Recipes: Classic Thanksgiving

the recipes

november 97

Classic Thanksgiving

Crudites with Roasted Red Pepper Dip

We like to offer our vegetables and dip in a basket, lining the basket with colorful kale. Use only the crispest and freshest vegetables available. Make a sketch beforehand to help you plan a pleasing design of varying colors and textures. For our basket we use broccoli, cauliflower, endive, green beans (blanched for 1 minute and refreshed in ice water), jicama spears, red radishes, sugar snap peas, and zucchini. Figure that 6 pieces of raw vegetable = 1 vegetable exchange.

Roasted Red Pepper Dip

(makes about 2 1/2 cups, 600 ml)

2	large red bell peppers, about 1 pound (480 g) total
1	large red onion, 8 ounces (240 g), peeled and sliced
2	large garlic cloves, peeled
1	cup (240 ml) plain nonfat yogurt
2	tablespoons (30 ml) minced fresh parsley
1/4	teaspoon (1.25 ml) hot pepper sauce
	salt (optional) and freshly ground pepper to taste

1.	Preheat the broiler. Cut peppers in half lengthwise, discarding seeds and membranes. Place the peppers, cut side down, on a foil-lined baking sheet.
2.	Surround with onion and garlic. Broil for 10 minutes or until peppers are blackened. Immediately place peppers in self-sealing plastic bag. Seal and let stand for 15 minutes. Rinse peppers under running cold water, slipping off the peel.
3.	Place peeled peppers, onion, and garlic in a food process or blender. Process until finely chopped. Transfer mixture to a bowl and fold in remaining ingredients. Cover and chill until ready to serve. (May be made the day before.)

Per 2-tablespoon (30 ml) serving:	19 calories (4% calories from fat), 1 g protein, trace total fat (0 saturated fat), 4 g carbohydrate, 1 g dietary fiber, trace cholesterol, 10 mg sodium
Exchanges:	free (for 2-tablespoon portion; if eating more, it becomes 1 vegetable)

Herb Roasted Turkey with Natural Gravy

(makes 12 servings with leftovers)

1	14-pound (6.34 kg) turkey, with giblets
2	tablespoons (30 ml) chopped fresh parsley
2	tablespoons (30 ml) chopped fresh thyme or 2 teaspoons (10 ml) crushed dried
1	tablespoon (15 ml) chopped fresh rosemary or 1 teaspoon (5 ml) crushed dried
1	garlic clove, minced
1	teaspoon (5 ml) olive oil
	salt (optional) and freshly ground pepper
2	onions, peeled and cut into quarters
2	carrots, peeled and sliced
2	celery ribs with leaves, coarsely chopped
3	cups fat-free low-sodium canned chicken broth
3	sprigs fresh parsley
1	small bay leaf
1/4	cup dry white wine, for basting
2	tablespoons dry red wine or dry sherry

1.	Preheat oven to 325° (165° C). Position the oven rack in the bottom of the oven. Set a wire rack in a large roasting pan.
2.	Remove the giblets and neck from the turkey cavity, discarding the liver. Remove and discard any fat from the turkey. Rinse the turkey well with cold water inside and out. Pat dry with paper towels. Rinse turkey giblets and neck, discarding the neck skin. Remove and discard any visible fat from the giblets and neck.
3.	Place 1 of the quartered onions in the cavity. Tie the legs together and tuck the wings akimbo (behind the back). In a small bowl, combine chopped parsley, thyme, rosemary, garlic, and olive oil. Using your fingers, rub the herb mixture over the turkey, covering the breast area, legs, thighs, and wings.
4.	Place the turkey, breast side up, in the prepared roasting pan. Roast for 15 minutes, then tent the turkey with a loose sheet of heavy-duty aluminum foil. Roast for 2 hours.
5.	Meanwhile, place turkey neck, giblets, remaining quartered onion, carrot, celery, broth, parsley sprigs, and bay leaf in a large saucepan. Bring to a boil. Reduce heat and simmer, partially covered, for 30 minutes. Discard the parsley and bay leaf. Strain the giblet stock and vegetables through a fine sieve, forcing as much of the vegetables as possible into the strained stock. (You should get about 2 1/2 cups.) Chill strained stock until ready to use.
6.	Remove the foil from the turkey after 2 hours, cut the strings connecting the turkey legs (to help the thighs cook), and continue roasting, basting from time to time with the dry white wine. Turkey is done when an instant-reading meat thermometer inserted into the thickest part of the thigh registers 180°F (82°C), about 45 minutes to 1 1/4 hours longer. Transfer turkey to a large platter and loosely cover with aluminum foil. Let rest for 20 to 30 minutes before carving.
7.	Meanwhile, pour the drippings from the roasting pan through a fine sieve into a small freezer-proof bowl. Place the bowl in the freezer for 20 minutes to solidify the fat. Stir the red wine and 2 tablespoons of the reserved giblet stock into the roasting pan and cook on top of the stove over medium-high heat, scraping up any browned bits. Transfer the mixture to a medium saucepan. Skim off all fat which has formed at the top of the pan drippings. Add the de-fatted drippings to the saucepan along with the remaining reserved giblet stock. Bring to a boil, reduce heat, and simmer for 10 minutes, until the gravy mixture has thickened slightly. Taste, adding salt (if using) and pepper to taste. Transfer gravy to a gravy boat.
8.	Carve the turkey, discarding the skin. Arrange the slices on a serving platter and pass the Natural Gravy separately.

Per 4-ounce (115 g) turkey + 2 tablespoons (30 ml) gravy serving:	198 calories (27% calories from fat), 34 g protein, 6 g total fat (1.9 g saturated fat), 1 g carbohydrate, trace dietary fiber, 86 mg cholesterol, 89 mg sodium
Exchanges:	4 lean meat

Pomegranate and Orange Salsa

(makes about 2 cups, 440 g)

1	large navel orange
	seeds from 2 pomegranates
2	tablespoons fresh lime juice
3/4	cup (115 g) finely chopped red onion
1/3	cup (17 g) minced fresh cilantro or mint
1 to 2	jalapeño chile peppers, seeded and minced
1	garlic clove, minced
1	teaspoon (5 ml) olive oil

1.	Working over a large bowl and using a sharp knife, remove peel and white pith from the orange and discard. Holding the orange over the bowl, cut between the membranes to remove the orange sections. Chop the sections.
2.	Add the pomegranate seeds and remaining ingredients. Stir gently to combine. Chill until ready to serve.
3.	To serve, transfer to a pretty bowl with a plate underneath to help protect your table and serve.

Per 2 tablespoon (30 ml) serving:	26 calories (12% calories from fat), 1 g protein, trace total fat (0 saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 1 mg sodium
Exchanges:	1/2 carbohydrate (1/2 fruit)

Basmati and Wild Rice Medley

(Makes 12 servings)

1	cup (150 g) uncooked basmati or other long-grain rice
1/2	cup (75 g) uncooked wild rice
	butter-flavored cooking spray
1	tablespoon (12.5 g) reduced-fat margarine
1	cup (200 g) frozen baby onions, defrosted under running cold water and drained
1	cup (150 g) chopped celery with some leaves
1	cup (150 g) chopped red bell pepper
2	tablespoons (30 ml) chopped parsley
1/2	tablespoon (7.5 ml) dried rubbed sage
1	teaspoon (5 ml) salt (optional)
1/2	teaspoon (2.5 ml) crushed dried thyme

1.	Cook rices according to package directions; drain, set aside, and keep warm.
2.	Lightly spray a large nonstick skillet with cooking spray. Add margarine and melt over medium heat. Add onions, celery, and bell pepper. Sauté, stirring often, until vegetables are tender. Stir in parsley, sage, salt (if using), and thyme.
3.	Add the cooked rices and continue to cook, stirring gently, until hot. Transfer mixture to a large serving bowl. Serve at once.

Per 1/2 cup (85 g) serving:	102 calories (8% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 17 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 vegetable

Brussels Sprouts and Canadian Bacon

(makes 12 servings)

2	pounds (900 g), fresh Brussels sprouts, outer stems and leaves removed
	olive oil cooking spray
1	tablespoon (12.5 g) reduced-calorie margarine
2	shallots, minced
3	ounces (90 g) Canadian bacon, cut into 1/4-inch (.6 cm) dice
2	tablespoons (30 ml) fresh lemon juice

1.	Cut a small X in the root end of each Brussels sprout. If they are large, cut in half lengthwise. Place in a large saucepan with boiling water to cover. Reduce heat and cook until tender to the bite, about 5 to 7 minutes. Drain. (May be made ahead up to this point and refrigerated in a covered container.)
2.	Shortly before serving, heat oil and margarine in a large nonstick skillet over medium heat. Add shallots and Canadian Bacon. Sauté, stirring frequently, until shallots are soft and bacon is browned, about 5 minutes.
3.	Toss in the Brussels sprouts and continue to cook, stirring frequently, until Brussels sprouts are hot. Add lemon juice and continue to cook for another minute.
4.	Transfer mixture to a serving dish and serve.

Per serving:	52 calories (20% calories from fat), 4 g protein, 1 g total fat (0.3 g saturated fat), 8 g carbohydrate, 3 g dietary fiber, 4 mg cholesterol, 125 mg sodium
Exchanges:	2 vegetable

Sauté of Carrots and Chayote Squash

(makes 12 serving)

3	large carrots, peeled
1 1/2	pounds (720 g) chayote squash, peeled and cut into julienne strips
	butter-flavored cooking spray
2	large garlic cloves minced
4	sprigs of fresh thyme or 1/4 teaspoon crushed dried
	salt (optional) and freshly ground pepper
2	tablespoons (30 ml) fresh lemon juice

1.	Blanch carrots in boiling water for 3 minutes. Drain and refresh under running cold water. Cut carrots into thin julienne strips.
2.	Lightly spray a large nonstick skillet with cooking spray. Place over medium heat. Add the carrots, chayote, garlic, and thyme. Cook, stirring frequently, until vegetables are crisp-tender, about 10 minutes. Season with salt (if using) and pepper to taste. Toss with lemon juice. Serve at once.

Per serving:	23 calories (7% calories from fat), 1 g protein, trace total fat (0 saturated fat), 5 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 9 mg sodium
Exchanges:	1 vegetable

Sweet Potato Biscuits

(makes 18 biscuits)

	butter-flavored cooking spray or baking parchment paper
2 1/2	cups (312.5 g) sifted unbleached all-purpose flour
2	tablespoons (24 g) spoonable brown sugar substitute
2	teaspoons (10 ml) baking powder
1	teaspoon (5 ml) baking soda
1/2	teaspoon (2.5 ml) ground nutmeg
1/2	teaspoon (2.5 ml) salt
1/2	teaspoon (4 g) granulated sugar
1/4	cup (59 ml) canola oil
3/4	cup (177 ml) + 2 tablespoons (30 ml) cultured nonfat buttermilk
3/4	cup (180 g) mashed cooked sweet potato

1.	Preheat oven to 425°F (220°C). Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper.
2.	In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar.
3.	In a large measuring cup, combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry).
4.	Transfer dough to a floured work surface. Knead a few times and pat to 1 inch (2.5 cm) thickness rectangle about 8 inches X 5 inches (20 cm X 12.5 cm). Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet.
5.	Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.

Per biscuit:	104 calories (29% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated), 16 g carbohydrate, 1 g dietary fiber, trace cholesterol, 204 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1/2 fat

Pumpkin Pie

(makes 12 servings)

1	16-ounce (480 g) can solid-packed pumpkin or 2 cups (480 g) cooked pumpkin
1/3	cup (8 g) spoonable brown sugar substitute
2 1/2	tablespoons (30 g) granulated sugar
1/2	cup (120 ml) liquid egg substitute
1	teaspoon (5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) ground ginger
1/4	teaspoon (1.25 ml) ground nutmeg
12	ounces (358 ml) evaporated skim milk
1	9-inch (23 cm) unbaked pastry shell, prechilled as directed (see recipe below)
	baked pastry leaves, if desired (see recipe below)

1.	Preheat oven to 425°F (220°C).
2.	In a large bowl, whisk together pumpkin puree, brown sugar substitute, granulated sugar, egg substitute, cinnamon, ginger, and nutmeg. Gradually add evaporated skim milk, whisking thoroughly.
3.	Pour pumpkin mixture into pie shell. Bake for 15 minutes. Reduce oven heat to 350°F (180°C) and continue to bake for another 40 to 50 minutes, until a knife inserted in the center comes out clean.
4.	Let cool before serving. Garnish with baked pastry leaves, if desired.

Per serving:	145 calories (32% calories from fat), 6 g protein, 5 g total fat (0.5 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 85 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 fat

Basic Pastry Dough

(makes two 9-inch (23 cm) single crusts)

2 2/3	cups (350 g) unbleached all-purpose flour
1	teaspoon (5 ml) sugar
1	teaspoon (5 ml) grated lemon zest
1/4	teaspoon (1.25 ml) salt
1/2	cup (120 ml) canola oil
6	tablespoons (90 ml) ice water
1	tablespoon (15 ml) cold skim milk

1.	In a large bowl, combine flour, sugar, lemon zest, and salt. Add the oil and using a pastry blender or two knives, cut the oil into the flour until the mixture resembles small crumbs.
2.	Sprinkle the mixture with the water and milk, tossing lightly with a fork. Gather the dough with your hands and pinch off 1/4 cup (90 g) of the dough; wrap in plastic wrap and refrigerate. Divide the remaining dough into 2 equal portions.
3.	Using the back of a spoon or your fingers, press or pat the remaining dough portions evenly into two 9-inch (23 cm) pie pans, evenly covering the bottom, sides, and rim of the pans and taking care not to pat too much dough in the corners.
4.	Crimp the rim by pinching the dough into a fluted pattern with your fingers or pressing the floured tines of a fork onto the dough. Chill the pastry shell for at least 30 minutes before filling.
5.	Roll out the refrigerated dough between two sheets of lightly floured waxed paper to 1/8 inch (.5 cm) thickness. Using a sharp knife, cut the dough into small leaf shapes, lightly scoring the dough to represent the leaf veins. Transfer leaves to a nonstick baking sheet and bake at 375°F (190°C) for 12 to 15 minutes, until golden brown. Cool and use as directed.

Apple Pear Pie

(makes 12 servings)

3	firm Granny Smith or other tart apples
3	firm but ripe Red Bartlett pears
2 1/2	tablespoons (37.5 ml) fresh lemon juice
1/4	cup (48 g) sugar
1/2	teaspoon (2.5 ml) ground cinnamon
3	tablespoons (45 ml) no sugar added apricot preserves
1	prechilled 9-inch (23 cm) unbaked pastry shell

1.	Preheat oven to 425°F (220°C).
2.	Peel and core the apples and pears; thinly slice. Gently toss with the lemon juice, 2 tablespoons (24 g) of the sugar, and the cinnamon. Alternate the apple and pear slices, arranging them in slightly overlapping in concentric circles. Sprinkle the fruit with the 2 remaining tablespoons (24 g) of sugar.
3.	Bake for 15 minutes, reduce oven heat to 375°F (190°C), and continue to bake for another 30 to 40 minutes or until the fruit and crust are golden.
4.	In a small saucepan, heat preserves. Brush over the top of the hot fruit. Cool pie before serving.

Per serving:	152 calories (28% calories from fat), 2 g protein, 5 g total fat (0.4 g saturated fat), 27 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges:	2 carbohydrate (1 bread/starch, 1 fruit), 1 fat

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