Step Ahead Wellness Center Blog

Countdown to Thanksgiving

Posted by deborah neiman on Mon, Nov 18, 2013 @ 12:59 PM

Look for us at Step Ahead to help you get through the holidays with less pain and gain!  We are offering you a DAILY TIP to get through Turkey Day,

Either a calorie burner or a calorie builder- yes, exercises and recipes to help make this day more enjoyable and easier for you and your family.

 Today, we will start with one of our fabulous recipes from our dietician, Sari Greaves, who has unique recipes to add spice with very little calorie price!

Turkey with Herbes de Provence and Citrus

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1 (14 to 15-pound) turkey, neck and giblets reserved 
1 orange, cut into wedges 
1 lemon, cut into wedges 
1 onion, cut into wedges 
6 fresh rosemary sprigs 
6 fresh sage sprigs 
6 fresh oregano sprigs  
2 tablespoons herbes de Provence 
1 tablespoon olive oil 
1 1/2 teaspoons salt 
1 1/2 teaspoons freshly ground black pepper 
6 cups canned low-salt chicken broth (approximate amount) 
1/3 cup whole-wheat flour

To make the turkey: Position the rack in the lowest third of the oven and preheat to 400 degrees F.

Rinse the turkey and pat it dry with paper towels. Place the turkey on a rack set inside a large roasting pan. Place the orange and lemon wedges, onion, and 2 sprigs of each fresh herb in the main turkey cavity. Tie the legs together to hold the shape of the turkey. Stir the herbes de Provence, oil, and 1 1/2 teaspoons of each the salt and pepper in a small saucepan over medium heat just until the butter melts. Rub the mixture all over the turkey and between the turkey breast meat and skin. Place the turkey neck and giblets in roasting pan. (Recipecan be prepared up to this point 1 day ahead. Cover and refrigerate. Let stand at room temperature 30 minutes before roasting.)

Cover the turkey breast with foil. Roast for 20 minutes. Pour 3 cups of broth into the pan and stir to scrape up any brown bits on the bottom of the pan. Add the remaining sprigs of fresh herbs to the pan. Roast the turkey for 40 minutes. Reduce the oven temperature to 350 degrees F.  Pour 1 more cup of broth into the pan. Continue roasting the turkey until a meat thermometer inserted into the thickest part of the thigh registers 165 degrees F to 175 degrees F or until the juices run clear when the thickest part of the thigh is pierced with a skewer, basting occasionally with pan juices, about 1 hour and 30 minutes longer. Transfer the turkey to a platter and tent with foil. Let stand 30 minutes while preparing the gravy.

To make the gravy: Strain the turkey pan juices from the roasting pan through a sieve and into a 4-cup glass measuring cup; discard the solids. Spoon off the fat from atop the pan juices. Add enough chicken broth, about 1 to 2 cups, to the pan juices to measure 4 cups total. Add the whole wheat flour and whisk for 1 minute. Gradually whisk in the broth. Simmer until the gravy thickens slightly, whisking often, about 10 minutes. Season with salt and pepper. Serve the turkey with the gravy.

Serving: 3 oz (white meat-very lean meats)

Calories: 105

Protein: 21g

Fat: 3g

 

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