Wednesday Recipes

Here are today's six recipes to help you over the middle-of-the-week blahs. Enjoy!

CHICKEN CACCIATORE

Servings: 6

Source: Cooking Healthy and Fast

View Online: http://diabeticgourmet.com/recipes/html/64.shtml

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened. Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Protein: 28 g; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Carbohydrates: 15 g; Exchanges: 1 Starch; 4 Lean Meat

GARLIC CHICKEN

Servings: 4

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/79.shtml

Ingredients

2 teaspoons oil

4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips

5-6 cloves garlic, sliced

2-1/4 cups chicken broth, low-sodium

1/4 cup lemon juice

1/3 cup dry white wine

1/4 teaspoon salt

Ground black pepper to taste

Directions

In a large skillet, heat oil to medium high.

Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.

Saute garlic slices until soft and golden.

Stir in chicken broth, lemon juice, and wine.

When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.

If desired, thicken sauce with pinch of instant potatoes.

Serve over rice.

Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat

DOUBLE CHOCOLATE BROWNIES

This recipe begins, “You get double the chocolate flavor with both cocoa and chocolate chips - so who can resist these delicious brownies?”

Yield: 16 brownies

View recipe: http://diabeticgourmet.com/recipes/html/880.shtml

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.

Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat

STRAWBERRY-PEACH COOLER

Yield: 2 servings (1 cup per serving)

Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"

Info: http://diabeticgourmet.com/book_archive/details/1.shtml

Print version: http://diabeticgourmet.com/recipes/html/737.shtml

Ingredients

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

Directions

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving (1 cup): Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g, Diabetic Exchanges: 2 Fruit

MEXICAN TUNA SALAD

Yield: 2 servings


Serving Size: About 1 cup

Source: The Eating Well Diabetes Cookbook

Author: Joyce Hendley

Find this recipe at: http://diabeticgourmet.com/recipes/html/481.shtml

Ingredients

1 (6 ounce) can chunk light tuna in water, drained and flaked

1 green bell pepper, minced

2 scallions, minced

1/4 cup prepared green salsa

6 pimiento-stuffed green olives, chopped

2 tablespoons reduced-fat mayonnaise

1 tablespoon lime juice

1/2 teaspoon ground cumin

Freshly ground pepper to taste

Directions

Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.

Nutritional Information Per Serving: Calories: 192; Protein: 23 g; Fat: 8 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)

CALYSO BEEF SOUP

This recipe begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”

Makes 6 servings

Source: NCBA

Find this recipe at: http://diabeticgourmet.com/recipes/html/819.shtml

Ingredients

1-1/2 pounds 95% ground beef

1 cup diced peeled sweet potato

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon curry powder

2 tablespoons all-purpose flour

2 cups water or ready-to-serve beef broth

1 can (15-1/2 ounces) black-eyed peas, rinsed, drained

1 can (13-1/2 ounces) light unsweetened coconut milk

v2 cups packed fresh baby spinach leaves

3 tablespoons chopped fresh thyme

Salt and ground black pepper

Directions

Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.

Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g