Holiday Recipes From Renaissance Nutrition Center, Inc.
Our dear friend Toni created this recipe. This is one of her favorites and we wanted to share it with you.
Glazed Turkey Breast with Sweet Potato Stuffing
3 large sweet potatoes (about 2 lbs.), peeled and cut into 2 inch
¼ cup orange juice mixed with ½ cup water
2 tablespoons unsalted margarine
1 large yellow onion, chopped
1 medium- size carrot, peeled and chopped
1 medium-size stalk celery, chopped
½ cup peeled and chopped parsnip
1 teaspoon dried sage, crumbled
1 fresh turkey breast
(about 5 pounds)
Nonstick cooking spray
Preheat the oven to 450⁰ F. Place the sweet potatoes in a medium-size saucepan, cover with boiling unsalted water, and cook, covered, for 15 minutes or until tender when pierced with a knife. Drain well and mash. Meanwhile, melt 1 tablespoon of the margarine in a 10-inch skillet over moderate heat. Add the onion, carrot, celery, and parsnip, and cook for 10 minutes, stirring frequently. Add the sage. Blend the mixture into the mashed sweet potatoes. Let the mixture cool slightly, then spoon it into both cavities of the turkey breast. Secure the neck skin with toothpicks.
Lightly coat and line a 13″x9″x2″ baking pan with tin foil and the cooking spray. Place the turkey breast in the pan and rub the skin with the remaining margarine. Insert a meat thermometer into the thickest part and roast for 30 minutes. Reduce the oven temperature to 375⁰ F and roast, basting occasionally with the orange juice and drippings, for about 2 hours or until the thermometer registers 180⁰ F. If the turkey browns too quickly, cover it loosely with aluminum foil.
Remove from the oven and let stand at room temperature for 10 minutes before carving. Remove stuffing and reserve. Then carve turkey. Weigh or measure turkey and stuffing to your food plan specifications for protein and starch, respectively.
Turkey Vegetable Soup
4 cups turkey broth or reduced-sodium chicken bouillon
1 cup chopped onion
1 can (16 ounces) tomatoes, undrained
12 ounces cubed cooked turkey (1/2 inch cubes)
2/3 cup uncooked barley
1 cup thinly sliced carrots
2 tsp. dried Italian seasoning
½ tsp. salt
1/4 tsp. pepper
4 cups thinly sliced cabbage (about one head or 16 ounces)
In 5-quart saucepan over medium-high heat, combine broth, tomatoes, onion, carrots, barley, Italian seasoning, salt and pepper, and bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender. Add cabbage and turkey and return to a boil. Cook 5 to 10 minutes or until cabbage is tender.
Makes 12 cups.
Three cups equals 3 oz. protein and ½ cup starch and 1 cup
In a large sauce pan or Dutch oven, place the bones, skin, and leavings from the turkey. Add:
4 quarts of water, to cover the bones
1 large onion
4 cloves of garlic
4 stalks of celery with leaves, coarsely chopped
3 carrots, coarsely chopped
1 Tbsp. Mrs. Dash Seasoning
1 Tbsp. poultry seasoning
1 tsp. sage
1 tsp. paprika
Simmer for at least 2 hours (the longer the better). Strain into a bowl to remove the solids. Refrigerate the broth until the fat rises to the top and solidifies. Skim the fat from the top surface and discard it.
You may use this broth in any soup. Count as fluid only.
Turkey Vegetable Dinner
1/4 tsp. ground ginger
½ cup sugar free chicken broth or water
2 Tbsp. low-sodium, sugar free soy sauce
1 carrot, cut into julienne strips
2 tsp. vegetable oil
2 cups sliced fresh mushrooms
4 green onions, minced
1 stalk of celery, diagonally sliced
1 package (12-ounce) frozen snow peas, thawed
12 oz. coarsely chopped cooked turkey breast
2 cups cooked brown rice (without salt or fat)
2 Tbsp. slivered almonds, toasted
Combine ginger, broth and soy sauce and stir well. Combine carrot and oil in a 2 ½ quart casserole, cover with microwave safe, heavy duty plastic wrap, and microwave at HIGH 1 to 2 minutes or until carrot is crisp tender. Stir after 1 minute. Add mushrooms, onions, celery and microwave, uncovered, at HIGH for 1 to 2 minutes. Stir well. Add soy sauce mixture, snow peas, and turkey and stir well. Microwave at HIGH 2 to 3 minutes. Stir after 30 seconds. Serve over rice and garnish with almonds. You may stir fry these instead of microwaving if you wish.
One fourth of the mixture (about 1½ cups) counts as 3 oz. protein and 1 cup cooked vegetables. Measure the rice to your food plan specifications.
2 yellow onions, peeled
1 capon (about 8 lbs.)
4 cloves garlic, peeled and thinly sliced
salt and pepper to taste
paprika to taste
4 carrots, peeled and thickly sliced
4 sprigs fresh thyme
1 cup chicken stock, sugar free and preferably low salt
Preheat oven to 350 degrees. Remove giblets from bird and wash in cold water. Cut one onion horizontally. Rub capon all over with cut sides of onion and place onion halves inside cavity. Using fingers, gently separate skin from breast and stuff garlic under the skin. Season bird with salt and pepper and paprika both inside and out. Truss capon with kitchen string or unwaxed dental floss. Place on a rack in a roasting pan. Thinly slice remaining onion and place in bottom of pan around capon with carrots and thyme. (The capon may be prepared the day before up to this point in the recipe. Cover and refrigerate. Bring to room temperature before continuing.) Pour 1 cup of water over the bird and roast, uncovered for about 2 hours and 20 minutes, basting occasionally with pan juices. It is done when a meat thermometer registers 180 in the thigh. Remove capon
to a platter and let rest for 15 minutes before carving. Puree vegetables and degreased juices in food processor. If sauce is too thick, gradually add chicken stock to desired thickness.
Weigh capon to your food plan. Count sauce as condiment.
You may also use this for a small turkey breast.
Sweet Potato Ring
3 pounds sweet potatoes
3 egg yolks, well beaten
1 tsp salt
1 cup milk
3 egg whites, beaten until stiff
dash of cinnamon
Peel, boil and mash potatoes. Blend in egg yolks, salt and milk. Fold in egg whites. Spray ring mold well with Pam. Pour sweet potato mixture into mold and sprinkle well with cinnamon. Bake at 350 degrees F. oven for 45 minutes. Turn upside down on platter. Let stand 5 minutes. Remove pan.
Count ½ cup (4 ounces) as ½ cup starch.
Baked Sweet Potato
Preheat oven to 375⁰. Wash the sweet potato and cut it into quarters. Try for about 5 ounces for each quarter. Spray your baking pan with no-stick spray and add 1 Tablespoon of oil. Place the quartered sweet potatoes in the baking pan skin side down. With a pastry brush, brush oil over the cut sides of the sweet potato quarters. Sprinkle liberally with pumpkin pie spice and bake until crispy.
Weigh 4 oz. potato as ½ cup starch.
2 egg whites
1 cup canned pumpkin
¾ cup evaporated skim milk
¼ tsp. ground allspice
½ tsp. pumpkin pie spice
¼ tsp. ground ginger
2 packs Splenda or Stevia
dash of salt
In a medium mixing bowl beat egg whites till foamy. Stir in canned
pumpkin, evaporated skim milk, sweetener, cinnamon, ginger, allspice, and salt. Place four 6 oz. custard cups or ramekins in a shallow baking pan. Pour pumpkin mixture into cups. Place the baking pan containing the cups on the oven rack. Pour boiling water around custard cups in baking pan to a depth of 1 inch. Bake in a 325° oven for 35-40 minutes or till knife inserted near the centers comes out clean. Remove custard cups from water. Serve
warm or chilled.
Makes 4 servings. Count 1 custard cup/ramekin as ½ cup starch.
Apple Squash Delite
2 lb. acorn squash, unpeeled
2 large cooking apples, sliced
½ cup quick-cooking oats
2 Tbsp. butter or margarine
1/4 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. nutmeg
Cut acorn squash in half and remove seeds. Place cut side down on a cookie sheet that has been sprayed with nonstick spray. Bake at 350 degrees for one hour or until tender. Scoop out the squash from the outer flesh, slice and arrange in 1 qt. baking dish; layer apple slices over squash, dot with butter. Combine oats, cinnamon and nutmeg, and sprinkle evenly over apple squash mixture. Bake in preheated oven 350 degrees for 20-30 minutes. Do not over bake.
Count 1/6 of the casserole as ½ cup (3 oz.) starch and 5 – 7gm fat.
Savory Squash Casserole
5 lb. spaghetti squash, cooked
2 Tbsp. butter, melted
1 tsp. pepper (fresh ground is best)
½ tsp. salt
½ tsp. ground ginger
½ tsp. nutmeg
½ tsp. ground allspice
2 Tbsp. wheat germ or oat bran
Preheat oven to 375 degrees. Remove flesh of squash from shell and
combine with remaining ingredients. Sprinkle with wheat germ or oat bran; bake 15 minutes at 375 degrees.
Makes 8 servings; Count 1/2 cup as 3 oz. starch
My Best Broccoli
16 oz. broccoli, separated into florets
1 Tbsp. extra virgin olive oil
1 tsp. salt
1 tsp. ground black pepper
3 cloves garlic, minced
1 ½ tsp. lemon juice
Preheat the oven to 400⁰. In a large bowl, toss the broccoli florets with the extra virgin olive oil, salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet. Bake in the preheated oven until the florets are tender enough to pierce the stems with a fork, about 15 to 20 minutes. Remove the broccoli and transfer it to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.
Weigh or measure to your food plan needs.
Broccoli and Wild Rice Pilaf
2 cans (14 1/2 ounce each) sugar free chicken broth
3/4 cup wild rice, uncooked
1 cup regular long-grain brown rice, uncooked
½ cup butter or margarine
1 cup chopped onions
2 cup carrots, sliced
1 clove garlic, minced
½ tsp. dried rosemary leaves, crushed
1 package (10 ounces) frozen broccoli spears, thawed and coarsely chopped
1/4 tsp. pepper
In 3-quart saucepan over high heat, heat broth to boiling. Add wild rice. Reduce heat to low. Cover; simmer 25 minutes. Add long-grain rice. Cover; simmer 20 minutes or until liquid is absorbed. Remove from heat. Grease 2-quart casserole. Meanwhile, in 4-quart saucepan over medium heat, in hot butter, cook onions, carrots, garlic and rosemary about 10 minutes or until carrots are tender-crisp, stirring occasionally. Add cooked rice, broccoli and pepper to mixture; toss gently to mix well. Spoon into prepared casserole. Cover; bake at 375 for 30 minutes or until hot. Stir before serving to fluff.
Makes 8 cups; Count 1 cup as 1/2 cup starch and ½ cup cooked vegetables.
Carrot Mushroom Pilaf
1 cup sliced fresh mushrooms
½ cup diagonally sliced celery
¼ cup sliced green onions
2/3 cup brown rice, uncooked (2 cups cooked)
1 can (10 1/2 ounces) sugar free broth
1 cup shredded carrots
1 tsp. poultry seasoning
In skillet, cook mushrooms, celery and green onions until celery is tendercrisp, stirring occasionally. Add rice; stir to coat. Add broth, carrots, and poultry seasoning. Reduce heat to low. Cover and simmer 25 minutes or until all liquid is absorbed and rice is tender, stirring occasionally.
Makes about 3 cups. Count 1 cup as ½ cup starch and ½ cup vegetables.
4 cups fresh cranberries
1 Tbsp. lemon juice
1 Tbsp. ground cloves
4 Tbsp. cinnamon
1 cup unsweetened applesauce
Combine all ingredients but the cranberries and simmer gently for about 5 minutes. Add the cranberries and cook until most of the cranberry skins pop open. Adjust the cloves and cinnamon to your taste. Cool and refrigerate.
2 Tbsp. counts as a condiment
Sugar Free Cranberry Sauce
2 apples (sweet rather than tart)
½ cup raisins
6 oz. can frozen apple juice (concentrate)
4 cups cranberries
Combine all ingredients in a heavy saucepan; bring to a boil over medium heat, stirring constantly. Cover, reduce heat, and simmer 15 minutes, stirring occasionally. Store in covered container in refrigerator.
Count 2 Tbsp. as condiment.
Very Berry Cranberry Sauce
2 bags fresh cranberries (24 oz.; 6 cups)
1 cup orange juice
1 box triple berry jello (small) or raspberry jello (sugar-free) or unflavored gelatin
6-10 packages artificial sweetener, to your taste
Rinse berries and sort (discard softened shriveled ones). Put in saucepan with orange juice and heat to boil. Reduce heat to simmer for 10 minutes.
Prepare jello with 1 cup boiling water (berries may be partially blended or left whole). Combine jello and berry mixtures and add sweetener to taste. Squirt with fresh lemon.
Count 2 Tbsp. as a condiment.
3 cups part skim ricotta cheese
1 cup finely chopped tomato, drained
¼ cup chopped fresh coriander
¼ cup finely chopped red onion
1 tsp. red wine vinegar
1 tsp. salt
¼ tsp. crushed red pepper flakes or freshly ground pepper
In medium bowl, combine all ingredients and mix well to blend; refrigerate until ready to serve.
Makes 25 servings of about 2 tablespoons each. Count 2 Tbsp. as a
Curried Yogurt Dip
6 cups plain lowfat yogurt, or Greek yogurt
1 Tbsp. curry powder
2 Tbsp. chopped fresh chives
1 tsp. salt
1 tsp. ground turmeric
In large strainer lined with paper towels, drain plain yogurt. In medium bowl, combine yogurt with remaining ingredients; refrigerate until ready to serve.
Makes 25 servings: Count 2 Tbsp. as a condiment.
½ cup nonfat yogurt
1 ½ tsp. lemon juice
1 cup lowfat cottage cheese
2 Tbsp. onion, grated
1 tsp. minced fresh thyme or ¼ tsp. dried thyme
1 tsp. Mrs. Dash Original
1 tsp. minced fresh basil or ¼ tsp. dried basil
1 tsp. minced fresh oregano or ¼ tsp. dried oregano
1 tsp. minced fresh marjoram or ¼ tsp. dried marjoram
Combine ingredients in the container of an electric blender and process until smooth and creamy. Cover and chill. Serve with raw vegetables as a dip.
Count 2 Tbsp. as a condiment.
I hope you enjoy these recipes. Please call and let me know if you have any questions or concerns about any of them.
Blessings to you,