BASIC TURKEY GRAVY FROM THE FOLKS AT DIABETIC CONNECT

I don't like turkey or the gravy but many of you do and have ask about making diabetic turkey gravy.  I pulled this up for you a few years ago and will repeat it for new members.  Enjoy! I don't claim to be smarter than the folks at Diabetic Connect, however, I never use all-purpose flour. I always use white whole-wheat as it is a whole-grain product. White flour is a refined product.

Basic Turkey Gravy

Keep sodium, fat, and carbs low with this essential Thanksgiving staple.

• Calories - 47
• Carbohydrates - 4g
• Fat - 3g
• Protein - 1g
• Sodium - 193 mg

• 1 Package Neck, heart, gizzard from turkey giblets
• 1 Medium carrot thickly sliced
• 1 Medium onion thickly sliced
• 1 Medium celery rib thickly sliced
• 1/2 Teaspoon salt
• 1 TURKEY liver
• 3 Tablespoons fat from poultry drippings
• 3 Tablespoons all-purpose flour
• 1/2 Teaspoon salt

Directions

1. In a 3-quart saucepan, over high heat, place neck, heart, gizzard, vegetables, and salt in enough water to cover. Heat to boiling. Reduce heat to low; cover and simmer 45 minutes.
2. Add liver and cook 15 minutes longer. Strain both into a large bowl; cover and reserve broth in the refrigerator.
3. To make gravy, remove the cooked turkey and roasting rack from the roasting pan. Pour poultry drippings through a sieve into a measuring cup.
4. Add 1 cup giblet broth to the roasting pan and stir until the crusty brown bits are loosened; pour the deglazed liquid/broth into the 4-cup measure. Let the mixture stand a few minutes, until the fat rises to the top.
5. Over medium heat, spoon 3 tablespoons fat from the poultry drippings into a 2-quart saucepan. Whisk flour and salt into the heated fat and continue to cook and stir until the flour turns golden.
6. Meanwhile, skim and discard any fat that remains on top of the poultry drippings. Add remaining broth and enough water to the poultry drippings to equal 3-1/2 cups.
7. Gradually whisk in warm poultry drippings/broth mixture. Cook and stir, until gravy boils and is slightly thick.

ALMOND CHEESECAKE BARS

Remember when you need to "take a dish", offer to bring the dessert. When you take the dessert you know you can have a piece with everyone else and you won't have it at home tempting you to have more than one piece! Save desserts for special occasions and never over-indulge!

Crust:

1 1/4 cups sugar-free vanilla wafer crumbs
1/4 cup Splenda granulated
1/3 cup salt-free butter, melted
1/4 cup toasted almonds, ground fine

Preheat oven to 350 degrees.

In a mixing bowl combine all the above ingredients together then press onto the bottom of an 8-inch square baking pan.

Bake crust 10 to 12 minutes or until firm.

Filling:
12 ounces reduced-fat cream cheese
1/2 cup Splenda granulated
2 large eggs
1/4 cup reduced fat sour cream or plain yogurt
2 1/2 tsp vanilla extract
1 tsp almond extract
1/4 cup toasted, sliced almonds for topping

In a mixer bowl combine the cream cheese and Splenda together, beating until smooth.  Add the eggs, one at a time, scraping sides of bowl and mixing well after each egg.  Add the sour cream (or yogurt), vanilla extract, and almond extract; mix well.  Pour filling over the prepared crust.

Bake at 350 degrees until firm, approximately 40 to 45 minutes.

Top with the toasted almonds.

This is the file photo.

NUTRIOUS CHOCOLATE PUDDING

1 ripe avocado

1 ripe banana

1/3 cup cocoa powder

1/3 cup peanut butter

1/3 cup sweetener, allulose recommended

3 tbsp almond milk

Place all ingredients into the bowl of a food processor and blitz until smooth. Evenly divide into 6 dessert cups. Keep refrigerated until serving.

Garnish with fresh berries, if desired.

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FRESH CRANBERRY-ORANGE SALAD

A small serving of this salad should be okay for most diabetics. The sugars are natural sugars and the walnuts and cinnamon are both good for diabetics and help control blood sugar. Of course you would eat this with a protein source and remember quantity counts!

2 lb fresh cranberries
3 cups Splenda Granulated
2 cans (20-oz each) crushed pineapple in its own juice, completely drained
6 oranges, peeled
3/4 cup chopped walnuts
1/4 tsp cinnamon

Grind the cranberries and oranges; mix together with the Splenda, pineapple, walnuts and cinnamon.
Refrigerate for at least 2 hours to overnight before serving.

I have never taken a picture of this. This is just a file photo of fresh cranberries.

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PECAN AND CRANBERRY SALAD

This is probably my favorite cranberry salad and it is so easy to make.

1 pkg (12-oz) fresh cranberries
1 cup water
1/2 cup Splenda Granulated
1 pkg (4 serving size) sugar-free raspberry-flavored gelatin
1 can (15 - 16-oz) crushed pineapple in its own juice
1/2 cup coarsely chopped toasted pecans

Combine the cranberries and water in a large saucepan.  Bring to a boil; reduce heat and simmer about 3 or 4 minutes until the berries pop.

Remove from the heat; add the Splenda and gelatin, stirring to completely dissolve.  Stir in the undrained pineapple.  Transfer to serving bowl, cover, and refrigerate 6 hours or so until thickened.

Before serve, sprinkle the pecans over the cranberries.

 

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TOASTED WALNUT TRUFFLES

This is a good recipe when you really want a little special treat. This makes around 30 truffles. You should only eat a couple a day.

1 cup walnuts, finely chopped
2 cups sugar-free chocolate chips
1 cup fat-free evaporated milk
2 tsp vanilla extract

Preheat oven to 350 degrees.

Spread walnuts in a single layer on a cookie sheet. Bake walnuts, stirring once or twice during baking, until lightly browned and fragrant. This should take approximately 10 minutes. Remove from oven and set aside.

Measure chocolate chips into a heat-proof bowl and set aside.

In a small, heavy saucepan bring the evaporated milk to a boil over medium heat; pour over the chocolate. Add the vanilla extract and let sit for 2 minutes then stir until smooth.

Cool at room temperature then refrigerate two hours.

Remove from refrigerator and working with a teaspoonful at a time, form into balls by quickly rolling in hands. Place balls on a parchment-lined baking sheet. Store balls in refrigerator overnight.

Roll truffles in the toasted chopped walnuts.

Should be kept stored in refrigerator in an airtight container.

The file photo.

QUICK HUMMUS DIP - LOW FAT

1 can (15-oz) garbanzo beans

2 garlic cloves

1 green onion, cut into pieces

1/4 cup lemon juice

2 tbsp sesame seeds

2 tbsp plain nonfat yogurt (I recommend Greek)

1/2 tsp ground cumin

1/2 tsp sesame oil

1/4 tsp ground red pepper

Drain the beans, reserving 2 tablespoons of the liquid; set aside.

Mince garlic in a food processor for about 3 seconds. Add the drained beans, liquid and remaining ingredients. Process until smooth, scraping down sides of bowl as needed.

Transfer dip to a serving bowl, cover and chill at least two hours before serving.

Serve dip with your favorite fresh veggies, low-carb crackers, etc.

Yield: 1 3/4 cups

Per tablespoon: 31 calories, 1.2 g fat, 1.5g protein, 4.8g carbs, 32 mg sodium

file photo for reference

CHILLED GREEN BEANS ITALIANO

2 lbs fresh green beans, cut into 2"pieces

1/2 cup chopped red onion

4 tsp olive oil

1 tsp Italian seasoning

1/2 tsp salt

1/4 tsp freshly ground black pepper

Place beans in a large saucepan and cover with water; bring to a boil. Reduce heat and cover. Simmer beans for 8 to 10 minutes or until crisp tender. Rinse with cold water to stop the cooking. Drain and pat dry.

Place beans in a bowl and add the remaining ingredients. Toss well to coat. Cover and refrigerate for at least 2 hours to chill.

Yield: 10 servings

file photo for reference only

SPECIALTY BRUSSELS SPROUTS

 

1 1/2 lbs fresh Brussels sprouts

1/3 cup butter
2 tbsp fresh lemon juice
1 tsp dill weed
1/2 tsp salt
dash of freshly ground black pepper
2 tbsp finely chopped walnuts or pecans

Bring 1-inch of water to boil in a large saucepan; add Brussels sprouts.  When water returns to a boil, cover saucepan, reduce heat and simmer 10 minutes.

Melt the butter in another large saucepan.  Stir in the lemon juice, dill, salt, and pepper; cook stirring for 1 minute.  Drain the cooked Brussels sprouts and add them to this saucepan.  Toss to coat well, place in serving bowl and sprinkle with the walnuts or pecans.

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BROCCOLI BRUNCH SKILLET

This is a recipe I got from a 2001 Taste of Home cookbook titled The Best of Country Cooking. The Oklahoma lady who is credited with the recipe stated, "Whether for brunch, lunch, or supper, this recipe always draws rave reviews."

6 fresh broccoli spears
6 slices mozzarella cheese
6 thin slices fully cooked ham
1 tbsp butter or margarine (I recommend butter as it is a natural product our bodies can digest easier)
6 eggs
1/3 cup water
freshly ground black pepper for garnish

In a saucepan, bring broccoli and a small amount of water to a boil. Reduce heat. Cover and simmer for 5 to 8 minutes or until broccoli is crisp-tender; drain.

Place one cheese slice over one ham slice and wrap around one broccoli spear. Secure with a toothpick. Repeat.

Melt the butter in a 9-inch skillet. Arrange the ham rolls in a spoke pattern. In a bowl, beat the eggs and water; pour over ham rolls.  Cook over medium-low heat for 10 minutes; as eggs set, lift edges, letting uncooked portion flow underneath. Cover and cook 2-3 minutes longer or until the eggs are completely set.

Sprinkle pepper over top. Carefully remove toothpicks! Cut into six wedges for serving.

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Note: I prefer just steaming the broccoli in the microwave but that is just my way of doing it.

FRESH BERRY-LEMON PIE

Remember this is a dessert and should be treated as such. One piece per day. Great to take to meals to share with others. When asked to contribute to a meal always ask to take dessert. That way you know this is a dessert you can enjoy, too. The good thing about that is you aren't tempted to overindulge when sharing with others.

1 pkg (4-serving size) lemon sugar-free instant pudding mix

1 brick (8-oz) lite cream cheese, softened
1 cup cold 1% or fat-free milk
2 tsp grated lemon peel
2 cups thawed sugar-free whipped topping, divided
1 9-inch graham cracker pie crust*
1 cup fresh berries (I prefer blueberries but that is your choice)

In a large mixing bowl, using a wire whisk, beat the pudding mix, cream cheese, milk, and lemon peel until well blended.  Gently fold in 1 cup of the whipped topping and spoon the mixture into the crust.  Spread the remaining whipping topping over the filling.

Refrigerate pie for around 4 hours or until firm.  Just before serving, top with the fresh berries.

Keep leftovers refrigerated.

*May substitute a sugar-free pastry crust.

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CREAMY CARROT AND RAISIN SALAD

1/3 cup raisins

2 cups peeled, coarsely grated carrots*
1/4 cup chopped celery
1/4 cup light mayonnaise
1/4 cup nonfat plain yogurt
3 tbsp Splenda Granular (or 4 packets)
2 tbsp fresh squeezed orange juice
1 tbsp lemon juice
1/4 tsp salt, optional

Place raisins in a small bowl and cover with 1/2 cup very hot water; let stand 5 minutes. Drain and transfer to a medium bowl.

Add the carrots and celery to the raisins.

Whisk the remaining ingredients together until blended and toss with the carrot/raisin mixture.

May be served immediately or refrigerated.

*A 10-oz bag of preshredded carrots work well.

Yield: 5 servings
Per serving: 90 calories, 15 grams carbs, 2 grams protein, 3 grams fat, 1 saturated, 2 grams fiber, 210 mg sodium (if using salt)

file photo used for

reference only

STRAWBERRY CHEESE DANISHES

1/2 cup fat-free cream cheese, softened

2 tbsp Splenda Granular
2 tsp lemon juice
1/2 tsp grated lemon peel
1 can (8-oz) refrigerated reduced-fat crescent rolls
8 tsp sugar-free strawberry preserves

Preheat oven to 350 degrees.

In a small bowl, combine cream cheese, Splenda, lemon juice and peel; set aside.

Separate dough into 4 rectangles; press perforations to seal. Work with one piece of dough at a time; keep remaining dough in refrigerator.

Spread each rectangle with 2 tablespoons of the cream cheese mixture. Roll up lengthwise, pinching edge and ends to seal. Carefully stretch each roll to about 12-inches. Cut each in half.

Shape the halves into spirals on an ungreased baking sheet, tucking ends under. Keep the baking sheet in the refrigerator while you work with the remaining dough.

Make an indentation in the center of each roll; fill each with 1 teaspoon of the preserves.

Bake at 350 degrees for 14 to 16 minutes or until lightly browned. Remove pan from oven to a wire rack to cool slightly.

Notes: You may sprinkle with fake powdered sugar (recipe is available on this page) or you may use powdered swerve, if desired.

You may use any other sugar-free preserves that suit your tastes.

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This is my version of a Diabetes Self Management Magazine recipe.

NO-BAKE GLUTEN FREE & KETO CHEESECAKE FOR-1

FOR THE KETO GRAHAM CRACKER CRUST

• 10 g almond flour
• 10 g very finely chopped pecans
• 1 1/2 Swerve confectioners or xylitol*
• 1/4 teaspoon cinnamon
• pinch kosher salt
• 1 1/2 teaspoons melted grass-fed butter

FOR THE KETO CHEESECAKE

• 40 g sour cream plus more for serving (optional)
• 70 g cream cheese at room temperature
• 28 g grass-fed butter at room temperature
• 1/2 teaspoon vanilla extract
• 1/8-1/4 teaspoon lemon juice to taste
• 2-3 tablespoons Swerve confectioners or xylitol, to taste (we use 2)

SERVING SUGGESTIONS

• heavy or sour cream whipped
• strawberries thinly sliced

INSTRUCTIONS

FOR THE KETO GRAHAM CRACKER CRUST

1. Lightly toast almond flour and (very finely chopped!) pecans in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste-wise, so don't skip!
2. Transfer toasted nuts to a small bowl (or go straight for the serving glass), and mix in Swerve, cinnamon and salt. Add in butter, mix until thoroughly combined, and press into serving glass or dish. Refrigerate while you make the cheesecake. 

FOR THE KETO CHEESECAKE

1. Add sour cream to a medium bowl and beat with an electric mixer until whipped (2-3 minutes). Set aside. 
2. Add cream cheese and grass-fed butter to a medium bowl and beat with an electric mixer until fully creamed. Add vanilla extract, lemon juice (add a light squeeze to taste), Swerve and beat until just combined. 
3. Fold in whipped sour cream. Pipe or spoon cheesecake mixture into the graham cracker lined glass. Freeze for 30-40 minutes or refrigerate for a couple hours (or overnight). 
4. Optional: Serve with more whipped sour cream (or heavy cream) and a couple of strawberries. 

*Be careful with xylitol around your doggies. It is toxic to them.

Yield: Interesting, the recipe title says for one. Reading the article it says it serves 2. I have not made it, just posting for those of you who want KETO recipes.

recipe and photo from

Gnom-Gnom

Personal note: Because of my own health situations, I do not follow either a gluten-free or Keto program. I do from time to time eat something that falls into one of those categories. Unless advised by a doctor to do so, I do not recommend totally following either program long term.

CHUNKY APPLE PUMPKIN BREAD

Breads are not the best foods for diabetics. This however should work for most diabetics as long as they control the quantity. Do not over-indulge! If you are the only one eating this, after it is completely cool, cut into slices. Place one or two slices in a ziplock baggie, press out air and zip. Repeat with as many as desired. Place the baggies inside a 1-gallon baggie and place in the freezer. Remove a baggie as desired.

1 1/2 cups Splenda or equivalent of your favorite sweetener

1 cup canned pumpkin

1/2 cup water

1/3 cup unsweetened applesauce

2 large eggs

1 2/3 cups white whole wheat flour

1 tsp baking soda

1/2 tsp salt

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

14 tsp baking powder

1/4 tsp ground cloves

1 cup chopped, peeled tart apples

3/4 cup chopped walnuts

Heat oven to 325-degrees.

Grease a 9-inch loaf pan; set aside.

In another bowl, combine flour, baking soda, salt, spices, and baking powder; add to the pumpkin mixture. Beat on low speed, just until moistened. Fold in the apples and walnuts.

Pour batter into the prepared loaf pan and bake at 325 for 1 1/2 to 1 3/4 hours until a wooden toothpick inserted in the center comes out clean. Cool in pan 10 minutes before removing to a wire rack to cool completely.

Makes 1 regular loaf

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APPLE 'N' BEEF BEAN BAKE

1 lb ground beef or lean ground turkey

2 medium onions, chopped

2 cans (16-oz each) baked beans, do not drain

3 medium-sized tart apples, diced

2/3 cup ketchup

1 1/2 tbsp Splenda Brown Sugar Blend (or equivalent of your favorite brown sugar sweetener)

1 tbsp prepared mustard

1 tsp rubbed sage

1/4 tsp black pepper

In a large skillet, cook beef and onions over medium heat until meat is no longer pink; drain, rinse, drain. Stir in the remaining ingredients and transfer to a greased 3-qt baking dish. Bake, uncovered, at 350-degrees 40 to 45 minutes or until the apples are tender.

I suggest this as a side dish to a lean protein item.

Yield: 8 to 10 servings

 

This is a file photo for reference. It is not this exact recipe.

SPINACH WITH GARLIC VINAIGRETTE

1/2 tbsp extra-virgin olive oil

1 tbsp white wine vinegar
1/2 tsp Dijon mustard
1/4 tsp freshly ground black pepper
dash of salt
2 garlic cloves, minced
6 cups baby spinach leaves (approx 6-oz)
1/4 cup red onion, sliced thin then cut in half

In a large bowl, combine the oil, vinegar, mustard, pepper, salt and garlic; whisk together well.

Add the spinach and onion; toss well to coat.

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Yield: 4 servings of approximately 1 3/4 cups.
Per serving: 66 calories, 5.2g carbs, 1.1g protein, 0 chol, 31mg calcium, 147mg sodium, 5.1g fat (.7g sat)

CRUNCHY PORK TENDERLOIN MILANAISE

1 (1-lb) pork tenderloin

1 egg
3/4 cup Italian-style panko crumbs
1 tbsp olive or canola oil
salt to taste. optional
freshly ground black pepper, optional

Cut the pork tenderloin crosswise into 4 equal pieces. Make a cut through the middle of each piece almost all the way through. Open each piece up like a book.  Using a meat mallet or a rolling pin, pound each piece to a thickness of 1/4-inch. Season with a little salt and pepper, if desired.

In a shallow plate or pie plate, beat the egg with a fork.

Place the panko crumbs in another shallow plate or pie plate beside the egg plate.
Dip the pork pieces in the egg then lightly coat with the crumbs.

In a large nonstick skillet, heat the oil over medium heat.  When oil is shimmering, add two of the pork pieces.  Cook 4 to 5 minutes per side or until golden brown and crisp.  Remove from skillet to drain on paper towels. Repeat the process with the other two pieces.

Serve with a green salad or a vegetable such as steamed broccoli.

This is the file photo.

BACON WRAPPED PORK LOIN

4 lb boneless center-cut pork loin

1 1/2 tsp kosher salt
1 tsp freshly ground black pepper
1 tbsp canola oil
8 to 9 slices bacon
1 cup your favorite sugar-free barbecue sauce

Preheat oven to 450 degrees.

Season the meat with the salt and pepper.

Heat the oil in a large skillet over medium-high heat; add the pork and brown on all sides (takes about 5 to 6 minutes).  Transfer meat to a platter and allow to cool for 10 minutes.

Wrap the bacon slices around the pork loin; do not overlap bacon. Tie both lengthwise and crosswise with kitchen string to hold bacon in place; tuck bacon ends under the string.

Place on a rack in roasting pan and roast at 450 degrees for 15 minutes. Turn pork over, reduce temperature to 350 degrees and roast another 15 minutes.  Remove rack from pan and return roast to pan, tucked ends side up.

Roast for approximately an additional 50 minutes, turning occasionally, until the bacon is browned and a meat thermometer inserted in the center of the loin reads 145 degrees. Remove from oven and allow to stand for 10 minutes.

Skim the fat from the pan juices, leaving the browned juices in the pan.  Add the barbecue sauce and any of the add-ins below, if desired. Simmer over medium heat, stirring to loosen the browned bits; simmer for 2 minutes.

Possible add-ins to the sauce:

• Spicy: Stir 2 tablespoons pickled jalapenos, drained and chopped fine, into the sauce.
• Fruity: Stir 8 1/4-ounce can crushed pineapple in its own juice, drained, into the sauce.
• Smoky: Add 1-2 minced chipotle chilies in adobo (canned) to the sauce.

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COLLARD GREENS WITH HAM

 

1/2 cup diced cooked ham

2 tbsp olive oil
1 tbsp butter
1/2 cup diced onion
2 tbsp minced garlic
2 lbs fresh collard greens
3 cups chicken broth

In a large Dutch oven over medium-high heat, melt the butter with the olive oil; add the ham, onion, and garlic; saute until onion is tender.  Add the greens and chicken broth.  Bring to a boil and reduce heat to simmer.  Simmer 30 to 45 minutes or until the greens are tender. Stir a couple of times during the simmering process.

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TURKEY-WALNUT SALAD

2 cups chopped cooked turkey

1/4 cup dried cranberries
1/2 cup light mayonnaise
1/3 cup chopped walnuts, toasted
3 tbsp chopped fresh parsley
2 tbsp Dijon mustard
2 celery ribs, sliced
1/2 cup chopped red onion
1/4 tsp salt
1/4 tsp freshly ground black pepper
Mixed salad greens for serving

In a large bowl combine all the ingredients except the salad greens.  When thoroughly combined, cover bowl and refrigerate at least 30 minutes for flavors to blend.

Serve on individual salad plates atop a bed of the salad greens.

Yield: 10 servings

This is the file photo

MEATBALL SOUP

 

1/2 lb lean ground beef

1/2 lb bulk pork sausage (or another half pound of ground beef)
1 egg
1 1/2 tsp salt
dash of freshly ground black pepper
4 cups water
1 envelope (4-serving size) onion soup mix
1 can (15 1/4-oz) red kidney beans, drained
1 can (14 1/2-oz) stewed tomatoes
1/2 cup thinly sliced carrots
1 cup brown minute rice*
2 tbsp chopped parsley

To make meatballs:
In a medium mixing bowl, combine the ground beef, sausage, egg, salt, and pepper thoroughly; shape into tiny meatballs.  Brown lightly in skillet.

Bring the water to a boil in a large saucepan; stir in the onion soup mix.  Reduce the heat, cover and simmer for 10 minutes.  Add the meatballs, beans, tomatoes, and carrots; simmer another 15 minutes.  Stir in the rice; cover and remove from heat.  Let stand 5 minutes or until rice is tender.

Add the parsley before serving.

Yield: 8 servings

*If you have problems with brown rice, cut the amount in half or use riced cauliflower.

This is the file photo.