic, minced
  • 2 cups almond meal/flour
  • 1 cup pecan pieces
  • 1 cup craisins
  • 1/4 cup chopped fresh parsley
  • 1 tsp dried thyme
  • 1/2 tsp kosher salt
  • 1/4 tsp pepper
  • 1 egg
  • 1 TBS lemon juice
  • 1 cup low sodium chicken broth

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Heat the olive oil in a medium skillet. Saute onion, celery and garlic until the onion and celery become tender and transparent.
  3. In a large bowl, mix the almond meal, pecans, craisins, onion mixture and parsley together.
  4. Add the seasonings and mix well.
  5. Beat the egg in a small bowl and add, along with the lemon juice and chicken broth.
  6. Pour into a greased 8x8 baking dish.
  7. Cover with foil and bake for 40 minutes.
  8. Uncover and cook 5-7 minutes or until slightly golden brown on top.

Nutritional Information:

Per Serving: calories 233, total fat 18g, saturated fat 1g, sodium 103mg, carbohydrates 14g, dietary fiber 3g, protein 6g

For additional recipe tips, click here.

 

MedicAlert Team Member