Wednesday, November 21, 2012

Heathy Herb Roasted Turkey and Balsamic Roasted Brussel Sprouts

It's HERE!  The biggest calorie consumption day of the year....but it DOESN'T have to be!

Remember tomorrow, this day is about being THANKFUL for those around us - family, friends, loved ones and our blessings in life.  It isn't about FOOD and food does NOT bring us joy!  Life does!

Here are some great tips to get through the day tomorrow WITHOUT the guilt:

  • Cook CLEAN - while still making it tasty!  Think thats impossible?  I'm cooking ALL clean and making:
    • Jalapeno and sharp cheddar biscuits with brown rice flour
    • Fresh herbed roasted balsamic brussel sprouts with pistachio nuts
    • Spice Wine Sweet Potatoes, Apples and Parsnips
    • Mixed Grain Stuffing with wild rice, quinoa, shitake mushrooms and apricots
NOTHING canned - all fresh, clean food with no added salts, sugars or chemicals - YUM!

  • Use Thanksgiving as your cheat meal - so no cheat meal this weekend!  Enjoy tomorrow!
  • Want it all?  Take small portions of everything - eat and drink plenty of water with your meal.  When you are full - STOP!
  • Get your family/friends together for something fun and active!
    • Turkey Trot at Wash Park
    • Family Flag Football in the front yard
    • 100 yard dash race with a prize involved
    • Etc.
  • Going to a friends or family members house?  Bring a healthy dish or two so you know you have healthy options
Here are two GREAT recipes for turkey day!!

Herb Roasted Turkey Breast

1 whole bone-in turkey breast (6-7lbs)
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1 tsp fresh thyme leaves, chopped
1 tsp fresh sage, chopped
1 tsp fresh basil, chopped
1 tsp smoked paprika
1/2 tsp cayenne pepper
2 TBS brown mustard
3 Bay Leaves
1 cup white wine (dry variety - chardonnay makes it more rich!)
Juice of 1 whole lemon, squeezed
1 TBS olive oil

Pre-heat oven to 325 degrees.  Place turkey breast, skin side up on a rack in a roasting pan.

In a mixing bowl, combine garlic, herbs, spices, olive oil and lemon juice to make a paste.  Pull skin away from meat gently with your fingers and rub half the paste directly onto the meat.  Spread them remaining paste evenly on the skin.  Pour the wine in the bottom of the roasting pan and place Bay Leaves in wine.

Roast turkey for 1 3/4-2 hours until the skin is golden brown and a thermometer inserted registers 165 degrees F (insert in thickest area around the breast).  If the skin is browning too much, cover the breast loosely with foil.  When turkey is done - cover with foil and allow it to rest at room temperature for 15 minutes.  Slice and serve with the pan juices spooned over (better and healthier than gravy! - Be sure to remove bay leaves)

Nutrition Facts:
(Per 4 oz serving  - about fist size)

Calories: 167
Fat: 1.5g
Carbs: 0.6g
Protein: 34.2g

Balsamic Roasted Brussel Sprouts

2lbs brussel sprouts, sliced lengthwise
2 TBS fresh basil, chopped
2 tsp fresh thyme leaves
3 garlic cloves, minced
1/4 cup chopped pistachios, unsalted
3 TBS high grade, aged balsamic (want it to be thick like a syrup - look for Lucero brand at Whole Foods.  Has been aged so long it has a thickness like syrup but is same nutritional ratios as a regular balsamic)
Olive Oil Cooking Spray

Pre-heat oven to 400 degrees F.

Place sliced brussel sprouts on a sprayed baking tray or roasting pan (sprayed with cooking spray).  Coat the top of the sprouts with a spray of olive oil cooking spray and evenly sprinkle minced garlic overtop.  Roast for 25-30 minutes, watching for browning.

In a sauté pan sprayed with olive oil cooking spray, lightly toast pistachios over high heat heat.  Reduce heat to medium and add rosemary and balsamic.  Allow to simmer 2 minutes stirring occasionally.

Remove brussel sprouts from oven and place in mixing bowl.  Pour balsamic/pistachio mix overtop and mix to combine.  Garnish with fresh basil

Nutrition Facts:
Serving Size - 1 cup of roasted brussel sprouts

Calories: 121.6
Fat: 3g
Carbs: 20.7g
Protein: 7.2g

ENJOY and Be GOOD to your body this Thanksgiving - it will THANK you!

Happy and Healthy Eating,


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