Friday Recipes

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SMOKED TURKEY WALDORF SALAD

Yield: 2 servings

Source: Mix 'N Match Meals in Minutes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients

2 tablespoons reduced-fat mayonnaise

2 tablespoons lemon juice

Salt and freshly ground black pepper to taste

2 celery stalks, sliced (1 cup)

2 small red apples, cored and cut into 1/2-inch cubes (2 cups)

1 tablespoon broken walnuts (1/4 ounce)

1/2 pound smoked turkey breast cut into 1/2-inch cubes

Several romaine lettuce leaves, washed and dried

2 slices whole-wheat bread

Directions

Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.

Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.

Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.

Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings

Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

VANILLA CREAM PUFFS

The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”

Yield: 12 Servings

Serving Size: 1 cream puff

View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml

Cream Puffs Ingredients

1 cup water

1/4 teaspoon salt

1/2 tablespoon Splenda No Calorie Sweetener, Granulated

1/4 cup butter

1 cup all-purpose flour

4 large eggs

Custard Filling Ingredients

2 tablespoons Splenda No Calorie Sweetener, Granulated

1 tablespoon cornstarch

2 cups 1% low-fat milk

2 egg yolks, lightly beaten

1 1/2 teaspoons vanilla extract

3/4 cup commercial chocolate sauce

Directions

Cream Puff Directions:

Preheat oven to 400 degrees F.

Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.

Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.

Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.

Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.

Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.

Custard Filling Directions:

Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.

Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.

Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.

Storage:

Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.

Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g

POACHED PEARS IN CINNAMON GINGER SAUCE

Servings: 6

Find this recipe at:
 http://diabeticgourmet.com/recipes/html/16.shtml

Ingredients

6 Bosc or Anjou pears *

2 lemons, cut in half

6 cups water

1-1/2 cups granulated sugar

2 whole cinnamon sticks

8 quarter-sized slices fresh, ginger **

1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver

Directions

Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.

Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.

Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.

Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread

VEGETABLE AND BEAN SOUP

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Yield: 6 servings

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on low for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

SWEET POTATOES WITH A HINT OF ORANGE

Servings: 8

To view this online, click here.

Ingredients

2 pounds sweet potatoes, cooked

2 tablespoons margarine, melted

1/2 teaspoons ground cinnamon

16 apricot halves, dried

Orange slices, fresh

Directions

Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.

Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g