Diabetes friendly Thanksgiving sides: Porcini Mushroom Gravy and Cornbread and Dried Fruit Dressing

Did you know that November is National Diabetes Month? Type 2 diabetes, which accounts for 90 percent of all cases of diabetes, affects at least 24 million American adults and children. People with diabetes are at significantly greater risk of heart disease, the leading cause of death in the U.S.

The good news is that both type 2 diabetes and heart disease are largely preventable with a healthy diet and lifestyle. In light of this, CanolaInfo – the information source about canola oil for consumers, health professionals, chefs, media, and educators – partnered with Cheryl Forberg, R.D., consulting dietitian to NBC-TV’s “The Biggest Loser” to create a diabetes-friendly, heart-smart holiday recipe collection.

Today I’m featuring two of Cheryl’s diabetes friendly, Thanksgiving side dishes. For more diabetes friendly recipes ideas, see my post on Cheryl’s Holiday Rapini Sauté and Warm Apple and Cranberry Sauce.

Porcini Mushroom Gravy

Recipe by Cheryl Forberg, R.D.

While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavor with none of the guilt. The canola oil allows the natural goodness of the ingredients to shine while binding them together.

Yield: 12 servings. Serving size: 2 tablespoons.

Ingredients:

• 3 cups fat-free, low-sodium chicken broth
• 1/4 ounce dried porcini mushrooms
• 1 tablespoon canola oil
• 1/4 cup white whole-wheat flour
• 3/4 teaspoon onion powder
• Freshly ground black pepper

Directions:

1. Heat 3 cups of chicken broth until just hot. Add mushrooms and let sit 5-10 minutes.
2. In 2-quart saucepan, heat canola oil over medium heat. Whisk in flour until dissolved and 
continue whisking until roux is lightly browned and develops nutty flavor.
3. Whisk in broth/mushroom mixture. Add onion powder. Bring to soft boil until just thickened.
4. Season to taste with pepper. Purée gravy. Return mixture to saucepan. Heat just to simmer.

Nutritional information per serving

• Calories 25
• Calories from fat 10
• Total Fat 1 g
• Saturated Fat 0 g
• Cholesterol 0 g
• Sodium 115 g
• Total Carbohydrate 2 g
• Fiber 0 g
• Sugars 0 g
• Protein 1 g

Cornbread and Dried Fruit Dressing

Recipe by Cheryl Forberg, R.D.

Not only does the dressing have unusual ingredients, it is unusually healthy with low saturated fat
and sodium.

Yield: 7-10 cups (14-20 servings). Serving size: 1/2 cup.

Ingredients:

• 8 cups dry cornbread cubes (or whole-grain bread cubes)
• 8 ounces lean Italian turkey sausage, removed from casing
• 1 tablespoon canola oil
• 2 cups chopped yellow or white onions
• 1⁄2 cup chopped celery
• 1⁄2 cup chopped carrots
• 1 teaspoon chopped garlic
• 1 cup dried apricots (or 1⁄2 cup dried apricots and 1⁄2 cup dried prunes)
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• 1⁄2 teaspoon dried marjoram
• 1 1/2-2 cups fat-free, low-sodium chicken broth
• 1/4 cup chopped fresh parsley
• 1⁄2 teaspoon ground pepper
• Canola oil cooking spray
• 2 large eggs, lightly beaten

Directions:

1. Preheat oven to 350 °F. Place cornbread cubes in large bowl and set aside.
2. In large nonstick skillet, cook sausage over medium-high heat, breaking into pieces, until brown and cooked through. Drain well and add to cornbread bowl. Wipe skillet with paper towel.
3. In same large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and
   carrots and cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but
   don’t allow garlic to brown. Stir in apricots, thyme, sage, marjoram and 1⁄2 cup of broth. Bring to boil. Reduce heat and simmer 3 minutes. Remove from heat.
4. Pour vegetable mixture over bread cubes. Add parsley and stir well. Season with pepper.
   (Dressing may be prepared to this stage a day ahead and refrigerated, covered, in mixing bowl.)
5. Spray 8-cup baking dish with canola oil cooking spray . In small bowl, combine eggs and remaining 1 1⁄2 cups broth and pour over cornbread mixture, tossing well. Transfer remaining dressing to baking dish and cover.
6. Place dressing in oven, bake at 350 °F for 15 minutes, then remove cover and continue
   baking for 15-20 minutes until top begins to brown.

Nutritional information per serving

• Calories 220
• Calories from fat 35
• Total Fat 4 g
• Saturated Fat 0 g
• Cholesterol 30 mg
• Sodium 300 mg
• Total Carbohydrate 45 g
• Fiber 14 g
• Sugars 7 g
• Protein 8 g

Anne-Marie Nichols is the Social Media Manager at Mom Central Consulting. You can also find her cooking up some healthy recipes at This Mama Cooks! On a Diet.

Anne-Marie Nichols