Few things bring people together like food, especially during the holidays when meals are often shared. But if you aren’t careful this time of the year, you can sabotage your healthy eating habits. With extra helpings of your favorite comfort foods being served, planning what you eat and how much of it you eat, will help you to avoid unhealthy weight gain.
Below, just in time for the holidays, are a couple of recipes designed to help make your holiday tasty and healthier!
Southern French-Style Herb-Roasted Turkey
Number of Servings: 10 (1/4 lb turkey meat)
1/4 cup Extra-Virgin Olive Oil, divided
1 (10–12 lb) turkey
Salt, to taste
Freshly ground pepper, to taste
1 Tbsp Herbes de Provence
1 tsp Poultry Seasoning
1 Whole Head Garlic, top chopped off
2 Lemons, halved
1 Sprig Fresh Rosemary
1 Sprig Fresh Thyme
1 Sprig Fresh Sage
1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan. Wash and dry the turkey thoroughly. Season with salt and pepper on the inside and out. Place turkey breast side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage inside the cavity. Squeeze lemon juice from remaining lemon half over the top of the turkey. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 2–2 1/2 hours or until the internal temperature of the thickest part of the turkey breast meat reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
2. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.
Total Carbohydrates: 3 g
Dietary Fiber: 2 g
Sugars: 0 g
Total Fat: 8.0 g
Saturated Fat: 2.23 g
Trans Fat: 0 g
Cholesterol: 80 mg
Sodium: 80 mg
Protein: 31 g
Cary’s® Maple Glazed Orange Carrots
Number of Servings: 5
Prep time: 4 minutes
Cook Time: 6-8 minutes
1-1/2 lbs. (4 cups) baby carrots
5 Tbsp Cary’s® Sugar Free Syrup
2 Tbsp orange juice
1 Tbsp butter or margarine
1 Tbsp orange zest
Toss all ingredients together in microwave bowl. Cover with plastic wrap. Microwave on high for 5 minutes. Toss and cover. Microwave on high for an additional 1-3 minutes. Carrots should be fork tender with a hint of crispness. Toss and serve immediately.
This vegetable dish is a tangy, colorful, healthy and flavorful side dish for any poultry, meat or fish. Substitute lemon juice and lemon zest for the orange. Grapefruit juice and orange peel make a great combination with the carrots.
Total Carbohydrates: 11 g
Dietary Fiber: 2 g
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 13.35 mg
Sodium: 103 mg
Protein: 1 g
Exchanges: 1 vegetable, 1/2 carbohydrate
Recipes courtesy of the American Diabetes Association (ADA), a partner of Saint Peter’s Healthcare System. Visit the ADA’s food and fitness section for more delicious recipes. To find a physician, visit the Saint Peter’s University Hospital website.