If you’re hosting a small gathering at Thanksgiving, or any time during the holidays, this diminutive turkey is flavorful, fast to make and impressive. (And don’t miss our recipe for whole grain stuffing.)
Sometimes called “turkey breast roast,” it is actually just half of a turkey breast with the skin and bone removed. If yours comes tied or in netting, remove it before cooking so the seasonings can permeate the turkey and it can cook faster. The key to keeping the turkey moist and tender is to not overcook it. Begin checking for doneness after about 20 minutes in the oven. When done, let the turkey stand loosely covered with foil while you make the gravy so the juices can reabsorb into the meat to keep it moist. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
2 cloves garlic, finely minced
1 teaspoon dried sage leaves
1 teaspoon grated lemon zest
½ teaspoon dried thyme leaves
½ teaspoon salt
¼ teaspoon ground black pepper
1 (2 to 2½ -pound) boneless skinless turkey breast
1 tablespoon olive oil
1 (14½ -ounce) can reduced-sodium chicken broth
2 tablespoons unbleached all-purpose flour
1. Preheat the oven to 350°F.
2. Stir together the garlic, sage, lemon zest and thyme in a small bowl. Set aside.
3. Sprinkle the turkey with the salt and pepper. Heat the oil in a large (12-inch) ovenproof skillet over medium-high heat.
4. Add the turkey and cook, turning once, until well browned on both sides, 2 to 3 minutes per side. Remove the skillet from the heat and sprinkle the turkey on both sides with the garlic mixture.
5. Transfer the skillet to the oven and bake until an instant-read thermometer inserted in the center of the turkey registers 165°F, 20 to 25 minutes. Transfer the turkey to a serving platter, cover loosely with foil, and let stand while you make the gravy.
6. To make the gravy, add the broth to the skillet. Add the flour and whisk until smooth. (The skillet handle will be very hot; use an oven mitt to hold it.) Set the skillet over medium-high heat and cook, whisking constantly, until the gravy comes to a boil and thickens, about 3 minutes. Add any juices that have accumulated with the turkey to the gravy. Carve the turkey into slices and serve with the gravy.
Each serving (about 3 ounces turkey with 2½ tablespoons gravy): 160 calories, 2 g carbohydrate, 4 g total fat, 1 g saturated fat, 72 mg cholesterol, 0 g fiber, 28 g protein, 363 mg sodium
Carbohydrate choices: 0
Exchanges*: 4 lean protein
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2014 The DX: The Diabetes Experience