RECIPE DOCTOR
A healthier approach to roast turkey and gravy

By Elaine Magee
Knight Ridder News Service

Q. My family loves Thanksgiving dinner and we would like to have a recipe that will help us make just part of the turkey so we can enjoy it as a family any time of year.

A. I'm with you! How comforting is a family-style dinner of herb-roasted turkey breast with some homemade gravy and mashed potatoes on the side? I chose to roast a turkey breast because it's lower in fat than dark turkey meat, but also because it's the perfect size for a family of four or more.

Omitting any butter and skinning the turkey breast are easy ways to cut fat. To keep it moist and flavorful though, rub the turkey meat with a little canola oil, then add a herb rub. The flavorful dark brown yummies at the bottom of the roasting pan and any turkey broth left after roasting are used to make gravy with added apple cider and fat-free half-and-half.

Herb-roasted Turkey Breast with Apple Cider Gravy

• 1 turkey breast (about 2 1/2 to 3 pounds), skin removed
• 1 1/2 teaspoon canola oil

For the rub:

• 2 teaspoons finely chopped fresh flat-leaf parsley
• 2 teaspoons finely chopped fresh thyme sprigs
• 2 teaspoons finely chopped fresh marjoram sprigs
• 2 teaspoons finely chopped fresh sage leaves
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For the gravy:

• 1/4 cup turkey broth (from the pan drippings)
• 1/4 cup apple cider
• 1/4 cup finely chopped onion
• 1/4 teaspoon finely chopped sage (ground sage may be substituted)
• 2 teaspoon flour
• 2 tablespoons fat-free half-and-half
• Salt and pepper to taste

Preheat oven to 425 degrees. Rub the outside of the turkey breast with canola oil. Add the rub ingredients to a small bowl and toss to blend well. Rub the turkey outside with the rub mixture.

Place the turkey breast in a small roasting pan (with or without a rack on the bottom) or similar and roast, uncovered, for 30 minutes.

Reduce the oven temperature to 350 degrees, baste turkey with any pan drippings and continue to roast for 30 minutes or until the thickest part of the breast is cooked.

Transfer turkey to a serving platter and allow to rest for 15 minutes under a loose foil tent. Pour the turkey dripping and any crusties in the bottom of the pan into a measuring cup (if there isn't ¥ cup, add chicken broth to make ¥ cup).

Heat a small, nonstick sauce pan over medium-high heat. When hot, coat saucepan with canola cooking spray and add the chopped onion. Lightly brown onion, stirring occasionally (about 3 minutes). Add ¥ teaspoon sage and cook, stirring, for 30-60 seconds. Reduce heat to simmer, stir in the reserved turkey drippings and ¥ cup apple cider. In a custard cup, blend the flour with the fat-free half-and-half then quickly whisk into the saucepan with gravy. Continue to simmer 2-4 minutes, whisking occasionally, until thickened. Season with salt and pepper if desired.

Carve turkey breast into slices and serve with your homemade gravy.

Serves 4 to 6.

Per serving (turkey with gravy): 197 calories, 38 g protein, 4 g carbohydrate, 3 g fat (.4 g saturated fat, 1 g monounsaturated fat, .9 g polyunsaturated fat), 102 mg cholesterol, .2 g fiber, 217 mg sodium. Calories from fat: 14 percent. Omega-3 fatty acids .3 g. Omega-6 fatty acids .6 g. Weight Watchers 4 points.

Elaine Magee is author of "The Recipe Doctor Cookbook" and "The Flax Cookbook." Readers may write to her through www.recipedoctor.com. Personal responses cannot be provided.