Herb Rubbed Turkey with Au Jus - 5g Carbs, <1g Fiber
From: Mayo Clinic
Dietitian's tip: Instead of adding butter to the turkey and serving
it with gravy, this healthy version is complemented with an herbal
rub and a flavorful au jus.
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Serves: 10
--> For the rub
2 tsp dried sage
1 Tbsp dried thyme
2 Tbsp chopped fresh parsley
1 whole turkey (about 15 pounds), thawed
1 Tbsp olive oil
1/2 cup water
--> For the au jus
2 tsp dried sage
1 Tbsp dried thyme
2 Tbsp chopped fresh parsley
2 Tbsp honey
1/2 cup apple juice
1 cup defatted pan drippings
Preheat the oven to 325 F.
In a small bowl, combine the sage, thyme and parsley to make the rub.
Mix well and set aside.
Remove the neck and giblets from the turkey and discard. Rinse the
turkey inside and out with cool water. Pat dry with paper towels.
Starting at the neck area, insert fingers or a spoon between the
layer of skin and meat to gently loosen the skin. Place the turkey
breast-side up on a rack in a roasting pan. Add about 1 tablespoon
of the herb mixture under the skin of each breast. Rub the outside
of the turkey with the olive oil. Rub the remaining herb mixture
over the outside of the bird.
Loosely tie the legs together. Place into the middle of the oven.
After about 1 1/2 hours, cover the turkey with a tent of foil to
prevent overcooking. Check the doneness after the bird has roasted
about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced
deeply and juices run clear (180 to 185 F) or when the breast muscle
reaches 170 to 175 F.
Remove the turkey from the oven. Let it stand about 20 minutes to allow
juices to settle in the meat. Deglaze the pan by adding 1/2 cup water.
Stir to scrape up the browned bits. Pour pan drippings into a gravy
separator. Reserve 1 cup of defatted pan drippings for the au jus.
To make the au jus, combine the sage, thyme, parsley, honey and apple
juice in a saucepan. Simmer over medium heat until reduced by half.
Add the defatted pan drippings and bring to a low boil, stirring often.
Carve the turkey and drizzle turkey slices with the herbed au jus.
Serve immediately.
Serves: 10
Serving size: 5 ounces light and dark meat
Nutrition per Serving:
215 Calories, 3g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat,
122mg Cholesterol, 37g Protein, 85mg Sodium, 5g Total Carbs,
<1g Dietary Fiber
Mayo Clinic Healthy Weight Pyramid Servings:
1/2 Fruits, 2 Protein and dairy
Diabetes Meal Plan Exchanges:
1/2 Fruits, 5 Meat and meat substitutes
Dash Eating Plan Servings:
5 Meats, poultry and fish, 1/2 Sweets
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