Herb-Roasted Turkey Breast with Apple Cider Gravy

Not only is the white-meat breast healthier on Thanksgiving day, it makes a healthy meal any time of year. This enlightened bird gets its flavor from an herb      rub rather than skin and butter.

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

DRY RUB:
2 teaspoons finely chopped fresh flat-leaf parsley
2 teaspoons finely chopped fresh thyme
2 teaspoons finely chopped fresh marjoram
2 teaspoons finely chopped fresh sage
1/4 teaspoon salt
1/4 teaspoon black pepper

GRAVY:
1/4 cup turkey broth (from the pan drippings), plus extra chicken broth if not enough turkey drippings to equal 1/4 cup
canola oil cooking spray
1/4 cup finely chopped onion
1/4 teaspoon finely chopped fresh sage (ground sage can be substituted)
1/4 cup apple cider
2 teaspoons all-purpose flour
2 tablespoons fat-free half-and-half
salt and black pepper to taste

1. Preheat the oven to 425°F. Rub the outside of the turkey breast with the oil. Combine the rub ingredients in a small bowl and toss to blend well. Rub the outside of the turkey with the mixture.

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

3. Reduce the oven temperature to 350°F, and baste the turkey with any pan drippings. Continue to roast, uncovered, for 30 minutes or until the thickest part of the breast is cooked throughout.

4. Transfer the turkey to a serving platter and let it cool for 15 minutes. While you are waiting, pour the turkey drippings and any browned bits from the bottom of the roasting pan into a measuring cup (hopefully, you will have about 1/4 cup-if not, you can add some chicken broth to equal that amount).

5. For the gravy, start heating a small nonstick saucepan over medium-high heat.When the pan is hot, coat it with the cooking spray and add the chopped onion. Lightly brown the onion, stirring occasionally (about 3 minutes). Add the sage and cook, stirring, for 30 to 60 seconds. Reduce the heat to simmer, and stir in the reserved turkey drippings and the apple cider. In a small cup, blend the flour with the half-and-half and quickly whisk the mixture into the saucepan with the gravy. Continue to simmer for about 2 to 4 minutes, whisking occasionally, until nicely thickened. Season with salt and pepper if to taste. Carve the turkey into slices and serve topped with your homemade gravy.

4 servings. Per serving: 291.5 calories, 3.6 g fat, .7 g sat fat, 5 g carbs, .8 g sugar, .4 g fiber, 56.4 g protein