A Healthier, Great Tasting Turkey
By Dr. Rion Berg
November 22, 2016
Category: diabetes
Tags: Untagged

As a Seattle podiatrist I'm always trying to find the best ways to keep my patients healthy. I've talked to my patients many times about the best ways to take care of their feet, particularly those with diabetes. A huge part of treating diabetes is following the guidelines given by a diabetic educator or nutritionist.

With Thanksgiving right around the corner, one thing you can do is cook a healthier turkey. We found one from the Eating Well website that cuts the calories and fat by more than half and keeps the salt content low in comparison to a standard American turkey.

Apple-Shallot Roasted Turkey with Cider Gravy

  • 1 medium onion, peeled and quartered
  • 1 medium carrot, chopped
  • 1 stalk celery, chopped
  • 1 teaspoon whole black peppercorns
  • 1 bay leaf
  • 1 sprig of fresh thyme

Gravy

  • 3 tablespoons all-purpose flour
  • 1 1/4 cups apple cider
  • 2 tablespoons cider vinegar
  • 1/4 teaspoon salt

Preparation

To prepare turkey: Position rack in lower third of oven; preheat to 475°F.

Remove giblets and neck from turkey cavities and reserve to make stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.

Combine oil, chopped herbs, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.

Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey.

Reduce oven temperature to 350 degrees . Return the turkey to the oven and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, add 1 cup water and tilt the turkey to let juices run out of the cavity into the pan.

Meanwhile, prepare stock: Combine neck and giblets (except liver), 6 cups water, onion, carrot and celery in a large saucepan; bring to a boil. Add peppercorns, bay leaf and thyme. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.

Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.

When the turkey is done, transfer to a serving platter (reserve pan juices and shallots), tent with foil and let rest for 20 minutes.

Meanwhile, prepare gravy: Whisk 1/2 cup of the cooled stock with flour in a small bowl until smooth.

Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add 3 1/2 cups of the stock. Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.

Whisk the flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Remove the string from the turkey and carve. Serve with the gravy.

Those who want the benefits of the reduced fat will need to remove the skin, go easy on the turkey portion and gravy.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

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Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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