Thursday Recipes

If you're diabetic, or caring for someone who is, you might consider subscribing to The Diabetic News. They have plenty of helpful articles on health issues concerning diabetic. The subscription is free.

And now for today's six recipes. Enjoy!

MEXICAN MEATBALL KABOBS

Yield Makes 30 servings, 2 skewers each

Find this recipe at: http://diabeticgourmet.com/recipes/html/1283.shtml

Ingredients

Nonstick cooking spray

3 pounds lean ground beef

2 cups quick oats

1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk

2 large eggs

1/2 cup ketchup

2 packets (1.25 ounces each) taco seasoning mix

1 teaspoon ground black pepper

3 large bell peppers (any color), cut into 60, 1-inch pieces

60 4-inch wooden skewers

Salsa and sour cream (optional)

Directions

Preheat oven to 350F. Foil-line 3 baking sheets and spray with nonstick cooking spray.

Combine ground beef, oats, evaporated milk, eggs, ketchup, taco seasoning and black pepper in large bowl until just mixed. Form mixture into 120, 1-inch meatballs. Place on prepared baking sheets.

Bake for 15 to 20 minutes or until no longer pink in center. Drain on paper towels, if needed.

Thread two meatballs and one piece of pepper on each skewer. Place on large serving platter. Serve with salsa and sour cream.

Nutritional Information Per Serving: Calories: 110; Protein: 11 g; Fat: 1.5 g; Sodium: 260 mg; Cholesterol: 40 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g

HERBED PORK CHOPS

This recipe begins, “Kick your pork chops up a notch with this tasty mustard sauce! Serving size: 1 pork chop and 2 Tbsp mustard sauce.”

Yield: 6 servings.

Source: CanolaInfo

Find this recipe at: http://diabeticgourmet.com/recipes/html/1176.shtml

Ingredients

3/4 tsp dried thyme leaves

1/2 tsp garlic powder

1/4 tsp dried pepper flakes

1/4 tsp salt

6 boneless pork chops (4 oz), trimmed of fat

1 Tbsp canola oil Mustard Sauce

1/3 cup fat-free sour cream

1/4 cup Dijon mustard

3 Tbsp skim milk

1 Tbsp canola oil

3/4 tsp dried tarragon leaves

1 tsp coarsely ground black pepper

Directions

In small bowl, combine thyme, garlic powder, pepper flakes and salt. Brush both sides of pork chops with canola oil. Sprinkle thyme mixture evenly over both sides and press down with fingertips to adhere.

Heat large, nonstick skillet over medium-high heat. Cook pork chops 4 minutes on each side or until barely pink in center.

Meanwhile, in small saucepan, whisk together sour cream, mustard, milk, canola oil, and tarragon. Place over low heat until warmed, about 2 to 3 minutes. Do NOT bring to a boil. Spoon equal amounts of mustard sauce on each of 6 dinner plates. Place pork chops on top of sauce and sprinkle with black pepper.

Nutritional Information Per Serving: Calories: 150; Protein: 10 g; Fat: 10 g; Sodium: 370 mg; Cholesterol: 30 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Carbohydrates: 5 g

GOOD LUCK CHICKEN FRICASSEE

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/919.shtml

Ingredients

1 cup dried black-eyed peas

1 medium onion, chopped

2 garlic cloves, minced

2 Tbsp. canola oil, divided

10 oz. crimini mushrooms, cut into 1/2- inch slices

1 Tbsp. fresh thyme, minced

1 1/2 lb. skinless boneless chicken breast

Salt and freshly ground black pepper

2 Tbsp. flour

2 1/2 cups fat-free, reduced-sodium chicken broth

1 lb. spinach leaves, rinsed and drained

1/2 Tbsp. Dijon mustard, or to taste

Directions

Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.

In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.

Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.

While mixture is cooking, cut spinach leaves into thin strips.

When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 232; Protein: 28 g; Fat: 5 g; Sodium: 286 mg; Dietary Fiber: 6 g; Carbohydrates: 19 g

GREEN BEANS WITH TOASTED NUTS

Yield: 4 servings

Source: The Eating Well Diabetes Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/508.shtml

Ingredients

1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped peeled hazelnuts or walnuts

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat

ALMOST SHORTBREAD COOKIES

Yield: 2 dozen cookies (24 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/512.shtml

Ingredients

2 cups all-purpose flour

1-1/2 teaspoons baking powder

1/2 cup corn or canola oil

1 large egg

2 tablespoons sugar

1 teaspoon pure vanilla extract

Directions

Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.

Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.

Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.

Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Carbohydrates: 9 g; Exchanges: 1/2 Starch, 1 Fat

TORTILLA SOUP

Yield: Makes 4 servings.

View recipe: http://diabeticgourmet.com/recipes/html/920.shtml

Ingredients

2 tsp. olive oil

2 cloves garlic, minced

3 scallions, sliced thin

2 cans (14.5 oz.) reduced-sodium, fat-free chicken broth

1 cup canned diced tomatoes with green chiles

1 cup frozen corn kernels

1 bay leaf

1/2 tsp. ground cumin

1/2 tsp. chili powder

12 oz. cooked chicken, cut in small pieces

1/4 cup fresh cilantro leaves, chopped

3 Tbsp. fresh lime juice

Salt and freshly ground black pepper, to taste

1 cup baked tortilla chips, crumbled, for garnish

Low-fat sour cream, for garnish

Directions

Heat oil in a large saucepan over medium heat. Saute garlic and scallions until garlic begins to color.

Add broth, tomatoes, corn and spices and bring to a boil. Reduce heat and simmer 5 minutes. Add the chicken and heat until warmed through, about 5 minutes. Add cilantro and lime juice. Stir and warm through. Season to taste with salt and pepper.

Ladle into soup bowls, sprinkle with crumbled tortilla chips and add a dollop of sour cream in the center for garnish.

Nutritional Information Per Serving: Calories: 231; Protein: 31 g; Fat: 6 g; Sodium: 636 mg; Dietary Fiber: 2 g; Carbohydrates: 15 g