A healthy Thanksgiving

As we are getting close to Thanksgiving

here are some healthy suggestions

approved by the American Diabetic Association

Those recipes are posted by

Catering Italian, Mediterranean and Beyond !

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FOR ALL YOUR CATERING NEEDS !

Herb-Roasted Turkey

Prep Time:  25 minutes; Cook Time: At least 1 hour and 20 minutes

Nutritional Facts

Serving Size: 3 ounces (skinless)

• Calories 165
• Carbohydrates 0 g
• Protein 33 g
• Fat 2.5 g

• Saturated Fat 1.4 g
• Cholesterol 95 mg
• Sodium 75 mg
• Dietary Fiber 0 g

This Recipe Serves 12

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.

SAGE STUFFING

. Prep Time: 15 minutes; Cook Time: 1 hour

Nutritional Facts

Serving Size: 1/2 cup

• Calories 190
• Carbohydrates 28 g
• Protein 8 g
• Fat 6 g

• Saturated Fat 0.9 g
• Cholesterol 20 mg
• Sodium 385 mg
• Dietary Fiber 5 g

This Recipe Serves 12

Ingredients

30 slices (1-ounce each) day-old whole-grain bread, crusts removed, cut into small cubes
1 tablespoon olive oil
1 large onion, chopped
3 large celery stalks, chopped
1/3 cup coarsely chopped walnuts
1/2 bunch fresh sage, stems removed, coarsely chopped
3 cups hot low-fat, reduced-sodium chicken broth
1 egg, lightly beaten
1/2 cup dried cranberries or dried cherries, coarsely chopped
Kosher salt and fresh-ground black pepper to taste
Paprika

Instructions

1. Preheat the oven to 375⁰ F. Add the bread to a large bowl.
2. Heat the olive oil in a large skillet over medium heat. Add the onions and celery, and sauté for 3 minutes. Add the walnuts and sauté for 2 minutes. Add in the sage and cook for 1 minute. 

Add the onion-sage mixture to the bread. Pour the hot chicken broth and egg over the onion-sage, and mix well (until moist). Add in the cranberries or cherries. Season well with salt and pepper. Add the mixture to a large casserole dish, and sprinkle with paprika. Bake for about 40-45 minutes, or until the top is browned and crunchy and crusty

Creamy Cheesy Cauliflower

Prep Time: 25 minutes; Cook Time: 25 minutes

Nutritional Facts

Serving Size: 1/3 cup

• Calories 90
• Carbohydrates 12 g
• Protein 6 g
• Fat 2.5 g

• Saturated Fat 1.4 g
• Cholesterol 10 mg
• Sodium 80 mg
• Dietary Fiber 2 g

This Recipe Serves 16

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