Newspaper Page Text
The
C - Section
Lee County Ledger
Wednesday, November 17,2010 - Page 1C
FOR THE HEART
FAMILY FEATURES
T he holiday season has always been
a time for celebration, togetherness
and most of all, indulgent eating. How
ever, with heart disease as the leading
cause of death in the U.S. and about
24 million Americans with diabetes, a healthier
take on holiday meals could benefit everyone.
Cheryl Forberg, R.D., consulting dietitian to
NBC-TV’s “The Biggest Loser,” The New York
Times best-selling author and James Beard award
winning recipe developer, has partnered with
Canolalnfo to create a heart-smart, diabetes-friendly
holiday recipe collection that allows people to have
their cake (or pumpkin flan) and eat it, too.
“A diabetes-friendly diet is really how everyone
should eat,” Forberg says. “That’s because heart
disease and type 2 diabetes are largely preventable
with a good diet, exercise and other healthy habits.
These recipes prove that nutritious is delicious. Now
that’s something to celebrate during the holidays!”
As a common ingredient in Forberg’s six holiday
recipes, canola oil delivers on heart health. It has
the least saturated fat and most omega-3 fat of all
cooking oils and is free of trans fat and cholesterol.
The U.S. Food and Drug Administration authorized
a qualified health claim for canola oil on its poten
tial to reduce the risk of heart disease, which affects
65 percent of people with diabetes.
Forberg’s diabetes-friendly holiday recipe collec
tion includes these three recipes plus Warm Apple
and Cranberry Sauce, Holiday Rapini Saute and
Pumpkin Flan. For the complete collection, go to
www.canolainfo.org.
Turkey Roulade
Yield: 8 servings
Serving size: 2 slices (4 ounces)
Plastic wrap
1/2 boneless, skinless turkey breast,
about 1 1/2 pounds
1 1/2 cups Cornbread and Dried Fruit
dressing
Kitchen twine
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon marjoram
1/4 teaspoon thyme
1/4 teaspoon sage
1 tablespoon canola oil
Preheat oven to 350° F.
Place large piece of plastic wrap on
countertop. Place turkey breast half on
plastic and cover.
Cover with additional plastic wrap.
Using meat mallet, pound turkey to
rectangle about 10 x 6 inches, about 1/4-
inch thick.
Remove plastic wrap from top of turkey
and spread dressing evenly lengthwise
over surface, almost to edge. Roll turkey
lengthwise. With kitchen twine, tie roulade
lengthwise once and in several places
across turkey. Discard plastic wrap.
In small bowl, mix together spices. Rub
canola oil over all surfaces of roulade; rub
spice blend evenly over roulade.
Place roulade in shallow roasting pan,
then place in oven. Roast for 45 to 60 min
utes or until internal temperature measured
with an instant-read thermometer reads
155° F.
Remove roulade from oven and let rest
15 minutes before carefully removing
twine and slicing into 16 half-inch slices.
Serve with Porcini Mushroom Gravy,
Warm Apple and Cranberry Sauce and
extra Cornbread and Dried Fruit Dressing.
Nutrient Analysis per Serving:
Calories 140, Calories from Fat 35, Total
Fat 3.5 g, Saturated Fat < 1 g, Cholesterol
65 mg, Sodium 150 mg, Total Carbohydrate
5 g. Fiber 0 g, Sugars 1 g. Protein 22 g
Porcini Mushroom Gravy
Yield: 2 cups (8 servings)
Serving size: 1/4 cup
1/2 ounce dried porcini mushrooms
2 tablespoons warm water
1 1/2 tablespoons canola oil
3/8 cup white whole-wheat flour
2 cups fat-free, low-sodium
chicken broth
3/4 teaspoon salt (optional)
1 teaspoon onion powder
1/4 teaspoon freshly ground black
pepper or to taste
Soak mushrooms in warm water for
5 minutes.
In 2-quart saucepan, heat canola oil over
medium heat. Whisk in flour until blended
and continue stirring until roux is lightly
browned and develops nutty aroma.
Whisk in broth, optional salt and onion
powder. Bring to a gentle boil until just
thickened, stirring. Cook and stir for 1 min
ute. Remove from heat and season with
pepper. Add softened mushrooms and any
soaking liquid.
Puree gravy in food processor or food
mill. Return mixture to saucepan. Heat just
to a simmer.
Nutrient Analysis per Serving:
Calories 50, Calories from Fat 25, Total
Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg,
Sodium 115 mg. Total Carbohydrate 5 g.
Fiber 2 g, Sugar 0 g, Protein 1 g
Cornbread and
Dried Fruit Dressing
Yield: 6 cups (enough for Turkey
Roulade and 8 side dish servings)
Serving size: 1/2 cup
4 cups cornbread cubes,
dried
4 ounces lean Italian turkey
sausage, casing removed
1 tablespoon canola oil
1 cup chopped yellow or
white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and
pitted dried plums,
coarsely chopped
1/2 teaspoon dried thyme
3/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1 cup fat-free, low-sodium
chicken broth
1/4 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon ground black
pepper
Canola oil cooking spray
1 egg, lightly beaten
Preheat oven to 350° F. Place corn-
bread cubes in large bowl and set aside.
In small nonstick skillet, cook sausage
over medium-high heat, crumbling
and stirring until brown and cooked
through. Drain well and set aside.
In large nonstick skillet, heat canola
oil over medium heat. Stir in onions,
celery and carrot; cook 5 minutes, stir
ring frequently. Add garlic and cook
for 1 minute longer, but don’t allow
garlic to brown. Stir in sausage,
apricots, plums, thyme, sage, marjoram
and 1/4 cup broth. Bring to a boil.
Reduce heat and simmer 3 minutes.
Remove from heat; pour vegetable
mixture over cornbread. Add parsley
and stir well. Season with salt and
pepper. (Dressing may be prepared to
this stage a day ahead and refrigerated,
covered.)
Whisk together egg and remaining
3/4 cup broth and pour over cornbread
mixture, tossing well. Spray 2-quart
baking dish with canola oil cooking
spray (use larger baking dish if not
reserving dressing for Turkey Roulade)
and transfer all but 1 1/2 cups of dress
ing to baking dish. Cover dish with
foil and set aside.
After Turkey Roulade has been
in oven 30 minutes, place covered
baking dish of dressing in oven.
After 15 minutes (or when internal
temperature of roulade, measured
with instant-read thermometer, is
155° F), remove roulade from oven
and remove foil from baking dish
with dressing. Continue baking
dressing for about 15 minutes or
until top begins to brown.
Nutrient Analysis per Serving:
Calories 100, Calories from Fat 35,
Total Fat 3.5 g, Saturated Fat 1 g,
Cholesterol 30 mg, Sodium 310 mg,
Total Carbohydrate 12 g, Fiber 1 g,
Sugars 4 g. Protein 3 g
Did You Know?
Heart disease and type 2 diabetes
are preventable the majority of
the time.