Herb-Roasted Turkey with Citrus Glaze
Prep Time: 20 minutes Cook Time: 3 hrs 45 min
1 15 lb whole turkey, fresh or frozen (thawed)
3 large lemons
2 large limes
1 1/2tsps salt, divided
1/4 cup dry white wine
1/4 cup brown sugar, packed
2 1/2Tbls vegetable oil
1 bunch of each – fresh sage, marjoram and
2 wooden skewers
1/2 tsp black pepper, coarsely ground
174 calories, 4 g carbohydrate, 0.7 g fiber, 5 g fat,
70 mg cholesterol, 164 mg sodium
• Remove the giblets and neck from turkey
and discard. Rinse turkey with running water,
drain well. Squeeze enough juice from the
lemons and limes to equal 2 tablespoons
each. Cut the remaining lemons and limes in
half and place in the turkey cavity. Sprinkle
salt in the cavity.
• In a small bowl, mix the wine, brown sugar
and citrus juices; reserve for glaze.
• Gently loosen skin from the turkey breast
without detaching and carefully place one
tablespoon each of fresh sage, marjoram
and thyme under the skin. Replace the skin.
Fold neck skin and fasten to the back with
one or two skewers. Fold the wings under
the back of turkey and return legs to tucked
• Place turkey, breast side up, on a rack in a
large shallow roasting pan. Rub with salt,
pepper and 2 1/2 tablespoons vegetable
oil. Insert oven-safe thermometer into the
thickest part of the breast, being careful that
the pointed end of the thermometer does
not touch the bone. Roast the turkey in
preheated 325° F oven for about 3 3/4 hours.
• During the last hour, baste with the pan
drippings. During the last 30 minutes,
baste with the citrus glaze. Loosely cover
with lightweight foil to prevent excessive
browning. Continue to roast until the
thermometer registers 170° F. Remove turkey
from the oven and allow it to rest for 15-20
minutes before carving. Place turkey covered
in foil on a warm large platter and garnish
with the remaining fresh herbs.
Yield: 29 servings, 4 oz each.
Garlic Rosemary Mashed Potatoes
Prep Time: 15 minutes
Cook Time: 30-35 minutes
medium (2 lbs) potatoes,
peeled and cut into 1-inch chunks
garlic cloves, peeled
cup (1 oz) freshly grated Parmesan cheese
Tbl butter or margarine
Tbl chopped fresh rosemary or
1 tsp dried rosemary, crushed
cup fat-free evaporated milk
Salt and pepper to taste
• Place potatoes and garlic in large saucepan. Cover with
water; bring to boil. Cook over medium-high heat for 15
to 20 minutes or until potatoes are tender; drain.
• Return potatoes and garlic to saucepan and beat with
hand-held mixer until combined. Add cheese, butter
and rosemary; beat until smooth.
• Gradually beat in evaporated milk until fluffy.
• Season with salt and pepper.
Yield: 8 servings.
143 calories, 26 g carbohydrate, 2 g fiber, 5 g protein, 3 g fat, 4 mg cholesterol, 389 mg sodium.
1 1/2 Starch, 1/2 Fat
inspira and meal
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Have a happy & healthy Thanksgiving!
Your day at a glance ...
START THE DAY WITH
FOCUS ON THE SOCIAL
ASPECTS OF THE PARTY
• Say your positive statement of self-belief to get
focused in the morning and to remind yourself
of your goals throughout the day.
• Try this one: “I can enjoy my Thanksgiving meal
without overdoing it.”
• Focus on friends and family to make
Thanksgiving more of a people event and less
of a food event.
• Mingle with everyone (away from the food table)
while taking pictures to capture the fun instead
of the calories.
DON’T SKIP BREAKFAST OR
• Eating breakfast helps boost your metabolism
and may help you manage your hunger
throughout the day.
• Staying ahead of hunger can help you keep
your portions in control throughout the day.
PRACTICE LOW-FAT COOKING
• Use fat-free chicken broth to moisten the turkey
and make the gravy.
• Use fruit purees (like apple sauce) to replace
half of the oil in baked goods.
• Try plain yogurt or fat-free sour cream in creamy
dips, mashed potatoes, and casseroles.
USE THE VOLUMETRICS
• Eat more with less calories. Add volume to your
meal with non-starchy veggies. A healthy meal
choice does not need to leave you hungry.
• Use Jenny Craig’s Soupitizer® Soups to add
taste and variety to your meals while helping
you control calories.
• Bulk up your lunch time salad to stay ahead of
hunger before the big meal. See the salad idea
in “your day at a glance”.
MOVE A LITTLE MORE
• Keep activity fun—go for a walk with your dog
or play with the kids.
• Get moving to burn calories, increase energy
and reduce stress.
• Start a new holiday tradition. Sign up with
friends or family for a holiday 5K run or walk.
MANAGE YOUR PORTIONS
• A splurge adds 250 calories, so this will allow
for a larger portion of your favorite Thanksgiving
dish or a little extra treat like a glass of wine.
• Use visual cues to control portion sizes: 3
ounces of turkey compares to the size of
a deck of cards and a 1/2 cup of stuffing
compares to the size of a computer mouse.
• Portion your plate: 1/4 with a serving of a starch
like stuffing, 1/4 with a protein such as turkey
and 1/2 with vegetables, which you can pile as
high as you like (without additional fat).
• Throughout the day take deep breaths and let
them out slowly to center yourself.
• When you feel stressed, stop and ask yourself,
“What do I need?” You may need to relax and
practice self-care for a quick 10 minutes —
read a book, meditate or take a walk.
STAY HYDRATED AND FILL UP
ON HEALTHY SNACKS
• Thirst can often be mistaken for hunger, so
staying hydrated throughout the day with plenty
of water and calorie-free beverages will help
you avoid excess snacking.
• Prepare an extra tray of non-starchy veggies
(Free Foods), and keep them available while
you’re cooking and everyone’s socializing.
Guests will be grateful that you’ve provided
healthy alternatives to munch on instead of
high-calorie, high-fat holiday snacks.
Blueberry Mini Loaf*
1 Fruit Serving
1 cup Nonfat Milk
1 cup Coffee/Tea
Beef Chow Mein*
Garden Salad (Use the Volumetrics® approach and add bell
peppers, onions, cucumbers and radishes to your greens.)
Jenny’s Dressing* (US only)
1 Fruit Serving
4 oz Herb-Roasted Turkey with Citrus Glaze
1/2 cup Garlic Mashed Potatoes**
1 Tbl Gravy
1/2 cup Steamed Green Beans
1 Wine Spritzer
(2 1/2 oz wine + 2 1/2 oz club soda)
or 1/2 cup Sparkling Apple Cider
1/8 of 9-inch Pumpkin Pie with
2 Tbls Fat-Free Whipped Topping (optional)
Carrot Cake Cupcake*
1 cup Coffee/Tea
This Thanksgiving Menu provides approximately 1200 calories
plus a splurge. If you are on a different calorie level, please
speak with your consultant.
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland, or used with permission.
VOLUMETRICS® is a federally registered trademark of Barbara Rolls, PhD, used under exclusive license by Jenny Craig Operations, Inc.