Friday Recipes

Here are today's six recipes. Enjoy!

ITALIAN BEEF STUFFED SHELLS MARINARA

Makes 4 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1304.shtml

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g

INDIAN SQUASH

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/35.shtml

Ingredients

2 cups acorn squash (cubed)

2 teaspoons margarine

1 teaspoon orange rind

1/4 cup orange juice

2 teaspoons sugar substitute (alternative sweetener like Equal)

Directions

Cook squash in small amount of boiling water until crisp-tender and drain.

Melt margarine in saucepan.

Add orange rind, juice and sugar replacement.

Cook over low heat until sugar is dissolved.

Add squash; cover.

Continue cooking until squash is tender.

Nutritional Information Per Serving: Calories: 60; Fat: 2 g; Carbohydrates: 5 g; Exchanges: 1/3 Bread

ROASTED AUTUMN VEGETABLES

Servings: 8

Source: Cooking Healthy and Fast

Find this recipe at: http://diabeticgourmet.com/recipes/html/174.shtml

Ingredients

1/2 lb small red potatoes

1 tbsp olive oil

Bay leaf

1/4 tsp dried thyme, crumbled

Garlic cloves, crushed

2 lbs butternut squash, peeled and cut into 3/4 inch pieces (4 cups)

Fresh thyme sprigs for garnish, if desired

Directions

In a bowl toss together the potatoes, quartered, 1 tbsp of the oil, bay leaf, dried thyme, garlic, and salt and pepper to taste.

Spread the vegetables in an oiled large toasting pan and roast them in the middle of a preheated 375° oven, shaking pan every 5-10 minutes for 25 minutes.

In a bowl, toss the squash with the remaining tbsp oil and salt and peper to taste and add it to the pan. Roast the vegetables, shaking the pan occasionally, for 10-20 minutes more, or until they are tender. Discard the bay leaf and garnish the vegetables with the thyme sprigs.

Nutritional Information Per Serving: Calories: 172; Fat: 9 g; Sodium: 176 mg; Exchanges: 1 Bread

BAJA TURKEY CHILI

Yield: 24 servings

View Online: http://diabeticgourmet.com/recipes/html/1273.shtml

Ingredients

2 tablespoons: olive oil

2 cups: chopped onion

2 cups: chopped celery

2 quarts: pulled or cooked turkey breast, chopped

50 ounces: white kidney beans, rinsed and well drained

44 ounces: white shoepeg corn, undrained

8 ounces: green chilies, chopped

2 quarts: turkey broth

2 teaspoons: ground cumin

3 cups: shredded monterey jack cheese

1 bunch: fresh cilantro sprigs

As needed: tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional data).

Nutritional Information Per Serving: Calories: 259; Protein: 21 g; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg ; Carbohydrates: 29 g

TURKEY STEW

Yield: 4 servings

Source: Montana State University

Find this recipe at: http://diabeticgourmet.com/recipes/html/1138.shtml

Ingredients

2 teaspoons vegetable oil

1/2 cup onion (chopped)

1 garlic clove (finely chopped, or 1/2 teaspoon garlic powder)

4 carrot (chopped)

2 celery stalk (chopped)

2 potatoes (chopped)

1 can tomatoes, diced (15 ounce)

2 cups water

2 cups turkey (cooked, chopped)

salt and pepper (optional, to taste)

Italian seasoning or oregano, basil or thyme to taste

Directions

Heat oil in medium saucepan. Add onion, garlic, carrots and celery and stir for 2 minutes.

Add potatoes, tomatoes, and water to pan. Bring to a boil, then lower heat and simmer 30 minutes or until vegetables are tender. Add turkey and cook another five minutes or until heated.

Season to taste before serving. Refrigerate leftovers.

Nutritional Information Per Serving: Calories: 270; Calories from Fat: 70; Protein: 23 g; Fat: 8 g; Sodium: 370 mg; Cholesterol: 60 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Sugars: 7 g; Carbohydrates: 28 g

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.

Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g, Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable