Thursday Recipes

Today's article from a recent Diabetic Connect e-newsletter discusses How to Fight the Flu. To read the article in its entirety, click here.

And now for today's six recipes. Enjoy!

HALF-HOUR CHILI

This comes from the Diabetic Connect e-newsletter. It starts, “This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.” Makes 6 servings; Serving Size: 1 1/ 3cups; Time: 30 minutes (15 minutes prep)

To view this online, click here.

Ingredients

1 tablespoon canola oil

3 medium onions, chopped

1 carrot , chopped

1 tablespoon finely chopped jalapeño pepper

2 cloves garlic , finely chopped

1-2 tablespoons chili powder

1 teaspoon ground cumin

1 28-ounce can plus one 14-ounce can whole tomatoes , chopped, with juices

1 teaspoon brown sugar

1/4 teaspoon salt

2 15-ounce cans red kidney beans, rinsed

1/3 cup bulgur (see Note)

1/2 cup nonfat plain yogurt for garnish

1/3 cup chopped scallions for garnish

1/4 cup chopped fresh cilantro for garnish

Directions

Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

Garnish with yogurt, scallions and cilantro, if desired.

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

CRANBERRY APPLE CRISP

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions



For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

SWEET POTATO-RAISIN COOKIES

Yield: 24 cookies

Serving Size: 2 cookies

Source: Magic Menus for People with Diabetes

Author: American Diabetes Association

Find this recipe at: http://diabeticgourmet.com/recipes/html/474.shtml

Ingredients

1 cup raisins

1/4 cup butter or margarine

1 cup sweet potatoes, cooked and mashed

1 egg

1 teaspoon vanilla

2 cups whole-wheat flour

1/4 teaspoon allspice

1/2 teaspoon salt

1/2 teaspoon nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 cup walnuts, chopped

1/2 cup unprocessed bran flakes

Directions

Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.

Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.

Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.

Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.

Nutritional Information Per Serving: Calories: 186; Protein: 5 g; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Carbohydrates: 31 g; Exchanges: 2 Carbohydrate, 1 Fat

LOW-CALORIE LASAGNA ROLL-UPS

Prep Time: 20 minutes; Cooking Time: 40 minutes; Yield: 6 servings; Serving Size: 1 roll

To view this online, click here.

Ingredients

6 rippled lasagna noodles

1 pound lean ground turkey, 7% fat

1/2 cup chopped onion

1 can (15 ounces) low-sodium crushed tomatoes

1/2 cup low-sodium canned tomato sauce

1/2 teaspoon dried basil

1 1/2 teaspoons dried oregano

1/2 teaspoon minced garlic

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper flakes (optional)

Nonstick cooking spray

1/2 cup shredded, part-skim mozzarella cheese

1/2 cup chopped fresh parsley

Directions

Heat oven to 375°F. In a large pot, boil 4 quarts water over high heat, then add lasagna noodles, one at a time. Stir gently after adding last noodle, and boil 8–10 minutes. Noodles should be flexible but not overly soft. Drain noodles and immediately place on a baking sheet or cutting board in a single layer. In a large skillet over medium heat, cook ground turkey until cooked through, and break into crumbles. Add chopped onion and sauté until onions soften slightly. Add crushed tomatoes, tomato sauce, basil, oregano, garlic, black pepper, and red pepper flakes if desired. Stir and lower heat to simmer for 1–2 minutes. Spray a small baking dish (at least 9 inches square) with nonstick cooking spray. Handling each noodle separately, spoon about 1/4 cup of meat mixture along the length of the noodle, then roll up from one end. Place open-side down in the baking dish. Spoon remaining meat mixture evenly over the tops of the lasagna rolls. Sprinkle cheese evenly over the rolls, and bake 25 minutes or until cheese is lightly browned. Garnish with chopped parsley before serving.

TOMATO-ROSEMARY CHICKEN

Tomato-Rosemary Chicken

Servings: 12

Source: Family Circle: All-time Favorite Recipes

View Online: http://diabeticgourmet.com/recipes/html/12.shtml

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper.

Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Protein: 34 g; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Carbohydrates: 5 g; Exchanges: 4 Low-Fat Meat; 1 Vegetable

BAKED CAJUN CHICKEN

Servings: 4

Source: Better Homes & Gardens

Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat