Hy-Vee at Midday: Planned-overs
By Judy Fitzgibbons, Hy-Vee Dietitian
Cook Once. Enjoy Twice
The second best part of Thanksgiving dinner is the leftovers. Judy Fitzgibbons, Johnson Avenue Hy-Vee dietitian, will bring ideas for Thanksgiving “planned-overs” that are so good, you may want to just skip the main meal and move on to these flavorful dishes. Or at least, plan to cook some extra. Not only are they incredibly delicious, all are diabetes-friendly.
November is diabetes awareness month, so taking advantage of Thanksgiving dinner extras over the long weekend is a plus for people who need to pay attention to the amount of carbohydrate they eat. Sweet potatoes, a holiday mainstay, don’t raise blood sugars as high has other of potatoes. Roasting them brings out their natural sweetness without increasing the amount of carbohydrate.
Using some specialty ingredients, such as small amounts of artificial sweeteners and very high-fiber breads, helps keep the total amount of carbohydrates in meals down. The two big messages for people with pre-diabetes or diabetes are to spread carbohydrate-containing foods out through the day and pay attention to all carbohydrates in the foods you eat, not just the sugar.
Today’s three recipes give examples of creating diabetes-friendly meals from those great ingredients: Curried Turkey Wraps with Reduced-sugar Cranberry Sauce and Sweet Potato Black Bean Salad.
Judy Fitzgibbons represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Judy is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.
Curried Turkey Wraps
Source: adapted from food.com by Judy Fitzgibbon, MS, RD, LD
Makes 4 servings, 1 wrap each
Turkey adapts so well to Middle Eastern flavors. No one will think of these delicious wraps as leftovers. You may even find yourself cooking turkey more often so you can make these wraps again.
All you need:
3 tablespoons mayonnaise
3 tablespoons plain Hy-Vee Greek yogurt
Juice of 1 lemon
2 teaspoons curry powder
1 teaspoon coriander (optional)
2 cups shredded cooked turkey, about 8 ounces
4 Tumaro’s Honey Wheat Low-In-Carbs 60 Calorie wraps
¼ cup reduced-sugar whole cranberry sauce*, divided
8 thin slices of apple with peel (about half of a medium apple)
4 baby carrots
1 cup baby salad greens
All you do:
1. In a medium bowl, whisk together mayonnaise, Greek yogurt, lemon juice, curry powder and coriander. Fold in turkey. Set aside.
2. Heat wraps on HIGH in microwave for 15 seconds until just warm. Place wraps on a flat surface. Divide the turkey mixture among the wraps, placing turkey about 1 inch from the bottom edge of the wrap.
3. Spoon 1 tablespoon of cranberry sauce over each turkey mixture. Lay 2 slices of apple over each sauce. Grate 1 baby carrot over the apple slices. Top each with ¼ of salad greens. Fold sides of wrap partway over filling. Fold bottom edge over filling, then roll to top. Cut in half. Repeat with remaining wraps. Serve immediately.
*See recipe, below, for reduced carbohydrate cranberry sauce
Nutrition Facts (one wrap): Calories: 250, Total fat: 11 g, Saturated fat: 1.5 g, Cholesterol: 50 mg, Sodium: 190 mg, Total carbohydrate: 21 gm, Dietary fiber: 9 g, Protein: 25 g
Reduced-Carb Cranberry Sauce
Source: Judy Fitzgibbons, Hy-Vee Dietitian
Yield: 2-1/2 cups sauce
The combination of Delecta® and sugar in the recipe keeps the bright color and candied texture of traditional cranberry sauce, but it still has only 5 grams of carbohydrate per tablespoon.
All you need:
2 cups water
½ cup Hy-Vee Delecta sugar substitute
½ cup sugar
1 (12 ounce) package fresh cranberries, washed
All you do:
1. Mix water, Delecta and sugar into a medium sauce pan. Bring to a boil.
2. Add cranberries, cover and return to boil. (Watch carefully so berries don’t boil over.) Reduce heat and simmer uncovered 10 minutes. Cover and cool completely at room temperature. Refrigerate until serving time.
Nutrition Facts (2 tablespoons): Calories: 30, Total fat: 0 g, Saturated fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Total carbohydrate: 8 gm, Dietary fiber: 1 g, Protein: 0 g
Sweet Potato Black Bean Salad
Source: www.bluezones.com/recipe, Adapted from “Quick-Fix Vegan”
Serves 12, ½ cup per servings
Make plenty of roasted sweet potatoes for your holiday meal so you’ll have the leftovers to make this delicious salad.
All you need:
4 cups unpeeled sweet potato chunks, about 2 large potatoes
1/2 cup chopped yellow onion, about 1/2 large onion
1 tablespoon olive oil
3 cups roasted sweet potatoes and onions
1 (15-ounce) can no-salt-added black beans, drained and rinsed
1/2 cup chopped yellow bell pepper
1/4 cup chopped red onion
1/4 cup chopped celery
1/4 cup (or more) chopped fresh cilantro
1/3 cup toasted pecans
2 tablespoons freshly squeezed lime juice (1-2 limes)
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon black pepper
2 tablespoons extra virgin olive oil
All you do:
If you do not have leftover sweet potatoes, follow directions 1 and 2. Otherwise, skip to direction 3 and assemble salad.
1. Place sweet potato chunks and chopped yellow onion in a large bowl. Drizzle olive oil over potatoes and onion and toss until all of the pieces are coated.
2. Spread potato mixture in a single layer on a large baking sheet. Bake at 375° F for 30-40 minutes or until potatoes are tender. Let cool to room temperature.
3. Combine beans, bell pepper, red onion, celery and cilantro in a large bowl. In a small bowl stir together lime juice, sugar, salt, cumin, coriander and black pepper. While whisking with a fork, slowly drizzle olive oil into lime juice mixture until combined.
4. Pour dressing over bean mixture.
5. When the sweet potatoes are cooled, toss them gently into salad. Sprinkle pecans on top. Serve immediately or refrigerate until serving.
Dietitian note: This salad may also be served warm as a side.
Nutrition Facts (1/2 cup serving): Calories: 130, Total fat: 6 g, Saturated fat: 0.5 g, Cholesterol: 0 mg, Sodium: 125 mg, Total carbohydrate: 16 gm, Dietary fiber: 4 g, Protein: 3 g
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