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.

file photo

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.

file photo

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.

file photo

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