10 Diabetes Friendly Thanksgiving Recipes
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10 Diabetes Friendly Thanksgiving Recipes

turkey

10 Diabetes Friendly Thanksgiving Recipes

Herb Roasted Turkey

Ingredients

5 teaspoons unsalted butter, softened
3 teaspoons fresh minced sage, divided
3 teaspoons fresh minced thyme, divided
3 teaspoons fresh minced rosemary, divided
Kosher salt and freshly ground black pepper to taste
1 ½ cups low-fat, reduced-sodium chicken broth
1 cup dry white wine
1 (5-pound) turkey breast, skin on, washed and patted dry

Instructions

  1. Preheat the oven to 350 degrees F. Line a large roasting pan with foil. Set a rack inside the roasting pan and coat it with cooking spray. Set aside.
  2. In a small bowl, combine the butter with 2 teaspoons each of the sage, thyme, and rosemary, plus salt and pepper. Reserve the remaining 1 teaspoon of each of the herbs.
  3. In a small saucepan, combine the chicken broth and wine, and bring to a gentle boil. Add the reserved herbs and lower to a simmer.
  4. With your hands, separate the turkey breast skin from the breast meat, creating a pocket without removing the skin. Rube the butter herb mixture all over the breast meat. Place the skin back down on the breast.
  5. Set the turkey on the prepared rack in the pan. (You can also add veggies like peeled carrots, peeled parsnips, onions, or small potatoes to the pan; they will cook along with the turkey.) Roast the turkey for about 1 hour, 20 minutes to 1 hour, 40 minutes until the internal temperature reaches 170 degrees F and the juices run clear. Baste every 15-20 minutes with the mixture of chicken broth and white wine.
  6. Remove the turkey from the oven, cover loosely with foil, and let stand for 15 minutes before slicing. Discard the skin and serve.

From The Family Classics Cookbook by American Diabetes Association

Low Carb Stuffing

Ingredients

10 baby golden potatoes (about 1 lb total), scrubbed and quartered
¼ cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
Zest of 1 lemon
¼ cup cilantro, finely chopped
¼ cup dill, finely chopped
½ teaspoon sea salt or kosher salt
¼ teaspoon freshly ground pepper

Instructions

1. Place potatoes in a large pot, and cover with water. Bring to a boil over high heat, reduce heat to medium, and cook, uncovered, for 10-15 minutes or until tender. Drain. Add lemon juice and olive oil, and begin mashing by hand or with an electric mixer. When mixture is smooth and creamy, stir in lemon zest, cilantro, dill, salt and pepper. Serve warm.

From Mediterranean Diabetes Cookbook by Amy Riolo

Herb and Olive Oil Mashed Potatoes

Ingredients

10 baby golden potatoes (about 1 lb total), scrubbed and quartered
¼ cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
Zest of 1 lemon
¼ cup cilantro, finely chopped
¼ cup dill, finely chopped
½ teaspoon sea salt or kosher salt
¼ teaspoon freshly ground pepper

Instructions

1. Place potatoes in a large pot, and cover with water. Bring to a boil over high heat, reduce heat to medium, and cook, uncovered, for 10-15 minutes or until tender. Drain. Add lemon juice and olive oil, and begin mashing by hand or with an electric mixer. When mixture is smooth and creamy, stir in lemon zest, cilantro, dill, salt and pepper. Serve warm.

From Mediterranean Diabetes Cookbook by Amy Riolo

Creamy Cheesy Cauliflower

Ingredients

10 cups coarsely chopped cauliflower, about 2 heads
2 teaspoons butter
2 large onions, chopped
3 garlic cloves, minced
½ cup all-purpose flour
3 ½ cups 1% milk
Salt and pepper to taste
¾ cup freshly grated Parmesan cheese
3 tablespoons finely minced parsley

Instructions

  1. Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.
  2. In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure the onions and garlic do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.

From The Family Classics Cookbook by American Diabetes Association

Green Bean Casserole

INGREDIENTS

3 tablespoons canola oil, divided

1 medium sweet onion, (half diced, half thinly sliced), divided
8 ounces mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
3 tablespoons dry sherry, (see Ingredient Note)
1 pound frozen French-cut green beans, (about 4 cups)
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder, (see Ingredient Note)
1 teaspoon paprika
1/2 teaspoon garlic powder

PREPARATION

  1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
  2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
  3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
  4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

TIPS & NOTES

  • Ingredient notes:
  • Don't use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
  • Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

From Eating Well

Soft whole Wheat rolls

INGREDIENTS

    • 1 1/2 cups warm (about 120°F) low-fat milk
    • 1/4 cup sugar
    • 1/4 cup unsalted butter, melted
    • 1/4 cup canola oil
    • 3 large eggs, divided
    • 1 package quick-rising yeast, (about 2 1/4 teaspoons)
    • 3 cups whole-wheat flour
    • 2 cups cake flour, divided, plus more for dusting
    • 1 1/4 teaspoons salt
    • 2 tablespoons wheat germ

    PREPARATION

    1. Whisk milk, sugar, butter, oil and 2 eggs in a large bowl. Whisk yeast, whole-wheat flour, 1 1/2 cups cake flour and salt in a medium bowl. Gradually stir the dry ingredients into the wet ingredients using a wooden spoon. The dough will be very sticky.
    2. Sprinkle 1/2 cup cake flour on a work surface. Turn out the dough onto it and knead until all the flour is incorporated, 1 to 2 minutes. Coat a large bowl with cooking spray. Transfer the dough to the bowl, coat the top with cooking spray and cover with plastic wrap. Let rise at room temperature (about 70°F) until doubled in volume, 1 1/4-2 hours.
    3. Coat a 9-by-13-inch metal baking pan with cooking spray. Turn the dough out onto a lightly floured surface; pat into a rough 7-by-10-inch rectangle. Cut lengthwise into 4 equal strips using a bench knife or butter knife. Then cut each strip crosswise into 6 equal portions. (Each portion will weigh 1 1/4-1 1/2 ounces.)
    4. Working with one portion of dough at a time, gather and pinch the edges together, shaping the dough into a rough ball. The spot where the edges come together is the bottom of the ball. Place each ball, bottom down, on a clean work surface. With a slightly cupped hand, move the ball around in a circular motion, keeping the bottom in place while tucking the loose edges into it and stretching the surface of the dough tight. (If the outer skin breaks, set the roll aside and let it rest while rounding the remaining rolls. Reroll once the dough relaxes.) Arrange the rolls in the prepared pan. Cover with plastic wrap. (If following make-ahead instructions, refrigerate the rolls now.)
    5. Let the rolls rise at room temperature until almost doubled in size, about 1 1/4 hours.
    6. Preheat oven to 400°F. Whisk the remaining egg in a small bowl, and brush the tops of the rolls with it (you'll have some left over); sprinkle with wheat germ. Bake the rolls until light brown on top, about 20 minutes.

    TIPS & NOTES

    • Make Ahead Tip: Prepare through Step 4 and refrigerate overnight. Remove from the refrigerator and let rise until almost doubled in size, about 3 1/2 hours. Continue to Step 6.

    From Eating Well

    Bold Winter Greens Salad

    INGREDIENTS

    • 2-3 cloves garlic, minced
    • 1/4 teaspoon kosher salt
    • 1/4 teaspoon freshly ground pepper, or to taste
    • 2 tablespoons lemon juice
    • 1 tablespoon sherry vinegar
    • 3-4 anchovy fillets, rinsed and chopped
    • 1/3 cup extra-virgin olive oil
    • 12 cups chopped mixed bitter salad greens, such as chicory, radicchio and escarole, such as chicory, radicchio and escarole
    • 3 large hard-boiled eggs, (see Tip)

    PREPARATION

    1. Place garlic to taste in a large salad bowl and sprinkle with salt and pepper. Add lemon juice and vinegar; let stand for 5 minutes. Stir in anchovies to taste. Whisk in oil in a slow steady stream until well combined.
    2. Add salad greens and toss. Shred 3 egg whites and 1 egg yolk through the large holes of a box grater (reserve the remaining yolks for another use or discard). Sprinkle the salad with the grated egg.

    TIPS & NOTES

    • Make Ahead Tip: Prepare the dressing (Step 1), cover and refrigerate for up to 1 day.
    • Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

    From Eating Well

    Tangarine Cranberry Relish

    Ingredients

    • 1 12 - ounce package fresh cranberries (3 cups)
    • 2 medium tangerines
    • 1/4-1/3 cup sugar or sugar substitute* equivalent to 1/4 to 1/3 cup sugar

    Directions

    1. Rinse cranberries under running water and discard any soft or old berries; set aside. Slice each unpeeled tangerine into fifths; remove seeds. Place tangerine slices in a food processor; cover and process until coarsely chopped. Transfer to a medium bowl.
    2. Add all but 1/2 cup of the cranberries to the food processor; cover and process until coarsely chopped. Add to tangerines in bowl; stir in the remaining 1/2 cup cranberries. Stir in enough of the sugar to sweeten to taste; cover and chill for 1 hour. Stir before serving. Makes 3 cups (twelve 1/4-cup servings).

    Tip

    • *Sugar Substitutes: Choose from Splenda® Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets. Follow package directions to use product amount equivalent to 1/4 to 1/3 cup sugar.
    • *Sugar Substitutes: PER SERVING WITH SUBSTITUTE: same as above, except 20 cal., 6 g carbo.

    From Diabetic Living

    Pumpkin Pie

    Ingredients

    • 1 1/3 cups all-purpose flour
    • 1/4 teaspoon salt
    • 1/3 cup cooking oil
    • 3 tablespoons fat-free milk

    Directions

    1. In a medium bowl, stir together flour and salt. Add cooking oil and milk all at once to flour mixture. Stir lightly with a fork. Form into a ball.

    From Diabetic Living

    No Bake Pumpkin Tarts

    Ingredients:

    For the crust:

    1 cup walnuts
    1/4 cup shredded coconut
    2 tablespoons maple syrup
    1 tablespoon coconut oil, melted
    1/4 teaspoon salt

    For the filling:

    1 cup pumpkin puree
    1/4 cup almond milk
    1/4 cup coconut oil, melted
    3/4 cup Medjool dates, pitted
    1 teaspoon vanilla
    1 teaspoon cinnamon
    1/4 teaspoon ground ginger
    1/8 teaspoon ground cloves

    Directions:

    Line a standard muffin tin with 8 parchment cups, and set aside.

    To prepare the crust, pulse the walnuts and shredded coconut in a small food processor until ground into a fine meal. (Be careful not to over-process, or you’ll wind up with nut butter instead!) Add the maple syrup, coconut oil and salt and process again until just mixed, and the dough sticks together when pinched between your fingers. Scoop the dough by heaping tablespoons into the 8 parchment cups and use your fingers to press down and form a crust for each cup. Place the pan in the fridge to set while you prepare the filling.

    To prepare the filling, simply combine all of the ingredients in a blender, and blend until completely smooth and creamy. (If your dates aren’t soft enough to blend easily, soak them in warm water for 10 minutes beforehand.) Remove the pan of crusts from the fridge, and pour the batter evenly into the 8 cups. Smooth the top, then return to the fridge to set completely, about 4-6 hours.

    When the center of the filling is firm to the touch, the tarts are ready to serve. Top with coconut whipped cream, if you like!

    From detoxonista.com

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