Friday Recipes

It's finally Friday - yay! Here are today's six recipes. Enjoy!

BABY CORN IN JALAPENO VINAIGRETTE

Yield: 8 servings. Serving size: about 4 pieces.

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View Online: http://diabeticgourmet.com/recipes/html/850.shtml

Ingredients

One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained

1/4 cup chopped cilantro

1/4 cup red or white wine vinegar

2 tablespoons olive oil

1 small jalapeno pepper, seeded and minced

Directions

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS

Yield: 8 servings

http://diabeticgourmet.com/articles/695.shtml

Ingredients

2 tsp. olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp. dried mint leaves

2-3 tsp. ground cumin

4 (16 oz.) cans fat-free, reduced-sodium chicken broth

2 (16 oz.) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp. fresh lemon juice

Salt and pepper to taste

1/4 cup chopped parsley

Directions

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.

Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.

Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium

CHICKEN OLE

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

View recipe: http://diabeticgourmet.com/recipes/html/745.shtml

Ingredients

1 pound boneless skinless chicken breast, cut into bite-size pieces

1 teaspoon ground cumin

1/4 teaspoon ground black pepper

1 tablespoon extra virgin olive oil

1 medium yellow onion, sliced and separated into rings

14-1/2 ounce can Mexican-style stewed tomatoes

1 cup frozen (thawed) whole kernel corn

1/4 cup chopped fresh cilantro or sliced scallions

Directions

Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.

Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.

Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

TERIYAKI TURKEY BURGERS

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View recipe: http://diabeticgourmet.com/recipes/html/750.shtml

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

- 6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)

Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

CARROT-RAISIN SALAD

Yield: 4 servings

Serving Size: 1/2 cup

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/734.shtml

Ingredients

2 tablespoons reduced-fat mayonnaise

1/4 cup low-fat buttermilk

1/2 tablespoon cider vinegar

1 teaspoon mild or strong honey (optional)

1 cup cooked brown rice

3 medium carrots, grated or shredded (1 cup)

1/3 cup dark raisins

Directions

Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).

Add the rice, carrots, and raisins, and stir to mix well.

Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit

COLORFUL COLESLAW

Yield: 4 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/740.shtml

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.

Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat