Wednesday Recipes

I usually try posting this in the morning, but some days just get a little hectic. It's now afternoon, but at least this has been posted. Here are today's six recipes. Enjoy!

15-MINUTE CHILI

Serving Size: 1 cup

Serves 4

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml

Ingredients

1 pound ground turkey

1 (15 oz.) can kidney or pinto beans, drained and rinsed

1 can low-fat, low sodium chicken broth

1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)

1 (6 oz.) can tomato paste

1 tablespoon chili powder

1/8 teaspoon cinnamon

1/4 teaspoon cumin

1/2 teaspoon fresh ground black pepper

Directions

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat

ALPHABET TURKEY SOUP

Yield: 8 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving: Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g

SWEET POTATO SHEPHERD'S PIE

This begins, “Sweet potatoes and turkey add a healthy and tasty twist to traditional shepherd's pie.” Makes 8 servings.

To view this online, click here.

Ingredients

1 lb. ground turkey

1/2 med. onion, diced

1 tbsp. olive oil

1 tsp. garlic salt

1 tsp. salt

1 tsp. oregano

1 (15.25 oz.) can of corn, drained

1 (14.5 oz.) can of green beans, drained

1 (15 oz.) can tomato sauce

2 c. sweet potatoes, cubed (approx 3 med. potatoes)

1/2 c. shredded cheddar cheese

Directions

Preheat oven to 350. In a medium pot, boil sweet potato cubes until soft; approx. 10-15 minutes (depending on the size of your cubes). While sweet potatoes are boiling, heat olive oil on medium-high in a large pan and saute onions until translucent; 3-5 minutes. Add ground turkey; brown and season with garlic salt, salt & oregano. Add corn, green beans and tomato sauce. Heat throughout. Once potatoes have softened, drain all water and mash with a potato masher, hand held immersion blender, or hand mixer. Spoon meat mixture into the bottom of a casserole dish and cover with prepared mashed potatoes. Sprinkle the pie with shredded cheese and bake for 10-15 minutes until cheese is melted.

CONFETTI RICE AND BEANS

Yield: 6 servings (About 3/4 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/853.shtml

Ingredients

2 teaspoons olive oil

1 medium onion, diced

2 cloves garlic, minced

1 bay leaf

1 cup long-grain white rice or basmati rice

2 cups fat-free, reduced-sodium chicken broth

1 cup canned black beans, drained

1/2 cup diced red pepper

1/2 cup diced yellow pepper

1/2 cup diced green pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

Salt and pepper to taste

Directions

In a saucepan over medium-high heat, heat the oil.

Add the onion and garlic and saute for 4 minutes.

Add the bay leaf and rice and saute for 2 minutes.

Add the broth and bring to a boil. Lower the heat, cover, and simmer for 15 minutes.

Add the beans and cook for 5 minutes. Add the pepper, cumin, and coriander and cook for 5 minutes. Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 188; Protein: 6 g; Fat: 2 g; Sodium: 200 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 36 g; Exchanges: 2 Starch, 1 Vegetable

PEANUT BUTTER COOKIE BITES

Yield: 24 cookies

View recipe: http://diabeticgourmet.com/recipes/html/1046.shtml

Ingredients

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla

1 cup Splenda No Calorie Sweetener, Granulated

1 1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions

Preheat oven to 350 degrees F.

Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.

Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.

Add Splenda Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.

Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1-1/2 minutes. Mixture may be crumbly.

Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 70; Protein: 4 g; Fat: 8 g; Sodium: 150 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 10 g

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat