Joslin Diabetes Center Holiday Recipes
Turkey cutlets with warm fruit relish
1/2 lemon Warm fruit relish:
8 ounces turkey cutlets butter-flavored cooking spray
1/8 teaspoon garlic powder 2 tablespoons minced sweet white onion
1/8 teaspoon onion powder one 6 ounce apple such as Golden Delicious, freshly ground pepper to taste pared and chopped
1/4 teaspoon minced garlic
1 1/2 tablespoons malt vinegar
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon grated lemon zest
1 teaspoon lemon juice
1/2 packet sugar substitute or to taste
Light a charcoal or gas grill or preheat the broiler.
Squeeze the lemon over the cutlets. Combine the garlic powder, onion powder, and pepper and sprinkle on both sides of the turkey. Grill or broil, 4 to 6 inches from the heat source, for 1 to 2 minutes per side, turning once, until the turkey is no longer pink inside (cut to test). Transfer to a serving platter and keep warm.
Prepare the fruit relish: Lightly coat a small nonstick saucepan with cooking spray. Add the onion and apple and saute over medium-high heat for 1 minute. Add the garlic, vinegar, ginger, cinnamon, lemon zest, and lemon juice. Lower heat, partially cover, and simmer for 8 minutes, until the apple is soft. Remove from the heat and add the sugar substitute.
Cut the turkey across the grain into thick slices. Divide between two plates and top with some of the warm relish.
Makes two servings.
Per Serving: 184 calories (8% calories form fat), 2 g total fat (0.4 g saturated fat), 27 g protein, 17 g carbohydrates, 3 g dietary fiber, 70 mg cholesterol, 62 mg sodium.
Joslin exchanges: 4 very low fat protein, 1 carbohydrate (1 fruit).
Garlic Mashed Potatoes
8 ounces Yukon Gold potatoes, scrubbed 1 teaspoon minced pickled
2 cloves garlic, peeled and cut in half jalapeno chilies (optional)
about 1/3 cup skim milk, heated salt (optional)
1 teaspoon prepared horseradish or to taste (optional) freshly ground pepper to taste
Drop potatoes into a pot of boiling water with the garlic.
Reduce heat to medium and boil until the potatoes are tender, about 10 minutes. Drain off the water and return potatoes and garlic to the pot. Shake over the heat for 1 minute to remove remaining moisture.
Begin mashing the potatoes with a potato masher or electric mixer. Add the hot milk gradually, until the mixture is smooth and fluffy with no lumps. If desired, whip in the horseradish, minced jalapeno or both. Taste and season with salt (if desired) and pepper to taste. Serve immediately.
Makes 2 servings.
Per Serving: 142 calories (1% calories from fat), less than 1 g total fat (trace saturated fat), 4 g protein, 32 g carbohydrates, 3 g dietary fiber, 1 mg cholesterol, 31 mg sodium.
Joslin exchanges: 2 carbohydrates (2 bread/starch).
Green beans with herbs
8 ounces young green beans, stem ends removed 1 clove garlic, minced or 1/8 teaspoon olive oil cooking spray garlic powder
1 scallion (white part plus 1 inch of green), finely chopped 1/2 to 1 teaspoon fresh chopped tarragon,
freshly ground pepper to taste thyme, or basil, or 1/4 teaspoon dried
1 teaspoon white wine vinegar
Bring a saucepan to a boil and add the beans. Simmer until crisp-tender, about 3 minutes. Drain well and return to the saucepan. Lightly coat the beans with cooking spray. Toss with scallion, garlic, herbs, and pepper. Sprinkle with the vinegar and serve at once.
Makes 2 servings.
Per serving: 39 calories (3% calories from fat), less than 1 g fat (trace saturated fat), 2 g protein, 9 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 8 mg sodium
Joslin exchange: 2 vegetable
Apple tarts
1 sheet frozen puff pastry dough Butter-flavored cooking spray
one 6 ounce tart apple such as Gala or Granny Smith 2 tablespoons unsweetened applesauce
1 teaspoon grated lemon zest 1 teaspoon sugar
1/2 teaspoon fresh lemon juice 1/8 teaspoon nutmeg
Open the sealed puff pastry package. It will be folded in thirds. With a sharp-pointed knife, cut along one fold to separate 1/3 of the dough. Cut that third into 2 equal pieces. Seal and refreeze the remaining dough.
Preheat oven to 450 F.
While the oven is heating, pare, quarter, core, and thinly slice the apple. Sprinkle the lemon zest and lemon juice on the apple.
When the oven is hot, lightly roll the dough pieces to form two 4 1/2-inch squares. Place the dough pieces on a nonstick cookie sheet that has been coated with cooking spray. Lightly coat the dough with cooking spray. Top each half of the dough with the applesauce, sugar, nutmeg, and apple slices, leaving a 1/2-inch border. Coat once again with cooking spray.
Bake for 15 minutes. Check after 10 minutes and lower the heat to 424 F. Bake until the crust is golden and some of the apple edges have browned. Serve warm.
Makes two servings.
Per Serving: 178 calories (30% calories from fat), 6 g total fat (1.3 g saturated fat), 2 g protein, 29 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 68 mg sodium.
Joslin exchanges: 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat.
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