Healthy Roast Turkey

Healthy Roast Turkey is a great recipe for a delicious, well-seasoned and herbed Christmas turkey. It includes a dry rub and gravy recipe. This is a 12 to 14 lb. turkey recipe. NOTE: You will need to refrigerate the turkey for 12 to 24 hours before cooking to let the rub work; so plan ahead of time. It is also a healthy, low calories, low fat, low carbohydrates, low sugars, low sodium, low cholesterol, heart-healthy, diabetic-friendly and Weight Watchers (5 SmartPoints), (5 PointsPlus) recipe. Makes: (12) servings. Healthy Roast Turkey will be loved by all of your family, friends and guests.healthy-roast-turkey

Cooking Time: About 3 Hours.
Total recipe time: About 15-28 Hours,
(Includes marinating time of 12-24 Hours).



1 (12-14 lb) turkey
4 bay leaves
2 Tbsp kosher salt
1 tsp ground black pepper, (or more if desired)

For Turkey & Gravy:

3 Tbsp. unsalted butter, softened
1/4 cup minced fresh sage + 2 Tbsp, divided
2 cups hot water
3-4 cups low-sodium chicken broth, divided
1/3 cup all-purpose flour
1/2 cup chopped shallots
1 cup apple brandy


To Dry Rub Turkey:

1. Grind bay leaves in a clean coffee grinder or mortar and pestle. Transfer to a small bowl and combine with salt and pepper. Remove any giblets from the turkey. Loosen the skin over the breast, legs and thighs and rub the meat with the salt mixture. Place the turkey in a roasting pan. Refrigerate, uncovered, for 12 to 24 hours.

2. To Roast Turkey:
Position oven rack in lower third of oven; Preheat to 475° F.

3. Remove turkey from refrigerator. Combine the butter and the 1/4 cup of sage in a small bowl. Rub mixture under the skin and over the toof breast, legs and thighs. Tuck wing tips under turkey and tie legs together with kitchen string, if desired. Place turkey on a roasting rack set inside the roasting pan. Let stand at room temperature for 30 minutes before proceeding.

4. Place in oven and cook for 20 minutes. Reduce oven temperature to 350° F. Pour hot water into the pan. Continue roasting, (tenting the breast or legs with foil if skin is getting too dark), until a meat thermometer inserted horizontally into the deepest part of the thigh without touching bone registers 165° F., (1-1/2 to 2 hours). (If your turkey is larger than 14 lbs., plan to add an extra 15 minutes of roasting time for each additional pound).

5. Carefully transfer the turkey to a clean cutting board, loosely tent with foil and let rest for 20 to 30 minutes before carving.

6. To Prepare Gravy:
Pour pan juices from the roasting pan into a large glass measuring cup (leave any browned bits in the pan). Place measuring cup in freezer until fat rises to the top, about 10 minutes. (Or pour into a fat separator and pour the defatted juices into a large measuring cup).

7. Transfer 3 tablespoons of fat from the separated pan juices back to the roasting pan (discard any remaining fat). Add enough broth to the defatted juices to total 4 cups liquid. Whisk 1/2 cup of the broth with flour in a separate small bowl until smooth.

8. Set the roasting pan over two burners over medium-high heat. Add shallots and the remaining 2 tablespoons sage; cook, whisking, until the shallots soften and the pan drippings are browning, about 2 minutes. Pour in brandy; cook, whisking to scrape up the browned bits, until almost evaporated, 1 to 3 minutes. Add the broth-juices mixture and bring to a boil; boil for 4 minutes. Whisk the flour mixture again and add to the pan. Cook, whisking constantly, until the gravy thickens, 1 to 3 minutes more. Carefully pour the gravy through a fine-mesh sieve into a large measuring cup. Taste and season with ground black pepper. Transfer to a serving bowl. Serve the turkey with the gravy.

Yield: 12 Servings.
Serving Size: (3 oz turkey + 1/4 cup gravy) per serving.

Weight Watchers (5 PointsPlus), (5 SmartPoints)
Carb Choices: 0

Diet Exchange:
3-1/2 Meat(L) + 1/2 Fat

Calories: 213, Total Fat: 7g, Saturated Fat: 3g, Cholesterol: 95mg, Sodium: 436mg, Sugars: 1g, Carbohydrates: 3g, Fiber: 0g, Protein: 26g

Original recipe and image from: Eating Well, Inc.

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.



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