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Metabolic Medical Centers

Bacon Brown Sugar Brussel SproutsBetter Than Usual Cranberry SauceCauliflower Mashed PotatoesCollards with Red OnionsGreen Beans with Shallots and Red PepperMarinated Turkey BreastMom’s Whole Roasted TurkeyNo Bake Turtle Pumpkin PieOven Roasted AsparagusRaw Tuscan Kale SaladRoasted Brussel SproutsSkinny Pumpkin PieThanksgiving Stuffing

November RecipesThanksgiving Menu

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Ingredients

Recommend for All Programs

Cooking Instructions

1. CookbaconinaDutchovenovermediumheat10minutesoruntilcrisp.Removebacon,anddrainonpapertowels,reservingdrippingsinDutchoven.Crumblebacon.

2. Addbroth,brownsugar,andsalttodrippingsinDutchoven,andbringtoaboil.StirinBrus-selssprouts.Coverandcook6to8minutes,oruntiltender.TransferBrusselssproutstoaserv-ingbowlusingaslottedspoon,andsprinklewithbacon.Serveimmediately.

4 slices turkey bacon1 (14 oz) low-sodium chicken broth1 tbsp Splenda brown sugar 1 tsp salt1 1/2 lb fresh brussel sprouts, trimmed and halved

Serves 6-8 Time 30 minutes

Bacon Brown Sugar Brussel Sprouts

Recommend for Nutriplus and Maintenance Programs

Ingredients


1. Inamediumsaucepan,bringallingredientstoaboil.2. Reducetheheatandsimmerfor10minutes.3. Bringtoroomtemperatureandserveorcoverandrefrigerateforupto4days.

1 medium bag fresh cranberries (12 oz.)1/2 Cup Splenda Brown Sugar Blend1 Cup water1 Tbsp fresh ginger, peeled and grated1 tsp orange zest1/8 tsp cloves, ground

*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionalcranberrysauce.

Makes about 2 Cups Cook Time 10 Minutes

Better Than Usual Cranberry Sauce

Ingredients



1. Inalargestockpot,boilcauliflowerandgarlicinbrothfor40minutes(oruntilforktender.Drainremainingbrothafterremovingfromstove.

2. Placecauliflowerinanelectricmixerandblenduntilcompletelymashed.Addthepepper3. Topwithparmesancheese.

Makes 4 Cups: Per Cup 50 Calories, 6g Carbs, 3g Protein, .5g Fat, 4g Fiber

Usefreshcauliflowerinsteadoffrozen.Frozencauliflowercontainstoomuchwaterandwilleffectthetextureofyourmashed“potatoes”.

Serves 4 Time 50 Minutes

Cauliflower Mashed Potatoes

1 large cauliflower head, chopped2 cloves garlic, mashed and roughly chopped3 Cups low sodium vegetable broth ( chicken broth works too)to taste black pepper1/3 Cup grated parmesan cheese (optional)

Ingredients



1. Trimanddiscardthickstemsfrombottomofcollardgreenleaves.Thoroughlywashcollardgreens.

2. SautéonionsinhotoilinaDutchovenovermedium-highheat8to10minutesoruntiltender.Addbrothandnext4ingredients.

3. GraduallyaddcollardstoDutchoven,andcook,stirringoccasionally,8to10minutesorjustuntilwilted.Reduceheattomedium,andcook,stirringoccasionally,1houroruntiltender.

3 (16-oz.) bags fresh collard greens2 medium red onions, finely chopped2 tbsp vegetable oil2 1/2 Cups vegetable broth1/4 Cup cider vinegar2 tbsp Splenda brown sugar1 1/2 tsp salt1/2 tsp dried crushed red pepper

Serves 8 Time 1 hour 20 minutes

Collards with Red Onions

Ingredients



1. Cookgreenbeansinboilingsaltedwatertocover3to4minutesoruntilcrisp-tender;drainwell.

2. Meltbuttersubstituteinalargeskilletovermedium-highheat;addslicedshallotsandbellpep-per,andsauté4minutesoruntiltender.Addgreenbeans,salt,pepper,andgarlicpowder,andtosstocombine.

*1/2smallsweetonion,thinlysliced,maybesubstituted.**1/2tsp.regularsaltmaybesubstituted.

2 (16-oz.) bags frozen whole green beans, thawed1/4 Cup butter substitute3 large shallots, thinly sliced*1 large red bell pepper, cut into thin strips1 tsp kosher salt**1/2 tsp pepper1/2 tsp garlic powder


Green Beans w/ Shallots and Red Pepper

Ingredients



1. Inalargebowl,combineoil,lemonjuice,garlic,pepper,andthyme.Rubtheturkeywiththemixture,beingsuretogetundertheskin,wrapittightlyinplasticwrapandplaceinthefridgefor6-24hours.

2. Pre-heattheovento350degrees.3. Placethebreastinaroastingpanonasmallracktoliftitoffofthebottom.Coverwithatight

fittinglidandroast20-25minutesperpound(about1hour15minutes)untilaninstantreadthermometerinsertedintothethickestpartofthemeatregisters170degrees.

1 (4-5 lb) boneless turkey breast4 Tbsp olive oil1 Tbsp fresh lemon juice1 tsp minced garlic1/2 tsp fresh black pepper1 tsp fresh thyme

Howmanytimeshastheperfectturkeyontheoutsidebeensomethingtotallydifferentontheinside?Let’sleavethatperfectlookingturkeytoNormanRockwellandmakeaperfecttastingturkeythatwillleaveyourfamilyandfriends“gobbling”formore....

Serves 6-8 Time 24 Hours marinating Cook Time 1-1 1/2 hours)

Marinated Turkey Breast

Ingredients

10-12 people 12-15 lb turkey14-16 people 15-18 lb turkey20-22 people 18-22 lb turkeyIf large turkeys are not available, you can cook two smaller ones.

1 turkey, approx. 15 lbs.*juice of a lemonsalt and pepperolive oil 1/2 yellow onion, peeled and quarteredtops and bottoms of a bunch of celery2 carrotsparsleysprigs of fresh rosemary, thyme

Mom’s Whole Roasted Turkey

Cooking Instructions1. Tostart,iftheturkeyhasbeenrefrigerated,bringittoroomtemperaturebeforecooking.

Keepitinitsplasticwrappinguntilyouarereadytocookit.Whileintherefrigerator,andorwhileyouarebringingittoroomtemp,havethebirdrestinginapan,sothatiftheplasticcoveringleaksforanyreason,youareconfiningthejuicestothepan.Ifyougetafrozenturkey,youwillneedtodefrostitintherefrigeratorforseveraldaysfirst.Allowapproximately5hoursofdefrostingforeverypound.So,ifyouhavea15poundturkey,itwilltakeabout75hourstodefrostitintherefrigerator,oraround3days.

Handlearawturkeywiththesameamountofcautionaswhenyouhandlerawchicken-useaseparatecuttingboardandutensilstoavoidcontaminatingotherfoods.Washyouhandswithsoapbeforetouchinganythingelseinthekitchen.Usepapertowelstocleanup.

Removetheneckandgiblets(heart,gizzard,liver).Usetheheartandgizzardformakingstockforthestuffing.Theneckcanbecookedalongsidetheturkeyorsavedforturkeysoup.Orallofthegibletscanbeusedformakinggibletgravy.Notethatifyourturkeycomeswithaplasticpieceholdingthelegstogether,checktheinstructionsontheturkey’spackage.Mostlikelyyoudonotneedtoremovethoseplastictiesforcooking(unlessyouplantocookyourturkeyataveryhightemperature).Ifyouremovetheplasticties,youwillneedtousekitchenstringtotiethelegstogether.

2. Preheattheovento400degreesF.3. Washouttheturkeywithwater.Pulloutanyremainingfeatherstubsintheturkeyskin.Pat

theturkeydrywithpapertowels.Lathertheinsideofthecavitywiththejuiceofhalfalemon.Takeasmallhandfulofsaltandruballovertheinsideoftheturkey.

4. Inthismethodofcookingaturkey,wedon’tmakethestuffingintheturkeybecausedoingsoaddstoomuchtothecookingtime.Forflavor,putininsidetheturkeyahalf

ayellowonion,peeledandquartered,abunchofparsley,acoupleofcarrots,andsometopsandbottomsofcelery.Youmayneedtocapthebodycavitywithsomealuminumfoilsothatthestuffingdoesn’teasilyfallout.Closeuptheturkeycavitywitheitherstring(notnylonstring!)ormetalskewers.Makesurethattheturkey’slegsaretiedtogether,heldclosetothebody,andtieastringaroundtheturkeybodytoholdthewingsinclose.

Theneckcavitycanbestuffedwithparsleyandtiedclosedwiththinskewersandstring.

5. Ruboliveoilallovertheoutsideoftheturkey.Sprinklesaltgenerouslyallovertheoutsideoftheturkey(orhavehaditsoakinginsalt-waterbrinebeforestartingthisprocess).Sprinklepepperovertheturkey.

6. PlaceturkeyBREASTDOWNonthebottomofarackoverasturdyroastingpanbigenoughtocatchallthedrippings.Thisisthemaindifferencebetweenthewaymommakesturkeyandeveryoneelse.Cookingtheturkeybreastdownmeanstheskinoverthebreastwillnotgetsobrown.However,allofthejuicesfromthecookingturkeywillfalldownintothebreastwhilecooking.Andtheresultingbirdwillhavethemostsucculentturkeybreastimaginable.Addseveralsprigsoffresh(ifpossible)thymeandrosemarytotheoutsideoftheturkey.

7. Chopuptheturkeygiblets(gizzard,heart).Putintoasmallsaucepan,coverwithwater,addsalt.Bringtosimmerforanhourorsotohelpmakestockforthestuffing(seestuffingrecipe).

8. Puttheturkeyintheoven.Checkthecookingdirectionsontheturkeypackaging.Gourmetturkeysoftendon’ttakeaslongtocook.Withtheturkeysmomgets,sherecommendscookingtimeofabout15minutesforeverypound.Forthe15lbturkey,startthecookingat400Fforthefirst1/2hour.Thenreducetheheatto350Fforthenext2hours.Thenreducetheheatfurtherto225Fforthenexthourtohourandahalf.

Ifyouwantthebreasttobebrownedaswell,youcanturnthebirdoversothatthebreastisontop,andputitina500°Fovenorunderthebroilerfor4-5minutes,justenoughtobrownthebreast.Notethatifyoudothis,youwillhaveahigherriskofovercookingtheturkeybreast.

Starttakingtemperaturereadingswithameatthermometer,inserteddeepintothethickestpartoftheturkeybreastandthigh,anhourbeforetheturkeyshouldbedone.Youwantaresultingtemperatureof175°Fforthedarkmeat(thighsandlegs)and165°Fforthewhitemeat(breast).Thetemperatureofthebirdwillcontinuetoriseonceyoutakeitoutoftheoven,sotakeitoutwhenthetemperaturereadingforthethighis170°F,andforthebreast160°F.Ifyoudon’thaveameatthermometer,spearthebreastwithaknife.Theturkeyjuicesshouldbeclear,notpink.

9. Onceyouremovetheturkeyfromtheoven,letitrestfor15-20minutes.Turntheturkeybreastsideuptocarveit.

Making Turkey Gravy

Scrapeallthedrippingsoffofthebottomoftheroastingpan.Pourdrippingsintoasmallerskillet.Ladleoffexcessfatwithagravyspoonandsaveforpossibleuselater.Inaseparatesmallbowltakeaquartercupofcornstarchandaddjustenoughwatertodissolvethecornstarch.Beatcornstarchwithaspoontoremovelumps.Slowlyaddthecornstarchmixturetothedrippings,stirringconstantly.Youmaynotendupusingallofthecornstarchmixture.Onlyaddasmuchasyouneedtogetthedesiredthickness.Allowtimeforthecornstarchtothickenthegravy.Addsalt,pepper,sage,thyme,orotherseasoningstotaste.

Ingredients

1/4 Cup plus 2 Tbsp Sugar Free Smuckers Caramel Topping, divided1/3 Cup plus 2 Tbsp Planters Pecan pieces, divided1 Cup cold almond milk or milk of choice2 pkg (4-serving size each) Sugar Free Jell-o Vanilla Flavor Instant Pudding1 Cup canned pumpkin1 tsp ground cinnamon1/2 tsp ground nutmeg1 tub (8 oz) Cool Whip LIGHT Whipped Topping, thawed, divided

Serves 10 Time 15 minutes

No-Bake Turtle Pumpkin Pie


1. Pour1/4cupcarameltoppingintocrust;sprinklewith1/3cuppecans.2. Beatmilk,drypuddingmixes,pumpkinandspiceswithwhiskuntilblended.Stirin11/2cups

whippedtopping.Spreadintocrust.Topwithremainingwhippedtopping.3. Refrigerate1hour.Topwithpecansanddrizzleremainingcaramelwithfork.Storeleftoversin

therefrigerator.

Nutrition (per slice) Cals: 213 Fat: 10g Carbs: 28 Fibre: 2g Sugars: 7g Protein: 1g Sodium: 355mg

GRAHAM CRUST RECIPE1-1/2 Cups HONEY MAID Graham Cracker Crumbs3 tsp honey1/4 Cup (1/2 stick) butter or margarine, meltedNO BAKE: For a no-bake crust, mix ingredients and press into pie plate as directed. Refrigerate at least 30 min. before filling.


*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionalpumpkinpie.



1. Snapoffanddiscardtoughendsofasparagus;placeasparagusonalightlygreasedbakingsheet.Drizzleevenlywitholiveoil;sprinkleevenlywithgarlic,salt,andpepper.

2. Bakeat350°for10minutesortodesireddegreeoftenderness.Transferasparagustoaservingdish;sprinklewithalmonds.

Ingredients

3 lb fresh asparagus2 tbsp olive oil3 cloves garlic, minced3/4 tsp salt1/2 tsp freshly ground black pepper1/2 Cup slivered almonds, toasted


Oven Roasted Asparagus


Ingredients

Cooking Instructions1. Trimthebottomfewinchesoffthekalestemsanddiscard.Slicethekaleinto3/4-inchribbons.

Youshouldhave4to5cups.Placethekaleinalargebowl.2. Usingamortarandpestleoraknife,poundormincethegarlicand1/4teaspoonofsaltintoa

paste.Transferthegarlictoasmallbowl.Add1/4cupcheese,3tablespoonsoil,lemonjuice,pinchofsalt,pepperflakes,andblackpepperandwhisktocombine.Pourthedressingoverthekaleandtossverywell(thedressingwillbethickandneedlotsoftossingtocoattheleaves).

3. Letthesaladsitfor5minutes,thenservetoppedwiththeadditionalcheese,andadrizzleofoil.

1 bunch Tuscan kale (for ex: black or lacinato)1/2 clove garlic, smashed1/4 tsp kosher salt, plus a pinch1/4 Cup (or small handful) grated pecorino cheese, plus additional for garnish3 tbsp extra-virgin olive oil, plus additional for garnish1/4 Cup freshly squeezed juice of one lemon1/8 tsp red pepper flakesto taste freshly ground black pepper

Serves 4 Time 15 minutes

Raw Tuscan Kale Salad

Recommend for All programs

Ingredients


1. Heatoilinanon-stickskilletovermediumheatuntiltheoilisshiny.Carefullyplacethesprouts,cutsidedown,andcookuntilbrown(5-7min)stirringoccasionally.

2. Stirintheshallots,2tbspvinegar,syrup,thyme,salt,pepperandcayenne.Thecayennedoesnotaddanyheatinthisdish.Ithelpsthebrusselsproutbringoutitsownflavor.

3. Reducetheheattomedium-low,cover,andcookuntilthesproutsarebrightgreenandjustten-der,(6-8min).

4. Uncover,increasetheheattomedium-highandcookuntiltheliquidhasevaporated(3-5min)Assoonastheliquidhasevaporated,removefromtheheat,stirintheremainingtspofvinegarandbuttersubstituteandserve.

2 tsp olive oil1 lb fresh brussel sprouts, cut in half through the stem (do not use frozen)2 shallots peeled and cut into half moons2 tbsp + 1 tsp apple cider vinegar2 tbsp Walden Farms Maple Flavored pancake Syrup1 tsp fresh thyme1 tbsp Smart Balance butter substitutepinch cayenne peppersalt & pepper to taste

Brusselsproutsgetabadrapforagoodreason.Mostofusrememberbitter,soggy,mushy,pale“bounce-able”ballsrollingaroundourplates.Well,notthistime.ThisrecipeforbrusselsproutsissuretoredeemtheirreputationwithasweetsavorybalancethatfeaturesaMapleFlavoredPancakeSyrup(madebyWaldenFarms)thathaszerocalories,sugarandfat.Toogoodtobetrue?

Serves 4-6 Time 20-25 minutes

Roasted Brussel Sprouts

Ingredients


1. Preheatovento350°F.2. Placepumpkininalargebowl.Addlightbutter,andmixwell.Usinganelectricmixer,mixin

brownsugar,milk,eggs,eggwhites,cinnamon,nutmegandvanilla.Beatonmediumspeeduntilmixtureissmooth.

3. Bake60minutes,oruntilknifeinsertedincentercomesoutclean.Servewithwhippedtoppingandenjoy!

Per slice: Calories: 172.3 Fat: 6.4 g Carbs:31.4 Fiber: 1.7 Protein: 3.5 g Sugar: 20.7Sodium: 143.1 mg

15 oz canned pumpkin 2 Tbsp light butter, softened3/4 Cup light brown sugar, unpacked1/2 Cup fat free milk1 large egg2 large egg whites1/4 tsp ground nutmeg1/2 tsp ground cinnamon1 tsp vanilla extract

Serves 8 Serving size 1/8 slice Time 1 hour

Skinny Pumpkin Dessert


*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionaldessert.

Ingredients


Cooking Instructions1. Preheatovento350degreesF2. Inalargesouppot,sautéonionsinoliveoiluntiltranslucent.Addthesausageandbrown.Add

thecarrots,celery,mushrooms,chickenbroth,cherries,almonds,sage,thyme,garlicpowder,saltandpepper.

3. Mixwell,bringtoasimmer,andcookfor5-10minutesoruntiltheveggiesbegintoabsorbthechickenbroth.

4. Transfertoalargeglassbakingdish,covertightlywithaluminumfoilandbakeat350for45minutes.

1 lb mild turkey sausage4 ½ Cups mushrooms, diced1 medium yellow onion, diced6 celery stalks, diced4 carrots, diced1/2 Cup low sodium chicken broth1 Tbsp diced fresh sage½ tsp fresh thyme, minced½ Cup dried cherries, finely chopped½ Cup toasted slivered almonds½ Tbsp garlic powder4 Tbsp olive oilto taste Sea salt and black pepper

Serves 4-6 Time 45 Minutes

Thanksgiving Stuffing

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