Here’s a recipe for roast turkey with a healthy, flavorful stuffing that accommodates health conditions like diabetes and high blood pressure. The focus is on using natural, low-sodium, and low-sugar ingredients while ensuring great taste and nutrition.
Ingredients
For the Turkey:
- 1 whole turkey (10-12 lbs)
- 2 tbsp olive oil or avocado oil
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp dried rosemary
- 1 tsp thyme
- 1 tsp black pepper
- ½ tsp paprika (optional, for color)
- 1 lemon (halved)
- 1 onion (quartered)
- 1 cup low-sodium chicken broth or water (for basting)
For the Healthy Stuffing:
- 2 cups cooked quinoa or wild rice
- 1 medium apple (diced, preferably a tart variety like Granny Smith)
- 1 cup celery (diced)
- 1 cup mushrooms (chopped)
- 1 medium onion (chopped)
- ½ cup dried cranberries (unsweetened or reduced sugar)
- ½ cup walnuts or pecans (optional, chopped)
- 1 tbsp olive oil
- 1 tsp fresh thyme (or ½ tsp dried thyme)
- 1 tsp sage (optional, for a holiday flavor)
- Salt substitute (optional, use sparingly)
- Black pepper to taste
Preparation
- Prepare the Turkey:
- Remove the turkey giblets and rinse the turkey inside and out under cold water. Pat dry with paper towels.
- Rub the turkey with olive oil, then season it generously with garlic powder, onion powder, rosemary, thyme, black pepper, and paprika.
- Stuff the turkey cavity with the lemon halves and onion quarters. Set aside.
- Prepare the Stuffing:
- Heat olive oil in a skillet over medium heat. Sauté onions, celery, and mushrooms until softened (about 5 minutes).
- Add diced apples, thyme, sage, and black pepper, cooking for another 3 minutes.
- Remove from heat and stir in quinoa or wild rice, dried cranberries, and nuts (if using). Mix well and let it cool.
Note: Stuff the turkey lightly with this stuffing to allow proper cooking, or bake it separately for more even results.
- Roast the Turkey:
- Preheat the oven to 325°F (165°C).
- Place the turkey on a roasting rack in a large roasting pan. Pour the chicken broth or water into the bottom of the pan to keep the turkey moist.
- Roast the turkey, basting every 30-45 minutes with its juices. Use a meat thermometer to check the internal temperature; the turkey is done when it reaches 165°F (74°C) in the thickest part of the breast and 175°F (80°C) in the thigh.
- Cook the Stuffing (if baked separately):
- Transfer the stuffing mixture to a greased baking dish. Cover with foil and bake for 20 minutes at 350°F (175°C), then uncover and bake for an additional 10-15 minutes for a golden finish.
- Rest and Serve:
- Let the turkey rest for 20-30 minutes before carving. Serve with the healthy stuffing.
Tips for Seniors with Health Conditions
- Low Sodium: Avoid pre-brined or pre-seasoned turkeys, as these often have added salt.
- Diabetes-Friendly: Opt for quinoa or wild rice in the stuffing to reduce the glycemic impact. Unsweetened cranberries and apples provide natural sweetness.
- Heart-Healthy: Use olive oil instead of butter to reduce saturated fat.
- Portion Control: Serve appropriate portions of turkey and stuffing to avoid overeating.
This recipe ensures flavor and health are prioritized, making it suitable for seniors with dietary restrictions. Enjoy!
-Thanh Thuỷ-