Weekend Recipes

I recently ran across an article in my email from The Diabetic News that I thought I'd pass on. It's titled “Risk of Diabetes Begins at Birth Among South Asians.” It mentions research from the South Asian Birth Cohort study (START) and was published in the International Journal of Obesity. To view The Diabetic News article, you can click here or on the article title above.

And now, for today's recipes! Enjoy!

COUNTRY CHICKEN STEW

Yield: 4 servings

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

Info: http://diabeticgourmet.com/book_archive/details/46.shtml

Ingredients

4 ounces sliced mushrooms

8 ounces frozen mixed pepper stir-fry

1 stalk celery, thinly sliced

1 medium yellow squash, diced

1/4 teaspoon dried thyme leaves

1 (10-3/4-ounce) can 98% fat-free reduced-sodium cream of chicken soup

9 ounces frozen cooked diced chicken breast meat

1/2 cup frozen green peas

1/4 teaspoon salt

Directions

Place a medium sauce pot over medium high heat until hot. Coat skillet with cooking spray and add mushrooms, pepper stir-fry, celery, squash and thyme.

Cook 3 minutes and add soup. Bring just to a boil, reduce heat, cover tightly, and simmer 30 minutes, stirring occasionally.

Stir in remaining ingredients and cook 5 minutes longer to heat thoroughly.

Nutritional Information Per Serving (1-1/4 cups): Calories: 208, Fat: 4 g, Cholesterol: 60 mg, Sodium: 529 mg, Carbohydrate: 17 g, Dietary Fiber: 3 g, Sugars: 6 g, Protein: 24 g; Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

JUST PLAIN MEAT LOAF

Yield: 6 servings (2 generous slices each)

Source: "1,001 Delicious Recipes for People with Diabetes"

Book Info: http://www.diabeticgourmet.com/book_archive/details/22.shtml

Print Version: http://diabeticgourmet.com/recipes/html/489.shtml

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving (2 slices): Calories: 241, Fat: 5.5 g, Saturated Fat: 1.8 g, Cholesterol: 64.3 mg, Sodium: 489 mg, Protein: 31.2 g, Carbohydrate: 15.3 g; Diabetic Exchanges: 1 Bread, 3 Meat

TERIYAKI TOFU KABOBS

Yield: 4 servings (2 skewers per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print Version: http://diabeticgourmet.com/recipes/html/330.shtml

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic, minced

2 teaspoon minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

ITALIAM STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice. Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

WARM CHICKEN SALAD

Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

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

Print Version: http://diabeticgourmet.com/recipes/html/379.shtml

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2 ounces) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving (3/4 cup): Calories: 212, Fat: 11 g, Cholesterol: 43 mg, Sodium: 439 mg, Carbohydrate: 13 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 15 g; Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

FRESH CRANBERRY AND WILD RICE STUFFING

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/184.shtml

Ingredients

1/2 cup wild rice, uncooked

1 cup water

1/4 cup raisins, dark or golden

5 scallions, chopped

1 tablespoon canola oil

1/2 cup celery, or fennel bulb, chopped

1 cup fresh cranberries

1 tablespoon orange rind-grated

1/2 teaspoon dried thyme

Directions

Put the wild rice in a saucepan.

Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.

Saute the onions and celery (or fennel bulb) in the oil until tender.

Add the cranberries, orange rind, thyme and rice.

Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin.

Nutritional Information Per Serving: Calories: 135; Fat: 2 g; Sodium: 111 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 Starch/Bread