Mesquite Smoked Turkey

Last winter I posted a few recipes for smoking meats in your oven. These recipes produced a mildly smoked flavor and did rely on liquid smoke as a booster. Now that it's summer and we all have our grills out you can smoke outdoors in a more proper fashion. I do not own a large smoker so I have also developed a way to make a homemade smoke box and use it indoors. Obviously, great care and all precautions must be taken when doing this but if you follow my instructions you will wind up with a wonderfully smoked turkey. But, as I said you can do this with your outdoor grill and eliminate making the smoker box. This recipe is really more of a few techniques along with my very special barbecue rub blend for the turkey. I hope you enjoy.

Mesquite Smoked Turkey

Ingredients:

2 to 3 pounds turkey breast or thighs, with bone and skin

Brine:

2 quarts water

1/2 cup salt

1/4 cup Splenda

Dry Rub:

1 Tbsp. garlic powder

1 Tbsp. onion powder

2 Tbsp. chili powder

1 Tbsp. cumin

1 tsp. coriander

1/2 tsp. black pepper

1/4 cup Splenda

2 tsp. unsweetened cocoa powder

1 tsp. dried thyme

1 tsp. dried oregano

1 tsp. ground cinnamon

2 tsp. paprika

2 Tbsp. unsalted butter, melted

Place a large zipper top bag in a casserole dish or other vessel and open the top. Pour in the water and add the salt and Splenda to make the brine. Stir it well to dissolve the salt. Place the turkey breast or thighs into the bag, seal it well and arrange in dish so that the bag is flat and the turkey is covered in the brine solution. Refrigerate for 2 hours.

Blend all dry rub ingredients in a container with a lid and shake until well combined. Remove turkey from brine and dispose of liquid. Rinse well under cool water and pat turkey dry with paper towels. Carefully loosen the skin from the meat with your hand but do not remove completely. Liberally coat the turkey both under the skin and on top with the dry rub. Place the turkey on a rack, which has been placed over the dish and return to the refrigerator. Let the turkey air dry in the refrigerator for about 2 hours, uncovered and on the bottom shelf to avoid any cross contamination issues. The turkey can also be air dried in the refrigerator overnight if desired.

To prepare a homemade smoke box you will need the following items:

A large, heavy stainless steel roasting pan that can be placed directly over a heat source

2 large aluminum pans, about 9" x 13" x 1" deep, which will fit into the large roasting pan

2 heavy flat roasting racks, not bakers cooling racks

about 2 cups of mesquite wood chips that have been soaked for at least 30 minutes in water

heavy duty aluminum foil

To build your smoke box place one of the aluminum pans into the heavy roaster pan and add the soaked mesquite wood chips. Spread the chips out in a single layer. Place a rack over the top of this aluminum pan. Put the second aluminum pan on top of the rack, this will act as your drip pan, and place the second roasting rack over this. Center your turkey breast or thighs on the rack. Cover the turkey with aluminum foil and seal well around three edges of the large roasting pan, leaving one corner loose to check for smoke.

Center your smoke box on the front burner of your stove. Turn on to high heat and watch closely for smoke to begin to appear. As soon as you begin to see the smoke reduce the heat to between medium and medium high and carefully seal the final edge of aluminum foil. Let turkey smoke for about 45 minutes with the smoker temperature at about 225' to 250' and checking periodically. Please take all precautions and do this with good ventilation and have your kitchen fire extinguisher handy. Please do not attempt this on an electric stove.

Preheat oven to 350'

After the turkey has smoked for about 45 minutes turn the heat off and very carefully remove the aluminum foil from one corner. Allow some of the smoke to escape and remove the foil completely. The turkey will not be fully cooked at this point. Place the turkey, while still on the rack, into another roasting pan and into the oven for about 30 to 40 minutes, or until the internal temperature of the turkey has reached 160'. Baste with the melted butter just a few times. Remove and tent aluminum foil over turkey and allow to rest for about 15 minutes or so. Make sure that as soon as the turkey is removed from the smoker box you pour ample water to cover  the mesquite wood chips in the pan to douse and ensure that they are no longer burning. Move entire smoke box off of the heat to a cold back burner until pan is cold.

To smoke the turkey on your outdoor grill, after your charcoal has been lit and is white hot and ready to cook, carefully lift one side of your grill grate and pour in the soaked mesquite wood chips. Place the turkey on that side of the grill and cover. Maintain your grill temperature between 225' and 250' and smoke turkey for about 45 minutes. The chips will likely be burned out by this time so place the turkey in the center of the grill grate, cover and grill turkey until it has reached an internal temperature of 155', checking often. Let turkey rest for at least 15 to 20 minutes before slicing.

Nutrition Facts

8 - 3 Ounce Cooked Servings

Amount Per Serving
Calories 151.4
Total Fat 6.5 g
Saturated Fat 2.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 43.1 mg
Sodium 355.3 mg
Potassium 300.4 mg
Total Carbohydrate 4.9 g
Dietary Fiber 1.7 g
Sugars 0.8 g
Protein 19.4 g

Please Note ~ This is recipe involves techniques that may be hazardous and Chef Barrae assumes no responsibility for any kitchen or personal mishaps, which may result.

Roasted Green Chile Turkey Burger

Drawing on a recipe from the famous Rick Bayless for Chorizo Verde, it occurred to me that nothing would give more life to the humble turkey burger than roasted green chilies. These are turkey burgers with an attitude and a big kick. And there is something about adding the chilies, onions and garlic that makes these the most moist and tender turkey burgers I have ever had. Topped with melted white cheddar or jack cheese with a side of red ripe tomatoes and greens, this makes a wonderful meal. The special sauce that you see on the burger is my very own creation and new favorite, Tomato-Tequila Jam and I will be posting that recipe tomorrow along with a special kind of fries. My thanks to Chef Bayless for inspiring me to create this new recipe. I hope you enjoy.

Roasted Green Chile Turkey Burgers

Ingredients:

1 pablano pepper, roasted with seeds and stem removed, diced fine

1 Serrano or jalapeno pepper, roasted with seeds and stem removed, diced fine

1/2 cup onion, diced fine

1 lb. lean ground turkey

1/2 cup fresh cilantro, chopped
3 garlic cloves, minced fine

1 egg, lightly beaten

4 ounces reduced fat White Cheddar or Monterey Jack cheese

vegetable spray

Roast peppers over stove top or under broiler until blackened on all sides. Place in bowl and cover with plastic wrap. Set aside for about 10 minutes or until cool enough to handle. Remove seeds and stems and chop fine. Set aside and reserve.

Preheat a small saute pan on medium heat and lightly coat with vegetable spray. Saute onions until translucent and tender. Set aside to cool with the chopped chilies.

Place the ground turkey in a large bowl and add the cooled chilies and onions. Add the remaining ingredients, except the cheese, and blend well to combine. Divide and form into four patties.

Using a grill pan or other cast iron skillet over high heat cook turkey burgers about 5 minutes or so on the first side. Flip and cook another 3 minutes. Top with the cheese and cook until it has melted and the turkey is well cooked and no longer pink.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 203.4

Total Fat 9.4 g

Saturated Fat 3.5 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 1.1 g

Cholesterol 119.1 mg

Sodium 250.7 mg

Potassium 137.2 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.8 g

Sugars 0.1 g

Protein 26.4 g

Chicken and Sausage Jambalya Style

Jambalaya might just be the quintessential and most famous dish from New Orleans and it screams Mardi Gras. Originally thought to be created in the poorer southern bayou region by the Cajun's out of the need to stretch food due to its scarcity, the word itself is taken from the French word jambon, meaning ham and the African word aya, meaning rice. It is also commonly thought that the dish relates to the Spanish influences of Paella. There are so many ways of making jambalaya but the few constants are of course, the use of the Holy Trinity; celery, onion and green bell pepper, and the rice. The proteins can be anything from sausage, chicken, shrimp, pork or oysters. It's an almost endless variety of individual choices or combinations. Since we, as diabetics, don't always do well with carbohydrate laden rice I had to twist things around quite a bit but I think you are going to enjoy this version. I used the same flavors of a classic jambalaya, preserving its spicy and tangy taste and skipped the rice. I hope you enjoy.

Chicken and Sausage Jambalaya Style

Ingredients:

4 skinless bone-in chicken thighs, about 12 ounces total, trimmed of all visible fat

4 ounces turkey kielbasa, cut into coins

1 tsp. canola oil

1 cup celery, diced

3/4 cup green bell pepper, diced

1/2 cup onion, diced

3 garlic cloves, minced

1 Tbsp. tomato paste

1/2 tsp. dried thyme

1/2 tsp. dried oregano

1/2 tsp. dried basil

1 Tbsp. paprika

1/4 tsp. cayenne pepper

2 bay leaves

1/4 cup white wine

1 cup tomato, diced (canned no salt added is fine)

1/2 cup water

1 Tbsp. Tabasco sauce

1/4 cup fresh parsley, chopped

4 large pimento stuffed green olives, sliced (optional)

black pepper

Season the chicken thighs with 1 teaspoon of paprika and black pepper and set aside. Coat a large saute pan with canola oil and saute the kielbasa on medium heat until nicely caramelized and some fat has been rendered. Remove and reserve. Pour off the excess fat from the pan and leave just 1 1/2 teaspoons. Brown the chicken on both sides on medium heat. The chicken will not be cooked through at this point. Remove and reserve.

Saute the celery, green peppers, onions and garlic on medium high heat for about 2 to 3 minutes and scrape bottom of pan to release the brown bits of flavor, called fond. Add the tomato paste, thyme, oregano, basil and spices including the bay leaf. Stir constantly and cook for a minute or two. Remove pan from the heat and add the white wine. Place back on heat and add the tomatoes, water and Tabasco sauce. Stir well to incorporate. Place the chicken and sausage back into the pan, bring to a simmer and reduce heat. Simmer for about 25 to 35 minutes, turning chicken once during cooking, or until chicken is done. Stir in the fresh parsley and green olives before serving.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 289.0

Total Fat 12.7 g

Saturated Fat 3.4 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 0.9 g

Cholesterol 17.5 mg

Sodium 539.7 mg

Potassium 316.0 mg

Total Carbohydrate 12.5 g

Dietary Fiber 3.3 g

Sugars 5.0 g

Protein 26.7 g

Bak Chor Mee

For my third and final recipe for the Chinese New Year I wanted to prepare a classic dish; a street food of minced meat and noodles. Bak Chor Mee is usually made with ground pork and shiitake mushrooms and served over wide noodles similar to fettuccine. I had to take this wonderful, respected classic dish and make it my own. Instead of using high fat ground pork, I have used lean ground turkey. And instead of using expensive shiitake mushrooms I have made it with the simple and much under used, straw mushroom. I have also added vegetables to the dish to layer more flavors and of course, I have used shirataki noodles to reduce the carbohydrates. But, I have kept true to the vinegar and hot chili sauce that gives this dish so much character. Have all your ingredients ready to go because this dish is so simple and quick to prepare it will be done before you know it. I know my Bak Chor Mee will soon become a family favorite. I hope you enjoy.

Bak Chor Mee

Ingredients:

2 Tbsp. shallots, sliced thin and separated into rings

1 Tbsp. canola oil

1 lb. lean ground turkey

1 tsp. dark soy sauce

1 Tbsp. rice wine vinegar

1 or 2 Tbsp. water

1 - 15 ounce can straw mushrooms, drained and rinsed

For the Sauce:

1 tsp. red wine vinegar or to taste

1 tsp. oyster sauce

1 tsp. dark soy sauce

1 tsp. reduced sodium soy sauce

1 tsp. reserved oil from shallots

1 Tbsp. water

sambal chili paste or sriracha sauce to taste (I used sriracha sauce)

1 cup carrots, grated

1 cup bean sprouts

1/2 cup water chestnuts

2 - 8 ounce packages Shirataki Tofu Noodles, Fettuccine, rinsed in cool water and drained

Preheat a large saute pan on medium high and add the canola oil. Add the sliced shallots when hot and stir. Cook until well browned and crispy. Remove with a slotted spoon and reserve. Set aside one teaspoon of oil to use in sauce.

Cook the ground turkey in the same pan for about 2 or 3 minutes, breaking up the meat with a wooden spoon. Add the dark soy sauce and continue cooking and stirring to break up the meat into small pieces. Add the straw mushrooms and cook for an additional 2 or 3 minutes. Add the rice wine vinegar and if mixture is too dry, add the water. When the turkey is done remove to bowl and set aside.

Place the red wine vinegar, oyster sauce, dark soy sauce, reduced sodium soy sauce, oil from frying the shallots and water into the same pan. Stir well and add sambal or srirachi sauce to taste. Add the vegetables into the pan and stir to coat. Cook for about 2 or 3 minutes. Add the shirataki noodles and turkey mixture. Toss well to combine with vegetables and cook about 3 more minutes. Garnish with crispy fried shallots and serve with additional sriracha sauce and vinegar as an additional condiments if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 264.3

Total Fat 12.1 g

Saturated Fat 2.8 g

Polyunsaturated Fat 1.1 g

Monounsaturated Fat 2.1 g

Cholesterol 80.0 mg

Sodium 369.1 mg

Potassium 149.0 mg

Total Carbohydrate 11.9 g

Dietary Fiber 4.5 g

Sugars 2.5 g

Protein 27.2 g

Hunter's Cabbage with Beef Flanken and Kielbasa

The Pennsylvania Dutch are descendants of immigrants from Germany, Switzerland, Belgium and the Netherlands who primarily settled in Southeastern Pennsylvania. Literally translated, Pennsylvania Dutch means Pennsylvania German's. This recipe is based on an old family recipe I came across a while back. The original recipe called for too many high fat, sodium and carbohydrate ingredients so I made some simple changes. I substituted beef flanken, which is a thin cross-cut section of beef ribs, for a portion of the kielbasa sausage called for, and I mixed it with turkey kielbasa for the flavor. In place of the potatoes I used turnips to keep that potato texture and chose the hearty savoy cabbage. The flavors of this recipe are simple and delicious and the integrity of those flavors have been retained in my version. I hope you enjoy.

Hunter's Cabbage with Beef Flanken and Kielbasa

Ingredients:

1 lb. beef flanken, 4 bone strips cut in half with 2 bones in each

6 ounces turkey kielbasa, cut into 12 pieces

1 to 2 cups water

2 Tbsp. cider vinegar

4 cups turnips, diced

8 cups savoy cabbage, sliced into 1/2 " ribbons

1 tsp. caraway seeds

black pepper

vegetable spray

white horseradish, optional

mustard, optional

Lightly coat the bottom of a large dutch oven pot with vegetable spray. Season the beef with black pepper. Brown the beef flanken on medium high heat, about 2 minutes each side. Remove and reserve. Brown the kielbasa on each side, remove and reserve. Drain any fat from pot. Transfer the beef back to the pot and add enough water to cover and 1 Tbsp. of the cider vinegar. Bring to simmer, reduce heat and cover. Simmer for about 45 minutes.

While the beef is braising blanch the diced turnips in a large pot of boiling water for about 3 or 4 minutes. Remove with slotted spoon and add to the beef to cook.

Add the balance of the vinegar, caraway seeds and the cabbage to the beef. Cover and continue to simmer for about 30 to 45 more minutes or until the cabbage is tender. The pot will be full from the cabbage but it will wilt down quite a bit during cooking. Stir the pot occasionally while it cooks.

Add the kielbasa back into the pot and toss ingredients with tongs to blend well. Cook to reheat the kielbasa. Serve with horseradish or mustard if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 315.6

Total Fat 18.9 g

Saturated Fat 7.2 g

Polyunsaturated Fat 7.8 g

Monounsaturated Fat 7.9 g

Cholesterol 63.7 mg

Sodium 552.0 mg

Potassium 669.3 mg

Total Carbohydrate 18.9 g

Dietary Fiber 6.9 g

Sugars 9.7 g

Protein 19.8 g

Spaghetti Squash and Meatballs

A lightened version of the Italian classic, this dish boasts much lower fat and carbs but still finds those comfort and enjoyment levels we are all seeking. Spaghetti squash is an oblong shaped hard winter squash with a mild, slightly sweet flavor. Combined with the fresh taste of a good marinara sauce, it is outstanding. Add my little turkey meatballs packed with garlic and herbs, kept moist with a touch of olive oil, and you have a complete and delicious meal that is absolutely divine. How else could you enjoy a wonderful plate of spaghetti and meatballs for dinner for a guilt free total of 13.9 grams of net carbs? I hope you enjoy.

Spaghetti Squash and Meatballs

Ingredients:

4 cups roasted spaghetti squash, yield from 2 to 2 1/4 lb. squash

1 1/4 lb. lean ground turkey

1 large egg

1/2 tsp. dried oregano

1 Tbsp. fresh basil, chopped (or 1 tsp. dried basil)

2 Tbsp. fresh parsley, chopped

3 cloves garlic, minced

2 1/2 Tbsp. Parmesan cheese, grated

2 tsp. olive oil

2 cups Mario Batali Marinara Sauce (or other low carb sauce)

salt and pepper

vegetable spray

Preheat oven to 400'

If the squash was not already cut when purchased then carefully make a lengthwise cut. Remove the seeds with a spoon and puncture the skin side a few times with knife to prevent bursting while cooking. Drizzle one teaspoon of the olive oil on the flesh and rub in. Season with salt and pepper if desired. Place cut side down on a sheet pan and roast until tender, about 45 to 50 minutes or until a knife can pierce the skin side and come out easily. Remove, cover with aluminum foil and set aside. This step can be done in advance if desired and the cooled squash stored in the refrigerator up to 3 days and you can have a weeknight dinner on the table in about 30 minutes.

Reduce oven temperature to 350'

Place ground turkey in a large bowl and add all of the ingredients except the marinara sauce. Blend until well combined with a fork to keep it light and fluffy. Form meatballs that are about 1 1/2" in diameter. This should yield 24 meatballs. Lightly coat a sheet pan with vegetable spray and arrange meatballs on pan. Bake for about 15 to 20 minutes, taking care not to dry them out.

While the meatballs are baking shred the spaghetti squash with a fork by gently raking the fork from end to end. The fork will separate the strands of squash very easily. Warm the marinara sauce on medium low heat until hot and bubbly. To serve place 1 cup of spaghetti squash on each plate topped with 1/2 cup sauce and 6 meatballs.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 329.4

Total Fat 16.9 g

Saturated Fat 4.4 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 2.4 g

Cholesterol 135.6 mg

Sodium 663.3 mg

Potassium 225.6 mg

Total Carbohydrate 17.3 g

Dietary Fiber 3.4 g

Sugars 7.0 g

Protein 29.1 g

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Now that the holidays are past and we are finally settling into our usual routines again and thinking about the long, cold snowy winter ahead I wanted to look for some good old fashioned comforting foods. For me, that usually means anything Italian. I have lightened up the usual sausage with tomato sauce by using turkey sausage with fresh broccoli rabe and cherry tomatoes. Broccoli rabe is a slightly bitter tasting green vegetable that resembles very leafy broccoli stalks. It is a great source of dietary fiber. The blanching process reduces the bitter taste and can be done in advance if preferred. This dish has the nice balance from the bite of broccoli rabe (also called rapini) and the sweetness from cherry tomatoes along with a zing from balsamic vinegar. Heavy on the garlic and crushed red pepper flakes, this dish will warm you inside and out. I hope you enjoy.

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Ingredients:

1 large bunch broccoli rabe, about 10 cups

8 cloves garlic, sliced

1/2 tsp. crushed red pepper flakes (or to taste)

1 lb. lean turkey sausage, sliced (Jenny-O brand is fine)

16 cherry tomatoes, cut in half

2 Tbsp. balsamic vinegar

1 Tbsp. olive oil

Bring a large pot of water to the boil. Clean the broccoli rabe and cut about 1" off the bottom of the stalks and discard. Cut the stalks in half. To blanch the broccoli rabe place in the boiling water for about 2 minutes. Plunge the broccoli rabe into a large bowl filled with ice water. This will stop the cooking and set the color. Remove with a slotted spoon and place on paper towels to dry.

Preheat a large saute pan on medium heat and add the olive oil to heat. Add the turkey sausage, garlic and crushed red pepper flakes and saute, stirring occasionally, until the sausage is done. This should take about 10 to 15 minutes. Add the broccoli rabe, cherry tomatoes and balsamic vinegar and stir to combine. Cook another 2 to 3 minutes.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 284.3

Total Fat 13.3 g

Saturated Fat 3.3 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.7 g

Cholesterol 45.0 mg

Sodium 364.9 mg

Potassium 125.7 mg

Total Carbohydrate 14.9 g

Dietary Fiber 7.3 g

Sugars 4.6 g

Protein 19.7 g

Creamy Turkey Vegetable Soup

Well, the final Thanksgiving leftovers recipe is here and all you need are those odds and ends vegetables, a little turkey meat and that fabulous turkey carcass. This recipe is more of a guideline than a structured recipe. It lays out the idea for soup making from what you have left in the refrigerator and your pantry. What you need to pay attention to is the ratio of non-starchy vegetables and starchy vegetables. They are balanced so that the carbs are reduced. I have added a couple of options to the recipe and the decision is yours if you want to add them or not. One of them is a little unusual. I used pureed cannellini beans, or white beans, to give the soup a little extra body and protein. The second option is heavy cream in the soup. You can use as little or as much as you like or just skip it altogether and have a very low fat, low carb version that is still absolutely delicious. I hope you enjoy.

Creamy Turkey Vegetable Soup

Ingredients:

Turkey Stock:

1 turkey carcass, break the large bone in half
2 carrots, cut into 2 or 3 pieces each

1 large stalk celery, cut into 2 or 3 pieces

1 whole garlic head, cut in half through the middle

1/2 medium onion, peeled with root end left in tact

12 black peppercorns

1/2 tsp. kosher or sea salt

3 sprigs fresh thyme, whole

1/2 cup parsley stems and tops

1 bay leaf

1 tsp. ground sage or 4 fresh whole sage leaves

16 cups (1 gallon) water

Place all of the ingredients into a large stock pot and add the water. Bring to a simmer on high heat. Reduce the heat and simmer for about 1 hour. Let stock cool down enough to handle and strain. Set stock aside to cool about 1 hour and then skim the fat off of the top.

Soup:

2 slices bacon, reserve 1 Tbsp. bacon fat

1 cup carrots, chopped

1 cup celery, chopped

1 cup leeks or onions, sliced

1/2 cup white wine (optional)

1 cup sweet potato, diced

1 cup white potato, diced

1 cup turnips, diced

2 cups nappa cabbage, sliced thin

2 cups eggplant, diced

2 cups cauliflower, diced

4 cups turkey, diced

1 - 15.5 ounce can Cannellini beans, rinsed, drained and pureed (optional)

1 cup heavy cream (optional)

pinch nutmeg (add if cream is used)

salt and pepper to taste

Preheat a large stock pot on medium high heat and add the diced bacon. Cook until brown and crispy. Remove with slotted spoon to paper towel to drain. Pour off all but 1 tablespoon of the bacon fat. Add the carrots, celery, leeks and season with salt and pepper if desired. Using a wooden spoon scrape up the brown bits on the bottom of the pot as the vegetables cook. Cook for about 2 or 3 minutes and add the wine if desired. Cook for another minute or two and then add the rest of the vegetables. Pour in the turkey stock and stir well to combine. Increase the heat and bring to a simmer. Reduce heat slightly, partially cover the pot and simmer for about 20 minutes or until the vegetables are tender. Crumble the bacon and add with the turkey.

To puree the cannellini beans, rinse under cool running water and drain well. Place in a blender or the bowl of a food processor. Add a ladle of soup stock and pulse until pureed and smooth. Add back to the soup and stir well. Continue to cook for about 5 minutes and taste for seasoning.

Stir in the heavy cream and nutmeg. Continue cooking soup for another 10 minutes. Taste for seasoning.

Nutrition Facts

Includes All Options

24 - 1 Cup Servings

Amount Per Serving

Calories 180.6

Total Fat 9.8 g

Saturated Fat 4.4 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 3.7 g

Cholesterol 38.7 mg

Sodium 209.4 mg

Potassium 377.0 mg

Total Carbohydrate 10.7 g

Dietary Fiber 2.3 g

Sugars 0.7 g

Protein 12.6 g

Turkey and Fixin's Casserole

This recipe has been made so it is flexible enough to change depending on what vegetables you have leftover after Thanksgiving. I kept it to the typical pot pie style vegetables as many of those were used in my other recipes for Thanksgiving. So, you might still find some of these raw vegetables in the refrigerator or you might still have some dishes left over with these vegetables in them. If you are using leftover dishes then of course skip the vegetable cooking. Either way, use what you have to make this delicious casserole and make sure you have some Faux-Tato or Maple Sweet Potato Whip leftover for the topping. I hope you enjoy.

Turkey and Fixin's Casserole

Ingredients:

1 cup turnips, diced

3/4 cup carrots, diced

1 cup green beans, cut into 1" pieces

3/4 cup celery, sliced thin

1/2 medium onion, diced

3/4 cup mushrooms, sliced

3 cups turkey, diced

2 Tbsp. unsalted butter

1 clove garlic, minced

2 Tbsp. all purpose flour

1 cup low sodium turkey or chicken stock

1/2 cup heavy cream

2 tsp. fresh thyme

1 tsp. ground sage

1/4 cup fresh parsley, chopped

1 1/2 cups leftover Faux-Tato (or Maple Sweet Potato Whip)

1 tsp. paprika

2 Tbsp. Parmesan cheese, grated (optional)

salt and pepper

vegetable spray

Preheat oven to 425'

Place turnips and carrots in a medium pot and cover with water and salt if desired. Bring to boil on high heat and cook for 7 minutes. Add the green beans and cook for another two or three minutes or until the vegetables are tender. Drain and reserve in a large bowl.

Lightly coat a large saute pan with the vegetable spray and place on medium high heat. Add the celery, onions and mushrooms and saute for about 10 minutes or until tender. Transfer vegetables to large bowl with turnip mixture. Add diced turkey.

Melt the butter in the same saute pan and add the garlic. Saute about two minutes and add the flour and stir with a whisk constantly for about 2 or 3 minutes. Slowly add the turkey stock and whisk constantly. Add the cream, thyme and sage. Season with salt and pepper if desired. Bring to a simmer, reduce heat and continue simmering for about 3 to 5 minutes until the sauce reduces and thickens. Pour sauce into bowl with the reserved vegetable mixture, add the parsley and blend well. Transfer mixture to a large casserole or deep pie dish. Cover with Faux-Tato, spread evenly and sprinkle with paprika and grated Parmesan cheese if desired. Bake for 30 to 40 minutes or until the top is browned.

Nutrition Facts (includes grated cheese)

6 Servings

Amount Per Serving

Calories 300.7

Total Fat 16.3 g

Saturated Fat 9.3 g

Polyunsaturated Fat 1.3 g

Monounsaturated Fat 4.3 g

Cholesterol 92.4 mg

Sodium 238.3 mg

Potassium 735.0 mg

Total Carbohydrates 14.1 g

Dietary Fiber 3.8 g

Sugars 2.2 g

Protein 25.3 g

Turkey Salad with Cranberries and Apples

Delightfully different, this turkey salad is savory with a hint of sweetness. A great balance of flavors in the dressing produces that certain something that will have people asking you "What's your secret?" This salad is light, delicious and full of holiday flavor and uses many of the leftover ingredients you may still have in the refrigerator. Serve on a bed of greens or in a wrap; it's up to you. I hope you enjoy.

Turkey Salad with

Cranberries and Apples

Ingredients:

1/2 cup reduced fat mayonnaise

1/2 cup reduced fat sour cream

1 Tbsp. apple cider or malt vinegar

1 Tbsp. + 1 tsp. Splenda

1/2 tsp. cinnamon

1/4 tsp. ground ginger

2 tsp. lemon zest

2 cups turkey, diced

1 cup celery, diced

1/2 cup apples, chopped

1/2 cup cranberries, chopped

1/2 cup walnuts, chopped

1/4 cup parsley, chopped

1 Tbsp. chives, chopped

salt and pepper

Prepare the dressing first by mixing the mayonnaise, sour cream, vinegar, Splenda, cinnamon, ginger and lemon zest in a small bowl. Season with salt and pepper if desired. Combine the rest of the ingredients in a large bowl and add the dressing. Blend well to coat. This produces a well dressed salad. If you prefer your salad less moist just add half the dressing at a time until until the desired consistency is reached. Refrigerate for 1 to 2 hours to marry the flavors.

Nutrition Facts

8 - Heaping 1/2 Cup Servings

Amount Per Serving

Calories 171.9

Total Fat 11.5 g

Saturated Fat 2.5 g

Polyunsaturated Fat 6.4 g

Monounsaturated Fat 2.4 g

Cholesterol 30.0 mg

Sodium 173.0 mg

Potassium 231.3 mg

Total Carbohydrates 5.9 g

Dietary Fiber 1.4 g

Sugars 0.6 g

Protein 12.3 g

Family Style Chow Mein

With the holidays around the corner and all the busy days ahead, I thought I would share a recipe with you from my cookbook. It is a great, light but satisfying dinner that you can have on the table in about thirty minutes and is excellent for a hectic weeknight without any fuss. Make sure you have all your ingredients ready to go because once you start, it goes quickly. It is also a great way to use up some leftovers that you may already have in the refrigerator and really surprise your family with this treat. You may also want to keep this one handy for some of those turkey leftovers later in the month. I hope you enjoy.

Family Style Chow Mein

Ingredients:

1 large onion, sliced

6 stalks celery, sliced

3 garlic cloves, minced

2 cups low sodium chicken stock

1 Tbsp. reduced sodium soy sauce

white pepper to taste

12 ounces cooked chicken or turkey, cut into 1/2" pieces

1 cup bean sprouts

1 Tbsp. cornstarch, dissolved in 3 Tbsp. water

vegetable spray

Optional

4 tsp. dry roasted peanuts, chopped, garnish

1 1/3 cups cooked white or brown rice

Preheat a large saute pan on medium high heat and coat with vegetable spray. Saute the onions until they just begin to soften and become translucent. Add the celery and garlic and continue to saute. When the celery begins to soften add the chicken stock and soy sauce. Stir to blend. Season with white pepper to taste. Bring to simmer, reduce heat and simmer about 3 to 5 minutes or until the vegetables are crisp tender. Add the chicken and the bean sprouts and simmer a minute to begin heating. Raise the heat and bring to a boil. Make a well in the center of the mixture and pour in the cornstarch mixture. Stir thoroughly to coat the vegetables and chicken. Cook for another minute or two until thickened. Serve with optional garnish or rice if desired.

Nutrition Facts

4 - 1 3/4 cup servings

Amount Per Serving

Calories 157.0

Total Fat 1.3 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 0.3 g

Cholesterol 49.3 mg

Sodium 596.5 mg

Potassium 700.5 mg

Total Carbohydrates 13.2 g

Dietary Fiber 2.4 g

Sugars 1.2 g

Protein 22.9 g

Oven Roasted Orange-Chile Glazed Turkey Tenderloin

The first of the Thanksgiving Day recipes are on the way and I wanted to start off with this simple entree. Not everyone will be preparing an enormous turkey this year and I thought I would look at what could be done with turkey tenderloin. The tenderloin is the long strip of white meat tucked under the breast. On its own, it is very tender, low in fat and calories and a perfect choice for diabetics. Just over one ounce of turkey tenderloin has only 34 calories, one gram of fat, one gram of carbohydrate and six grams of protein. This is a great source of a lean protein.

I have taken the turkey tenderloin, a blank palate, and added a colorful array of seasonings and flavors. This mild combination of orange and ancho chile is given depth with a slight background smokiness and warmth of cumin. The sweetness of the orange is balanced with the tang of sherry vinegar, a classic combination and the result is wonderful. I hope you enjoy.

Oven Roasted Orange-Chile Glazed Turkey Tenderloin

Ingredients:

2 Tbsp. sugar free Orange Marmalade

1 tsp. ancho chile powder

1/4 tsp. cumin

1 Tbsp. Sherry vinegar

1/2 tsp. liquid hickory smoke

1/2 tsp. paprika

1/2 tsp. dark Agave Nectar

1 Tbsp. Canola oil

salt and pepper to taste

2 lbs. of turkey tenderloin

Blend all of the ingredients together, except the turkey tenderloin, in a large zipper top bag. Squeeze the bag gently to mix. Add the turkey tenderloin and seal bag. Massage the bag to distribute the marinade and coat the turkey. Place the bag in a dish to avoid any possible leaks and cross contamination and refrigerate for at least 2 hours. Roll the turkey around in the marinade every half hour or so while marinating.

Preheat oven to 375'

Remove turkey from bag and place on an aluminum foil lined sheet pan. Pour any remaining marinade over the tenderloins. Roast the turkey for 30 minutes. Increase the heat to 425' and continue to roast for 5 to 10 minutes more or until the internal temperature of the turkey is 165'. Remove from oven, cover loosely and let rest for at least 10 to 15 minutes. The turkey will continue to cook while resting and the internal temperature should increase to 170'.

Nutrition Facts
8 Servings
Amount Per Serving
Calories 139.7
Total Fat 3.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.7 g
Cholesterol 48.8 mg
Sodium 40.3 mg

Potassium 355.7 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.8 g
Sugars 5.4 g
Protein 19.4g

Red Bean Chili con Carne

I have been experiencing extremely high glucose levels for the past week and have been feeling the worse for the ware. I do not have access to medical care and only have a few tablets of Metformin left. This is just one of three different medications I was taking before I lost my health insurance coverage. I have been without any medication for about four months and only last month and this month have had the Metformin available. Unfortunately, my doctors office insists on a full examination, including obviously needed blood work, to the tune of $250.00, which in these tough economic times like many others, I simply cannot afford. The Metformin has helped a bit, reducing my averages by about 60 or so points. But, I have also gone extremely low carb now due to the new high spikes I have been experiencing. At first, my body had a hard time adjusting to it. If I did not eat enough carbs my glucose would sky-rocket. Too many carbs and it would do the same. I went from eating my 45 grams of carbohydrates with each meal (plus vegetable and protein) to a total of about 20 carbohydrates per meal now, which includes vegetables and proteins. I seem to be responding better to this new regime now and other than a glitch I hit a few days ago, my average blood glucose levels have gone down about another 40 to 60 points. I don't mean to turn this into something political but this is exactly why we need a strong public option in the healthcare bill.

I have found that I am very sensitive now to what carbohydrates I am eating where as before, it never made a difference. A breakfast of 1/2 cup cottage cheese, 1/2 cup blueberries and 1 slice of thin cut rye toast spiked my 2 hour post prandial (after eating) reading over 100 points. The total carbohydrates in that breakfast was 23 grams with 12 grams of protein. So far I have found very few foods that don't spike my blood glucose. I have found that a breakfast of 6 ounces Greek yogurt and 1/2 cup blueberries only increased my 2 hour post prandial testing about 15 points. That breakfast totals 15 grams of carbohydrate and 17 grams of protein. I have also found that the ice cream product made by Breyers, Carb Smart Fudge Popsicles, barely increase me at all. This pop is sold as "3 Net grams of carbohydrate" and though I have always been skeptical of net carbs it seems to do the trick. I had made the following Red Bean Chili con Carne recipe yesterday and it was another winner for me. Though at first glance a two cup serving has about 30 grams of carbohydrate, you'll also notice it has almost 10 grams of fiber. I have had three meals of this so far and had the same results each time. I have a rise of only 15 to 20 points at my two hour post prandial testing. My blood glucose has even dropped significantly if I had taken my Metformin before the particular meal I had the chili. I know that everyone is different and metabolizes food differently but I wanted to share this very simple recipe with you all. It is a very good, slow metabolizing meal for me and I though perhaps if anyone else is having the same kinds of problems I am having maybe they will get the same results. Of course, there is no way of really knowing that though. So far, my best blood glucose reading has been 132 points lower than my worst. It is on its way down.

Red Bean Chili con Carne

Ingredients:
3 cups onions, large dice
3 cups green bell pepper, large dice
9 - 10 cloves garlic, diced (about 3 heaping Tbsp.)
3 1/2 lbs. lean ground beef or lean ground turkey
chili powder
1 Tbsp. paprika
1 Tbsp. dried parsley
ground cumin
ground coriander
oregano (Mexican if you have but Italian is fine)
14 Tbsp. liquid hickory smoke
1/4 tsp. crushed red pepper flakes (more to taste)
2 - 14.5 ounce cans dark red kidney beans, drained and rinsed
1 - 16 ounce can beef stock (low sodium)
1 - 29 ounce can diced tomatoes
1 - 29 ounce can tomato puree
2 Tbsp. dried cilantro
1 tsp. Splenda
2 Tbsp. olive or canola oil

It's important to note that I do not give measurements for the chili powder, cumin, coriander and oregano. I think that it is up to individual taste and how strong the chili powder is. I use a simple rule of thumb though. A ratio of chili powder to cumin to coriander to oregano. The ratio is 3 parts chili powder to 2 parts cumin to 1 part coriander to 1 part oregano. So, if you use 1 Tbsp. of chili powder you'll use 2 tsp. cumin and 1 tsp. each coriander and oregano. Of course this is just an example as I can use as much as 4 Tbsp. chili powder and so on, during cooking.
In a large heavy bottom pot heat oil on high and add the onions, green bell pepper and garlic. Saute until tender, about 10 minutes. Add the ground beef and lightly blend together. Add one layer of spices, using the chili powder, paprika and parsley. Cook until the beef is browned. Add the kidney beans, beef stock and tomato products. Add another layer of spices using the chili powder, cumin, coriander and oregano. Stir to blend. Bring to simmer and reduce heat to medium low and partially cover. Cook about 1 hour and add another layer of spices using chili powder, cumin, coriander, liquid smoke and crushed red pepper flakes. Cook for about 45 minutes. Add the cilantro and Splenda and continue to cook for about 15 minutes. Taste for seasoning all along and add more to taste.

Yields about 5 1/2 quarts or 11 servings
2 cup serving

Amount Per Serving using lean ground beef

Calories 547.9
Total Fat 32.8 g (6 1/2 fat exchanges)
Saturated Fat 12.4 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 14.8 g
Cholesterol 107.9 mg
Sodium 807.9 mg
Potassium 1,053.8 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 33.1 g
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Amount per serving using lean ground turkey:

Calories 415.0
Total Fat 16.9 g (3 fat exchanges)
Saturated Fat 4.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 7.0 g
Cholesterol 107.1 mg
Sodium 821.1 mg

Potassium 961.9 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 36.4 g
　

My thanks to Diabetesdaily.com for featuring this recipe on their Community Homepage the week of October 20, 2009 and rating it five stars!

California Turkey Sandwich

I decided to kick up my lunch a little today. Instead of that ho-hum, boring turkey on whole wheat, I'm making a "California Turkey Sandwich" with avocado butter and some great vegetables.

California Turkey Sandwich

Yields 1 sandwich and side = 380 calories, 3 carbohydrate exchanges, 2 lean protein exchanges, 1 vegetable exchange and 1 fat exchange.

2 Tbsp. Haas Avocado, mashed

1/4 tsp. garlic, minced through a garlic press

1 Tbsp. flat leaf parsley, chopped fine

1 1/2 tsp. red onion. finely diced

1 tsp. lime juice

2 slices of whole grain bread, toasted

2 ounces turkey breast

2 slices tomato

1/2 cup sprouts

salt and pepper to taste

1 small apple, sliced

Begin by making the avocado butter. Mash the avocado with a fork. Add the garlic, parsley, red onion and lime juice and blend well. Season to taste with salt and pepper. Spread the avocado butter on the whole grain toast, using all of it. Layer the turkey, tomato and sprouts on top and cover with remaining slice of toast. Slice on the diagonal and arrange the apple slices around the sandwich.