Post by April B. on Nov 19, 2003 10:35:51 GMT -6
Sugar-free Thanksgiving Dinner
Garlic Rosemary Turkey
LOW-FAT GRAVY
CRANBERRY PEAR CHUTNEY
"Diet" Pumpkin Pie
Garlic Rosemary Turkey
1 whole turkey (10 to 12 pounds)
6 to 8 garlic cloves
2 large lemons, halved
2 teaspoons dried rosemary, crushed
1 teaspoon rubbed sage
Cut six to eight small slits in turkey skin insert garlic between the skin
and meat. Squeeze two lemon halves inside the turkey and leave them inside.
Squeeze remaining lemon over outside of turkey. Spray the turkey with
nonstick cooking spray; sprinkle with rosemary and sage.
Place on a rack in a roasting pan. Bake, uncovered, at 325'F for 1 hour.
Cover and bake 2 1/2 to 3 1/2 hours longer or until a meat thermometer reads
185'F.
Yield: 8-10 servings.
Diabetic Exchanges: One serving (4 ounces of white meat without skin) equals
4 very lean meat; also, 144 calories, 57 mg sodium, 88 mg cholesterol, trace
carbohydrate, 31 gm protein,
1 gm fat.
LOW-FAT GRAVY
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until
vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir
until smooth. Add to pan with the remaining broth. Bring to a boil, stirring
occasionally: boil for 2 minutes.
Yield: 2 cups.
Diabetic Exchanges: One 1/4 cup serving equals a free food; also, 19
calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1
gm fat.
CRANBERRY PEAR CHUTNEY
2 cups fresh cranberries
3/4 cup frozen apple juice concentrate, thawed
1 pear, peeled and cubed
1/2 cup raisins
In a saucepan, bring cranberries and concentrate to a boil. Cook and stir
for 5 minutes. Add pear and raisins; cook and stir until berries pop and
pear is tender, about 5-7 minutes. Pour into a serving bowl; chill
overnight.
Yield: 2 cups.
Diabetic Exchanges: One 1/4 cup serving equals 1 1/2 fruit; also, 99
calories, 8 mg sodium, 0 cholesterol, 25 gm carbohydrate, 1 gm protein,
trace fat.
"Diet" Pumpkin Pie
1 can (15 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
Egg substitute equivalent to 2 eggs
2 egg whites
Artificial sweetener equivalent to 3/4 cup sugars
1 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/2 cup reduced-fat graham cracker crumbs
Light whipped topping and additional cinnamon, optional
In a mixing bowl, combine the pumpkin, milk, egg substitute, egg whites and
sweetener, beat until smooth. Add the spices and salt, beat until well
mixed. Stir in graham cracker crumbs. Pour into a 9-in. pie plate that has
been coated with nonstick cooking spray. Bake at 325'F for 50-55 minutes or
until a knife inserted near the center comes out clean. Cool. If desired,
garnish with a dollop of whipped topping and sprinkling of cinnamon. Store
in the refrigerator.
Sweet 'N Low or Sweet One are recommended for baking.
Yield: 8 servings.
Diabetic Exchanges: One serving (without garnish) equals 1 starch, 1/2
skim milk; also, 116 calories, 166 mg sodium, 2 mg Cholesterol, 16 gm
carbohydrates, 7 gm protein, 3 gm fat.
Garlic Rosemary Turkey
LOW-FAT GRAVY
CRANBERRY PEAR CHUTNEY
"Diet" Pumpkin Pie
Garlic Rosemary Turkey
1 whole turkey (10 to 12 pounds)
6 to 8 garlic cloves
2 large lemons, halved
2 teaspoons dried rosemary, crushed
1 teaspoon rubbed sage
Cut six to eight small slits in turkey skin insert garlic between the skin
and meat. Squeeze two lemon halves inside the turkey and leave them inside.
Squeeze remaining lemon over outside of turkey. Spray the turkey with
nonstick cooking spray; sprinkle with rosemary and sage.
Place on a rack in a roasting pan. Bake, uncovered, at 325'F for 1 hour.
Cover and bake 2 1/2 to 3 1/2 hours longer or until a meat thermometer reads
185'F.
Yield: 8-10 servings.
Diabetic Exchanges: One serving (4 ounces of white meat without skin) equals
4 very lean meat; also, 144 calories, 57 mg sodium, 88 mg cholesterol, trace
carbohydrate, 31 gm protein,
1 gm fat.
LOW-FAT GRAVY
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until
vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir
until smooth. Add to pan with the remaining broth. Bring to a boil, stirring
occasionally: boil for 2 minutes.
Yield: 2 cups.
Diabetic Exchanges: One 1/4 cup serving equals a free food; also, 19
calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1
gm fat.
CRANBERRY PEAR CHUTNEY
2 cups fresh cranberries
3/4 cup frozen apple juice concentrate, thawed
1 pear, peeled and cubed
1/2 cup raisins
In a saucepan, bring cranberries and concentrate to a boil. Cook and stir
for 5 minutes. Add pear and raisins; cook and stir until berries pop and
pear is tender, about 5-7 minutes. Pour into a serving bowl; chill
overnight.
Yield: 2 cups.
Diabetic Exchanges: One 1/4 cup serving equals 1 1/2 fruit; also, 99
calories, 8 mg sodium, 0 cholesterol, 25 gm carbohydrate, 1 gm protein,
trace fat.
"Diet" Pumpkin Pie
1 can (15 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
Egg substitute equivalent to 2 eggs
2 egg whites
Artificial sweetener equivalent to 3/4 cup sugars
1 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/2 cup reduced-fat graham cracker crumbs
Light whipped topping and additional cinnamon, optional
In a mixing bowl, combine the pumpkin, milk, egg substitute, egg whites and
sweetener, beat until smooth. Add the spices and salt, beat until well
mixed. Stir in graham cracker crumbs. Pour into a 9-in. pie plate that has
been coated with nonstick cooking spray. Bake at 325'F for 50-55 minutes or
until a knife inserted near the center comes out clean. Cool. If desired,
garnish with a dollop of whipped topping and sprinkling of cinnamon. Store
in the refrigerator.
Sweet 'N Low or Sweet One are recommended for baking.
Yield: 8 servings.
Diabetic Exchanges: One serving (without garnish) equals 1 starch, 1/2
skim milk; also, 116 calories, 166 mg sodium, 2 mg Cholesterol, 16 gm
carbohydrates, 7 gm protein, 3 gm fat.
