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This Thanksgiving, celebrate without supersizing


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Thyme-roasted sweet potatoes
Epicurious | November 2005 | Kathryn Matthews

Makes 6 to 8 servings

This slightly spicy, moist side dish is both deeply satisfying and nutritious. Sweet potatoes are rich in complex carbohydrates and fiber, giving them a low glycemic index (this means that they slow the body's absorption of sugar and help regulate blood-sugar levels). A bonus for weight watchers: All those complex carbs will make you feel fuller longer than white potatoes do.

INGREDIENTS

4 medium sweet potatoes, peeled and cut into 1 1/2-inch-thick rounds
3 tablespoons olive oil
4 large garlic cloves, minced
1/3 cup fresh thyme leaves, plus 6 thyme sprigs for garnish
1/2 teaspoon kosher salt
1/2 teaspoon red pepper flakes

Recipe continues below ↓
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DIRECTIONS

Preheat oven to 450°F. In large mixing bowl, combine all ingredients and toss. Arrange potato slices in single layer on heavyweight rimmed baking sheet or in 13x9-inch baking dish. Place on top rack of oven and roast until tender and slightly browned, about 40 minutes. Serve warm or at room temperature, garnished with thyme sprigs.

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Ginger-pumpkin soufflé
Epicurious | November 2005 | Kathryn Matthews

Makes 8 individual soufflés

Watch out, pumpkin pie! This dessert is delicious even without a caloric crust. It's a light and flavorful soufflé consisting mostly of egg whites, a great source of high-quality protein. To further up the health quotient, naturally rich but low-calorie unsweetened soy milk is used in place of whole milk.

INGREDIENTS

1 1/2 cups unsweetened soymilk, not low- or no-fat
1 tablespoon minced peeled fresh ginger
4 large egg yolks
3/4 cup sugar
5 tablespoons all-purpose flour
1 cup solid-pack canned pumpkin
8 large egg whites

DIRECTIONS

Preheat oven to 375°F. Butter 8 6-ounce ramekins. In medium, heavy-bottomed saucepan over medium heat, bring soy milk to boil. Add ginger, remove pan from heat, cover, and let steep 30 minutes. Strain soy milk, discarding ginger, and set aside.

In large nonreactive bowl, whisk together egg yolks and 6 tablespoons of sugar. Whisk in flour until well combined. Gradually add hot milk, whisking constantly to prevent curdling. Return yolk mixture to saucepan and set over medium heat. Cook, whisking constantly, until custard boils and thickens enough to coat back of a spoon, 2 to 3 minutes. Transfer to large bowl, whisk in pumpkin purée, and set aside.

Using electric mixer with whisk attachment, beat egg whites until foamy and slightly opaque. With mixer running, add remaining 6 tablespoons sugar, 1 tablespoon at a time, then beat until stiff but not dry. Fold 1/3 of egg whites into pumpkin mixture to lighten, then add mixture to remaining whites, folding in gently but thoroughly. Spoon batter into ramekins, filling almost to top, and lightly run finger around inside rim to create a "moat." Place ramekins in large baking pan. Place baking pan on middle oven rack and add hot water around ramekins to depth of 1 inch. Bake until soufflés have risen well above rim and tops are golden brown, about 25 minutes. Serve immediately.

Note: Silk brand soy milk, available in most supermarkets, is recommended for its rich, fresh flavor and creamy consistency.

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Herb-rubbed turkey with roasted-garlic gravy
Epicurious | November 2005 | Kathryn Matthews

Makes 6 to 8 servings

Contrary to popular opinion, Thanksgiving turkey, when not butter-basted, can be a healthful centerpiece to the meal. It's a superb source of lean protein, B vitamins, magnesium, and potassium. To add flavor without adding fat, this recipe uses a garlic-herb rub and a small amount of grapeseed oil, which raises good cholesterol. Another calorie-saving trick: In the gravy, roasted garlic replaces most of the fat from the drippings.

INGREDIENTS

Turkey

1 cup fresh flat-leaf parsley leaves
1/2 cup fresh sage leaves
1/2 cup fresh rosemary leaves
1/2 cup fresh thyme leaves
22 medium garlic cloves (about 3 heads)
1 (10- to 12-pound) turkey, preferably organic or free-range
1 large or 2 medium onions, sliced into thin rings
2 tablespoons plus 1 teaspoon grapeseed oil

Roasted-garlic gravy

1 head garlic, end cut off, brushed with olive oil and wrapped in aluminum foil
3 1/2 cups (28 ounces) low-sodium chicken broth, preferably organic
1/4 cup all-purpose flour

DIRECTIONS

One day ahead
Process herbs and garlic in food processor until finely minced. Set aside.

Rinse turkey inside and out with cold water; pat dry with paper towels. Trim excess fat. Place turkey in large nonreactive bowl. Starting at neck cavity, loosen skin from breast and drumsticks by gently inserting fingers between skin and meat. Sprinkle kosher salt and pepper under and over skin. Then spread garlic-herb rub under skin and gently press skin to adhere. Lift wing tips up and over back; tuck into turkey. Refrigerate at least 8 hours or overnight.

To roast
Let turkey stand at room temperature 1 hour before serving. Set oven rack at lowest position and preheat oven to 350°F. Spread sliced onions on bottom of heavy-bottomed roasting pan and place fitted rack over top. (Or place the turkey directly on bed of onions. They will prevent sticking and flavor drippings.) Brush turkey with grapeseed oil and carefully transfer to rack. Brush one side of double-folded sheet of aluminum foil with grapeseed oil and tent, greased side down, over turkey breast. Place turkey in oven so legs face back of oven and bird, breast side up, faces door. Place wrapped garlic on oven rack.

Roast 45 minutes. Remove garlic from oven. Remove foil from turkey and turn pan around. Roast until thermometer inserted in thickest part of thigh registers 170°F and juices run clear when thigh is pierced with fork (see note below), about 1 hour 15 minutes. Transfer turkey to platter and reserve pan drippings. Let turkey stand 20 minutes before carving.

Prepare gravy while turkey rests
Pour drippings into 4-cup glass measure, and skim off fat that rises to surface, reserving 1 tablespoon fat (see tip below). Add enough broth to drippings to measure 3 cups.

Separate roasted garlic cloves. Squeeze pulp into small bowl and mash well with fork. In medium saucepan over medium heat, heat reserved fat. Add garlic and flour, and cook, whisking constantly, until lightly browned, about 30 seconds. Gradually whisk in broth mixture. Bring to boil over high heat, whisking constantly, and remove from heat. Carve turkey and serve with gravy.

NOTE: To gauge turkey doneness, an instant thermometer should be inserted into the thickest part of the thigh. The U.S. Department of Agriculture recommends that this meatiest part be cooked to 180°F. Other cooking experts believe that the bird can safely be removed from the oven at 170°F, because the internal temperature will rise an additional 10 degrees as the turkey rests.
I (the author), however, follow another school of thought, which asserts that, since bacteria is killed instantly at 160°F, the turkey need only be cooked to 165°F. At this point the juices should run clear.
To read more about cooking turkeys and food safety, check out our Thanksgiving guide or usda.gov.

TIPS

To easily separate fat from pan drippings, place zip-top plastic bag inside 4-cup glass measure. Let drippings cool slightly, so they will not melt bag, pour in, and let stand 10 minutes (fat will rise to top). Seal bag and carefully snip off one bottom corner. Drain drippings into measuring cup, stopping before fat reaches opening.

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