58 THE QUEENS COURIER • THANKSGIVING • NOVEMBER 9, 2017 FOR BREAKING NEWS VISIT WWW.QNS.COM
thanksgiving
Healthy holiday recipes with a twist
How do you eat healthily during the
holiday season when tempted with traditional
favorites like stuffi ng and pumpkin
pie? Especially for people with diabetes
watching their carbohydrates, the period
from Th anksgiving until December 31 is
a marathon of challenging meals.
However, thanks to Elizabeth Edelman,
co-founder and resident culinary expert
at www.DiabetesDaily.com, there is a way
to enjoy classic holiday fare without the
guilt.
Edelman off ers her favorite original
recipes - perfect for any holiday celebration
- from her cookbook, Th anksgiving
with Diabetes, below. Her delicious recipes
put a healthy spin on holiday classics,
so you can eat right and still enjoy your
favorite seasonal dishes. Consumers can
download the complete cookbook for free
by visiting http://www.diabetesdaily.com/
recipes/cookbooks/.
Cornish Game Hens
Ingredients List
• 4 Cornish game hens
• 1 lemon, quartered
• 2 teaspoons lemon zest
• 3 tablespoons fresh thyme
• 6 cloves of garlic, chopped
• 2 tablespoons extra-virgin olive oil
• Kosher salt
• Freshly ground black pepper, to taste
If you’re having a smaller number of
guests, this is the dish for you. You get the
taste of Th anksgiving without all of the
extra time in the kitchen. Plus, the hens
make a really beautiful presentation.
Preheat your oven to 400°F. Mix the
garlic, thyme, lemon zest, and olive oil
together in a bowl. Rinse the hens and pat
dry. Place the hens in a roasting pan and
sprinkle generously with salt and pepper,
both inside and out. Rub the garlic-thyme
mixture over the hens. Place a lemon slice
in the cavity of each hen and tie the legs
together with string.
Roast the hens for 70 minutes or until
the internal temperature reads 170°F.
Transfer the hens to a serving platter and
tent with aluminum foil to keep warm.
Let sit for 10 minutes and serve one hen
per person.
Makes 8 servings.
Cook’s Tip: Th e hens are cooked
through when the juices run clear when
cut.
Nutrition Information
• *Serving Size is 1/2 Hen
• Calories: 364
• Total Fat: 27g
• Saturated: 7g
• Trans: 0
• Cholesterol: 168mg
• Sodium: 82mg
• Total Carbohydrate: 0g
• Dietary Fiber: 0g
• Sugar: 0g
• Protein: 29g
Editor’s Note: Dramatically reduce the
fat and calories by removing the skin
Dylan’s Cranberry
Sauce with a Kick
Ingredients List
• 12 oz. bag cranberries
• 1 cup water
• 1 cup of sugar or equivalent sweetener
• 2 1/4 teaspoons orange zest
• 1/4 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 1/2 teaspoons fresh grated ginger
• 1 1/2 cups cubed fresh pineapple
• 1 teaspoon favorite hot sauce
• 1 vanilla bean cut lengthwise
If your diet permits, give this sauce a
try. My brother, Dylan, created it years
ago and it was an instant hit in our family.
Sweet, spicy, and chunky, you‘ll fi nd it
disappears from your Th anksgiving table
very quickly.
Combine all ingredients in medium
saucepan. Scrape the seeds from the
vanilla bean and add to the pot with the
bean. Add scraped vanilla, bean and all.
Bring ingredients to a boil. Turn the heat
down and simmer until cranberries burst,
approximately 5-10 minutes. Remove
vanilla bean. Serve warm or cold.
Makes 8 servings.
Cook’s Tip: We use a toothpick of
habanero sauce and achieve great results.
Nutrition Information
• Calories: 132
• Total Fat: 0g
• Saturated: 0g
• Trans: 0g
• Cholesterol: 0mg
• Sodium: 74mg
• Total Carbohydrate: 34g
• Dietary Fiber: 2g
• Sugar: 30g
• Protein: 0g
Editor’s Note: Reduce the total carbohydrates
to 9g by using a sugar substitute.
Low Carb Stuffi ng
Ingredients List
• 12 slices low-carb white or wheat
• bread, lightly toasted
• 2 1/2 teaspoons unsalted butter
• ½ yellow onion, fi nely chopped
• 1 stalk of celery, chopped
• 1 egg, lightly beaten
• 3/4 cup chicken stock
• 3/4 teaspoon fresh sage, chopped
• 1/2 teaspoon fresh garlic, chopped
• Kosher salt
• Fresh ground black pepper
How can you make stuffi ng low carb
when it‘s made out of bread? Th e answer:
low carb bread. I was skeptical that this
would work because low carb bread isn’t
my favorite, but it genuinely works in
stuffi ng.
Toast the bread and let it sit out overnight,
until hard.
Preheat oven to 325°F. Lightly grease a
medium size baking dish. Crush the bread
into crumbs with a rolling pin and place
the crumbs in a large bowl. Melt the butter
in a medium saucepan over medium heat.
Stir in the onion and celery and slowly
cook until the onion starts to turn translucent
and the celery soft ens. Remove from
heat and drain out the excess liquid. Mix
the eggs and chicken broth into the bread
crumbs. Th e mixture should be moist, but
not too mushy. Use water, if necessary,
to attain desired consistency. Mix in the
onion, celery, sage, garlic, salt and pepper.
Press the mixture into the baking dish.
Bake one hour in the preheated oven, or
until the top is brown and crisp.
Makes 10 servings.
Cook’s Tip: I don’t stuff my turkey
because I like the crispiness of oven stuff -
ing. Th is holds up nicely both inside the
turkey or outside.
Nutrition Information
• Calories: 77
• Total Fat: 2g
• Saturated: g
• Trans: 0
• Cholesterol: 22mg
• Sodium: 117mg
• Total Carbohydrate: 9g
• Dietary Fiber: 2g
• Sugar: 0g
• Protein: 6g
Sautéed Brussels
Sprouts & Pancetta
Ingredients List
• 1 pound Brussels sprouts
• 2 tablespoons extra virgin olive oil
• 4 oz. Pancetta, chopped
• 2 garlic cloves, fi nely chopped
• Kosher salt
• Freshly ground black pepper, to taste
Th e secret to irresistible Brussels
sprouts is not overcooking. Th e addition
of Pancetta turns an ordinary dish into a
crowd-pleasing favorite.
Heat a pot of salted water to a boil. Add
the Brussels sprouts and cook until just
tender, six minutes. Transfer the Brussels
sprouts to a bowl of ice water and let sit
for fi ve minutes. Remove the Brussels
sprouts from the ice water and pat dry.
Cut each sprout in half.
Meanwhile, heat a cast iron skillet over
medium high heat with the olive oil.
Add the pancetta and cook until crispy,
about three minutes. Add the garlic and
cook until soft , about two more minutes.
Remove the garlic and pancetta
from the skillet and set aside. Add the
Brussels sprouts to the pan and sauté for
about eight minutes, until the sprouts are
browned and tender. Stir in the pancetta
and season with salt and pepper to taste.
Makes 4 servings.
Cook’s Tip: If you can’t fi nd Pancetta,
substitute 4 oz. bacon.
Nutrition Information
• Calories: 238
• Total Fat: 20g
• Saturated: 5g
• Trans: 0g
• Sodium: 262mg
• Total Carbohydrate: 11g
• Dietary Fiber: 4g
• Sugar: 2g
• Protein: 7g
Pumpkin Mousse
Ingredients List
• 3 eggs
• 1 cup milk
• 1/2 cup honey
• 1/2 cup milk
• 1 (.25 ounce) package unfl avored gelatin
• 1 1/2 cups pumpkin puree
• 2 tablespoons white sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1 teaspoon vanilla extract
Desserts are the trickiest part of the
meal when you have diabetes. Th is
mousse delivers decadent fl avor at a surprisingly
low carb count. I used real sugar
and honey in my recipe, but you can use
a sugar substitute.
Pour the 1/2 cup of milk into a small
bowl and sprinkle the gelatin over it
to soft en. Separate the eggs, placing the
whites in an electric mixer bowl and the
yolks in a heat-proof bowl that holds at
least 2 cups.
Combine milk, honey and spices in a
saucepan and heat until the honey dissolves
and the mixture is steaming hot. Add the
soft ened gelatin with its liquid and stir until
it is completely dissolved. Pour most of the
hot milk mixture into the egg yolks to temper
it, whisking constantly. Pour this mixture
back into the pot and continue heating
until it thickens and is close to boiling.
Stir in the pumpkin and keep stirring until
there are no big bubbles when you stop stirring
for a few seconds. Remove from the
heat and whisk in the vanilla.
Beat the egg whites until frothy.
Gradually add the sugar, beating until stiff
peaks have formed. Fold a big spatula of
the whites into the pumpkin custard, then
fold in the remaining egg whites. Spoon
the mousse into individual ramekins or
wine glasses. Serve with whipped cream.
Makes 8 servings.
Cook’s Tip: A sprinkle of candied ginger
or a crushed gingersnap is a fantastic
addition.
Nutrition Information
• Calories: 134
• Total Fat: 3g
• Saturated: 1g
• Trans: 0
• Cholestrol: 82mg
• Sodium: 41mg
• Total Carbohydrate: 25g
• Dietary Fiber: 0g
• Sugar: 23g
• Protein: 4g
All recipes Courtesy of Elizabeth
Edelman, Co-Founder and Culinary Expert
at www.DiabetesDaily.com/recipes/.
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