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Ginger Glazed Turkey, Carrot Brown Rice, Green Bean Parmesan, Apple Cinnamon
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 50 min 1448 40.2g 25% 153mg 53.5g 222.7g 17.7g 122.5g 1685mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.1, Vegetable: 1.7, Fruit: 1.5, Bread: 11.4, Lean meat: 0.2, Fat: 5.3, Sugar: 0.9, Very lean meat protein: 2.8
Ginger Glazed Turkey
Prep: 5 min, Cook: 30 min.
  • 1 Tbs. fresh ginger, grated
  • 2 cloves garlic, crushed
  • 1 Tbs. brown sugar
  • 1/8 tsp. salt (optional)
  • 4 turkey breast fillets, about 1/4 lb. each
  • 1/4 cup dry white wine or chicken stock

Preheat oven to 375°F. Combine first 4 ingredients in a bowl and mix thoroughly. Rub mixture over both sides of turkey. Place turkey in a non-reactive baking dish. Add wine and bake 30-35 minutes or until turkey is glazed and cooked throughout.

Per serving: calories 317, fat 4.0g, 12% calories from fat, cholesterol 25mg, protein 16.2g, carbohydrates 52.3g, fiber 3.1g, sugar 32.6g, sodium 533mg, diet points 6.6.

The recommended wines are: Gewürztraminer or Pinot Blanc.

Carrot Brown Rice
Prep: 10 min, Cook: 50 min.
  • 1 cup long grain brown rice, rinsed and drained
  • 2-1/2 cups water
  • 1 cup carrots, shredded
  • 2 tsp. fresh thyme, or 1/2 tsp. dried
  • 1 tsp. unsalted butter

Combine brown rice, water and salt to taste in a heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. After 45 minutes, turn off the heat, and let stand covered for 10 minutes. Stir in remaining ingredients, fluffing with a fork.

Per serving: calories 192, fat 2.4g, 11% calories from fat, cholesterol 3mg, protein 4.0g, carbohydrates 38.6g, fiber 2.4g, sugar 2.1g, sodium 18mg, diet points 4.1.

Green Bean Parmesan
Prep: 10 min, Cook: 15 min.
  • 2 tsp. olive oil
  • 1 green bell pepper, seeded and diced
  • 1/4 cup onion, chopped
  • 1 clove garlic, crushed
  • 1 lb. canned green beans, drained
  • 2 Tbs. vegetable stock
  • 1/2 tsp. basil, or 1-1/2 tsp. fresh, chopped
  • 3 Tbs. grated Parmesan cheese

Heat oil in a heavy nonstick skillet over medium heat. Sauté bell pepper, onion and garlic 3 minutes or until onion is translucent. Stir in beans, stock, basil and salt to taste. Cover skillet and cook 5-10 minutes or until beans are heated through. Stir in Parmesan and serve.

Per serving: calories 64, fat 3.5g, 45% calories from fat, cholesterol 3mg, protein 2.7g, carbohydrates 6.7g, fiber 2.2g, sugar 2.9g, sodium 147mg, diet points 1.6.

Apple Cinnamon Rings
Prep: 10 min, Cook: 5 min.
  • 1/4 cup sugar
  • 1 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/4 tsp. ground cloves
  • 2 Tbs. unsalted butter
  • 1-1/2 lbs. Jonathan apples, cored and cut crosswise into 1/2 inch rings
  • 3/4 cup heavy cream, warm

Combine first 4 ingredients in a bowl. Melt butter in a heavy nonstick skillet over medium heat. Cook apples 3 minutes. Turn and sprinkle with cinnamon mixture. Cover and cook another 3 minutes until apples are just tender. Serve apples with cinnamon sauce and warm cream.

Per serving: calories 346, fat 23.0g, 57% calories from fat, cholesterol 77mg, protein 1.5g, carbohydrates 37.5g, fiber 4.5g, sugar 32.1g, sodium 20mg, diet points 8.4.