How To Live With Diabetes

Ethnicity: French
Meal Type: Main Course, Entree
Preparation Method: Saute
Product Type: Turkey Sausage – Breakfast, Turkey Cutlets/Steaks
Recipe Source: Recipe by The National Turkey Federation
Yield: 8

2 10-oz Packages frozen chopped spinach, thawed and well drained
2 lb TURKEY CUTLETS, pounded to 1/4 -1/8-inch thick
1 lb TURKEY BREAKFAST SAUSAGE, squeezed from casings
3/4 cup dry white wine
1/2 cup celery, chopped
1/4 cup green onion, chopped
1 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp white pepper
Roasted Red Pepper Sauce **Recipe Below
1/4 Cup green onion, chopped

1. On each flattened cutlet, arrange 1/4 cup well-drained spinach.
Spread 2 ounces sausage over spinach and roll cutlet, jelly roll-style
from narrow end. (Moisten hand with a little water to prevent sausage
from sticking.)

2. In large non-stick skillet, over medium-high heat, combine wine,
celery, onions, rosemary, salt and pepper. Arrange turkey rolls seam
side down in skillet. Add cold water to cover rolls if necessary;
bring mixture to a boil. Reduce heat to low, cover and simmer 25 to
30 minutes or until turkey is tender, sausage is no longer pink and
meat thermometer reaches 170 degrees F. Reserve poaching liquid for
Roasted Red Pepper Sauce.

3. To serve, slice each turkey roll into fourths. Spoon 1/4 cup Roasted
Red Pepper Sauce on each of eight plates and place turkey over top of
sauce. Garnish with chopped green onions.

*Nutrient analysis includes NTF Roasted Red Pepper Sauce.
Yield: 8
Nutrition per Serving:
263 Calories, 8g Total Fat, 107mg Cholesterol, 700mg Sodium,
7g Total Carbs, 41g Protein

~~~~~~~~~~~~~
Roasted Red Pepper Sauce – 3g Carbs, 0g Fiber, 2g Sugar

Recipe Source: Recipe by The National Turkey Federation
Ethnicity: French
Meal Type: Sauce, Marinade, Glaze
Preparation Method: Saute
Dish Type: Sauce
Yield: 8

Vegetable cooking spray
1 Cup onion, sliced
1 tsp fresh garlic, minced
1 7.5-oz jar roasted red peppers, strained
1/2 tsp salt
3/4 Cup strained poaching liquid

1. In small non-stick skillet, sprayed with vegetable cooking spray,
over medium heat, saute onions 2 to 3 minutes or until lightly browned.
Add garlic and stir 30 seconds. Allow to cool for about 4-5 minutes.

2. In food processor fitted with metal blade, puree onion mixture,
peppers and salt. With motor running, slowly add poaching liquid to
red pepper mixture until sauce is smooth.

3. Pour sauce into 2-cup glass measure and heat in microwave at HIGH
(100% power) 30 seconds or until hot.

*** For use with Turkey Roulade with Roasted Red Pepper Sauce.

Nutrition per Serving:
20 Calories, 0g Total Fat, 0g Saturated Fat, 0mg Cholesterol,
250mg Sodium, 45mg Potassium, 3g Total Carbs, 0g Dietary Fiber,
2g Sugars, 1g Protein

Vitamin A 20%, Vitamin C 20%, Calcium 0%, Iron 2%

Servings: 4
Preparation Time: 10 min
Cooking Time: 50 min

1 lb ground turkey
1/4 cup plain breadcrumbs
1 egg
2 Tbsp lowfat milk
1 onion\cooked, minced
1 Tbsp parsley, minced
1 tsp jalapeno pepper, seeded and minced
1/4 cup red bell pepper\cooked, seeded and finely diced
1 clove garlic, minced
1/2 tsp dried oregano
1/2 tsp salt (optional)

Preheat oven to 350 degrees F.

Blend all ingredients in a mixing bowl. Mix thoroughly. Shape into
a loaf and place in greased loaf pan(s) or on baking sheet(s).
Bake 50 minutes or until juices run clear. Cool 10 minutes before slicing.

Servings: 4
Nutrition per Serving:
228 Calories, 10.2g Fat Total, 4.2g Mono-unsaturated Fat,
2.7g Poly-unsaturated Fat, 40% Calories from Fat, 3.3g Saturated Fat,
136.6mg Cholesterol, 22.8g Protein, 8.4g Carbs, 0.7g Dietary Fiber,
2.2g Sugar, 194.3mg Sodium

Vitamins – Minerals
Vitamin A 66.3IU
Calcium 55.8mg
Thiamin (B1) 0.9mg
Copper 1.2mg
Riboflavin (B2) 0.3mg
Iron 2.3mg
Niacin (B3) 4.7mg
Magnesium 31.0mg
Vitamin B6 0.5mg
Manganese 0.4mg
Vitamin B12 0.5mcg
Phosphorus 224.2mg
Vitamin C 17.2mg
Potassium 362.4mg
Vitamin E 1.1IU
Selenium 6.5mcg
Folate 21.4mcg
Sodium 194.3mg
Pantothenic Acid 1.1mg
Zinc 2.5mg

Exchanges: 1/2 Vegetable, 0.3 Bread, 3 Lean Meats, 0.4 Fat

{Suggestion: Leave out the 1 tsp salt since other ingredients will
also add sodium to this meal. Take care, Gloria}

From: Cooking Light, AUGUST 2002
Yield: 8 servings
Serving size: 1 1/4 cups

4 tsp minced garlic, divided
1 Tbsp olive oil
1 tsp salt, divided
1/4 tsp dried thyme
1/2 tsp black pepper, divided
12 small red potatoes, halved (about 1 1/2 lb)
Cooking spray
2 lb skinless, boneless chicken breast, cut into bite-sized pieces
1 cup vertically sliced red onion
3/4 cup dry white wine
3/4 cup fat-free, less-sodium chicken broth
1/2 cup chopped pepperoncini peppers
1/4 cup pitted kalamata olives, halved
2 cups chopped plum tomato
2 Tbsp chopped fresh basil
1 (14-oz) can artichoke hearts, drained and quartered
1/2 cup (2 oz) grated fresh Parmesan cheese
Thyme sprigs (optional)

Preheat oven to 400 degrees F.

Combine 2 teaspoons garlic, oil, 1/4 teaspoon salt, thyme, 1/4 teaspoon
black pepper, and potatoes on a jelly roll pan coated with cooking spray.
Bake at 400 degrees F for 30 minutes or until tender.

Heat a large Dutch oven coated with cooking spray over medium-high
heat. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black
pepper.
Add half of chicken to pan; sautй 5 minutes or until browned. Remove
chicken from pan. Repeat procedure with remaining chicken; remove from
pan.

Add onion to pan; saute 5 minutes. Stir in wine, scraping pan to loosen
browned bits. Bring wine to a boil; cook until reduced to 1/3 cup (about
2 minutes). Add potatoes, chicken, broth, pepperoncini, and olives; cook
3 minutes, stirring occasionally. Stir in 2 teaspoons garlic, 1/4
teaspoon salt, tomato, basil, and artichokes; cook 3 minutes or until
thoroughly
heated. Sprinkle with cheese. Garnish with thyme sprigs, if desired.

Yield: 8 servings
Serving size: 1 1/4 cups
Nutrition per Serving:
331 Calories, 20% from fat, 7.3g Fat, 2.1g Sat, 37g Mono, 0.9g Poly,
33.5g Protein, 32.5g Carbs, 3.6g Fiber, 71mg Cholesterol,
2.9mg Iron, 897mg Sodium, 124mg Calcium

We recommend rice-shaped orzo pasta with this saucy entree, but
you can serve spaghetti or angel hair pasta instead.
Yield: 4 servings

1/3 cup (1 1/2 oz) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 Tbsp minced fresh parsley
1/2 tsp dried basil
1/4 tsp salt, divided
1 large egg white, lightly beaten
1 lb chicken breast tenders
1 Tbsp butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as
Muir Glen Organic)
2 tsp balsamic vinegar
1/4 tsp black pepper
1/3 cup (1 1/2 oz) shredded provolone cheese

Preheat broiler.

Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and
1/8 teaspoon salt in a shallow dish. Place egg white in a shallow
dish. Dip each chicken tender in egg white; dredge in the breadcrumb
mixture. Melt butter in a large nonstick skillet over medium-high
heat. Add chicken; cook 3 minutes on each side or until done. Set aside.

Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a
microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce
mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce
over chicken in pan. Sprinkle evenly with the remaining Parmesan and
provolone cheese. Wrap handle of pan with foil, and broil 2 minutes
or until the cheese melts.

Servings: 4
Nutrition per Serving:
308 Calories, 30% from fat, 10.4g Fat, 5.7g Sat, 3g Mono, 0.6g Poly,
35.9g Protein, 16.2g Carbs, 1.8g Fiber, 88mg Cholesterol,
2.3mg Iron, 808mg Sodium, 249mg Calcium

Brining overnight in a salt-and-cider mixture makes this chicken
incredibly flavorful and moist; basting with reduced apple cider
adds a hint of sweetness to the finished chicken. Use tongs to
carefully remove skin from the hot chicken.

Yield: 8 servings
Serving size: about 4 ounces chicken and about 1 tablespoon jus

3 quarts water
1 quart apple cider
1/4 cup kosher salt
1 Tbsp black peppercorns
1 bay leaf
1 (6-lb) roasting chicken
2 cups apple cider
1 large onion, peeled and halved
4 flat-leaf parsley sprigs
4 garlic cloves, peeled

Combine the first 5 ingredients in a saucepan; bring to a boil, stirring
until salt dissolves. Remove from heat; cool completely. Remove and
discard giblets and neck from chicken. Rinse chicken with cold water;
pat dry. Trim excess fat. Pour brine into a 2-gallon zip-top plastic
bag. Add chicken; seal. Refrigerate 8 hours or overnight, turning the
bag occasionally.

Preheat oven to 400 degrees F.

Bring 2 cups cider to a boil in a small saucepan over medium-high heat.
Cook until cider has thickened and reduced to 1/4 cup (about 15 minutes).
Set aside.

Remove chicken from bag; discard brine. Pat chicken dry with paper
towels. Place the onion halves, parsley, and garlic into cavity. Lift
wing tips up and over back; tuck under chicken. Tie legs. Place
chicken on rack of a broiler pan. Bake at 400 degrees F for 1 hour
and 30 minutes or until thermometer registers 175 degrees F. Remove
from oven (do not turn oven off). Carefully remove and discard skin.
Baste chicken with half of reduced cider; return to 400 degrees F oven
for
10 minutes. Remove from oven; baste with remaining cider reduction.
Transfer chicken to a platter.

Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings
into bag; let stand 10 minutes (fat will rise to the top). Seal bag;
carefully snip off 1 bottom corner of bag. Drain drippings into a small
bowl, stopping before fat layer reaches opening; discard fat. Serve
jus over chicken.

Yield: 8 servings
Serving size: about 4 ounces chicken and about 1 tablespoon jus
Nutrition per Serving:
224 Calories, 29% from fat, 7.1g Fat, 2g Sat, 2.7g Mono, 1.7g Poly,
26.9g Protein, 11.3g Carbs, 0.4g Fiber, 80mg Cholesterol,
1.4mg Iron, 452mg Sodium, 26mg Calcium