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Thanksgiving Recipes *posted 11/21/2009

Appetizer:
Classic Baked Artichoke dip (from Diabetes Forecast)
Yield: About 28 servings
Serving Size: 2 tbsp
Preparation Time: 15 minutes
Cooking Time: 30 minutes

Ingredients:
½ cup reduced fat mayonnaise
¼ cup grated fresh parmesan cheese
¼ cup finely chopped celery
¼ cup finely chopped onion
2 tbsp. minced parsley
1 tsp. garlic powder
½ tsp. salt
Pinch of ground hot red pepper
1 (14-oz.) can of artichoke hearts, drained and chopped
12 oz. fat-free cream cheese
4 oz. reduced-fat cream cheese

Preparation:

  1. Preheat oven to 350°F. Lightly coat a 2-quart casserole dish with cooking spray. In a large bowl, combine all the ingredients, and stir until well blended.
  2. Spoon the mixture into the prepared dish, and bake for 30 minutes.
  3. Serve with raw non-starchy vegetables such as carrot sticks, celery sticks, and bell peppers.

Nutrition data per serving (includes only dip, not vegetable dippers):
Calories: 45
Calories from fat: 20
Total fat: 2.5g
Saturated fat: 0.9g
Trans fat: 0g
Cholesterol: 5mg
Sodium: 215mg
Total Carbohydrate: 2g
Dietary fiber: 0g
Protein: 2g

 

Main Dish:
Fresh-Herb Turkey (Cooking Light recipe available online from myrecipes.com )
Yield: About 12 servings
Serving size: 6 ounces of Turkey and ¼ cup of sauce

Ingredients:
1 (12-pound) fresh or frozen whole turkey, thawed
2 tbsp. chopped fresh sage
3 tbsp. chopped fresh chives, divided
2 tsp. chopped fresh thyme, divided
1 tsp. chopped fresh parsley
cooking spray
2 ¾ cup fat-free, less sodium chicken broth, divided
1/3 cup dry sherry
2 tbsp. all-purpose flour
2 tbsp. chopped fresh parsley

Preparation:

  1. Preheat oven to 350°F.
  2. Remove giblets and neck from turkey; discard. Rinse turkey thoroughly with cold water; pat dry. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine sage, 2 teaspoons chives, 1 teaspoon thyme, and 1 teaspoon parsley in a small bowl. Rub sage mixture under loosened skin and inside body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under bird.
  3. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 3 hours or until thermometer registers 180°. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand at least 10 minutes before carving.
  4. Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings from pan into bag; let stand 10 minutes (fat will rise to the top). Seal bag; snip off 1 bottom corner of bag. Drain drippings into a medium saucepan, stopping before the fat layer reaches the opening. Stir in 2 1/2 cups broth and sherry. Bring to a boil; reduce heat, and simmer 10 minutes. Combine 1/4 cup broth and flour in a small bowl, stirring well with a whisk. Stir into sherry mixture, and bring to a boil, stirring constantly. Stir in 2 tablespoons parsley, 1 teaspoon chives, and 1 teaspoon thyme. Serve sauce with turkey.

Nutrition data per serving:
Calories: 265
Total fat: 4.1g
Saturated fat: 1.4g
Cholesterol: 142mg
Sodium: 211mg
Total Carbohydrate: 1.7g
Protein: 51.4g

 

Side Dishes:
Maple and Pecan Do-Ahead Sweet Potatoes (from Diabetes Forecast)
Yield: About 8 servings
Serving size: ½ cup
Preparation time: 25 minutes
Cooking time: 35 minutes

Ingredients:
4 small (3- to 4-oz.) sweet potatoes, peeled and cubed into 1-inch pieces
1/2 cup fat-free half-and-half
2 tbsp. pure maple syrup
1/4 tsp. vanilla extract
1/4 tsp. cinnamon
1/8 tsp. cloves
Salt and pepper to taste
Topping
3 tbsp. chopped pecans
1/4 tsp. ground red pepper
2 tsp. melted reduced-fat margarine

Preparation:

  1. Place the potato cubes in a Dutch oven or similar pot and cover with water. Bring to a boil. Reduce the heat and simmer for 10 to12 minutes, until tender. Drain.
  2. In a mixing bowl, combine the half-and-half, maple syrup, vanilla, cinnamon, cloves, salt, and pepper. Add the sweet potatoes and mix with a beater set on medium speed or, for a slightly chunkier casserole, just mash with a potato masher. Spoon the potato mixture into a casserole dish.
  3. Combine all the topping ingredients. Sprinkle over the potato mixture. Cover with foil and freeze for up to 2 weeks. Defrost in the refrigerator overnight. Preheat the oven to 375°F. Cover and bake for 15 minutes. Uncover and continue to bake for about 20 to 25 minutes until pecans have browned and potatoes are hot.

Nutrition data per serving:
Calories: 86
Calories from fat: 25
Total fat: 3g
Saturated fat: 0g
Cholesterol: 1mg
Sodium: 33mg
Total Carbohydrate: 14g
Dietary fiber: 1g
Protein: 1g


Cheesy Squash Casserole
(from myrecipes.com )
Yield: About 8 servings
Serving size: ¾ cup

Ingredients:
2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Preparation:

  1. Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.
  2. Preheat oven to 350°F.
  3. Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.
  4. Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Nutrition data per serving:
Calories: 95
Total fat: 3.4g
Saturated fat: 1.4g
Cholesterol: 8mg
Sodium: 277mg
Total Carbohydrate: 11g
Dietary fiber: 2.2g
Protein: 6.2g


Rosemary Green Beans
(Southern Living Magazine recipe available online at myrecipes.com)
Yield: About 6 servings
Serving size: ¾ cup
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients:
1 pound fresh green beans, trimmed
1/2 teaspoon salt, divided
2 green onions, sliced (about 1/4 cup)
2 teaspoons chopped fresh rosemary
1 teaspoon olive oil
1/4 cup chopped pecans, toasted
2 teaspoons grated lemon rind
Garnish: fresh rosemary sprigs

Preparation:

  1. Sprinkle green beans evenly with 1/4 tsp. salt, and place in a steamer basket over boiling water; cover and steam 10 minutes or until crisp-tender. Plunge green beans into ice water to stop the cooking process, and drain.
  2. Sauté green onions and rosemary in hot oil in a nonstick skillet over medium-high heat 2 to 3 minutes or until softened. Add green beans, pecans, lemon rind, and remaining 1/4 tsp. salt, stirring until thoroughly heated. Garnish, if desired, and serve immediately.

Nutrition data per serving:
Calories: 68
Total fat: 4.5g
Saturated fat: 0.5g
Cholesterol: 0.0mg
Sodium: 195mg
Total Carbohydrate: 6.9g
Dietary fiber: 3g
Protein: 1.9g

 

 

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