Monday Recipes

Here are today's six recipes to help get the week started. Enjoy!

GRILLED SESAME CHICKEN BREAST

Servings: 4

View Online: http://diabeticgourmet.com/recipes/html/20.shtml

Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar

Directions

Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours. Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes. Turn and grill.

Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

CARIBBEAN CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring.

Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

CHOCOLATE COFFEE TIRAMISU

Makes: 16 Servings

Source: "The Best Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Ingredients

1-1/2 cups 5% ricotta cheese

1/2 cup light cream cheese

1/2 cup granulated sugar

3 tablespoons cocoa

1 egg yolk

1 teaspoon vanilla

3 egg whites

1/3 cup granulated sugar

3/4 strong, prepared coffee

3 tablespoon chocolate or coffee-flavored liqueur

16 lady finger cookies

Directions

Spray a 9-inch square baking dish with vegetable spray.

In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.

In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.

Combine coffee and liqueur in a small bowl.

Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.

Nutritional Information Per Serving (1/16 of prepared Tiramisu): Calories: 150, Carbohydrate: 21 g, Fiber: 0 g, Protein: 6 g, Fat: 5 g, Sodium: 102 mg, Cholesterol: 66 mg, Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat

FRIJJOLES COCIDOS

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

Ingredients

1-3/4 cup dried pinto beans (12 ounces)

1-1/4 cups chopped onion

3 cloves garlic, minced

2 teaspoons ground cumin

1 tablespoon olive oil

1/2 cup chopped green bell pepper

1/2 teaspoon ground coriander

1 teaspoon salt

1/4 teaspoon freshly ground pepper

Directions

Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.

Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.

In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.

Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.

Nutritional Information Per Serving (3/4 cup): Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg, Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g, Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat

CHOCOLATE CHIP FUDGIE CUPS

This recipe begins, “This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie.”

Yield: makes 2 dozen

View recipe: http://diabeticgourmet.com/recipes/html/881.shtml

Ingredients

Chocolate Chip Dough:

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful*

1/3 cup firmly packed brown sugar

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup mini semi-sweet chocolate chips

Fudge Nut Filling:

1 cup Equal Spoonful**

3/4 cup all-purpose flour

6 tablespoons unsweetened cocoa

1/3 cup chopped nuts

1 teaspoon baking powder

1/4 teaspoon salt

1/2 cup unsweetened applesauce

6 tablespoons stick butter, softened

2 eggs

1 teaspoon vanilla

* May substitute 8 packets Equal sweetener

** May substitute 24 packets Equal sweetener

Directions

For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.

Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.

For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.

Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.

Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 138; Protein: 2 g; Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Carbohydrates: 14 g; Exchanges: 1 starch, 1-1/2 fat

SAUTE OF CHICKEN WITH APPLES AND LEEKS

Yield: 4 servings 
Serving Size: 1/4 of recipe

Source: The Eating Well Diabetes Cookbook

Author: Joyce Hendley

Find this recipe at: http://diabeticgourmet.com/recipes/html/478.shtml

Ingredients

4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat

3 teaspoons extra-virgin olive oil, divided

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

2 large leeks, white parts only, washed and cut into julienne strips (2 cups)

2 large cloves garlic, minced

1 tablespoon sugar

2 teaspoons minced fresh rosemary or 1/2 teaspoon dried

1/4 cup cider vinegar

2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced

1 cup reduced-sodium chicken broth

Directions

Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.

Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.

Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.

Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately.

Nutritional Information Per Serving: Calories: 239; Protein: 28 g; Fat: 5 g; Sodium: 256 mg; Cholesterol: 67 mg; Carbohydrates: 20 g; Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat