Wednesday Recipes

Today's article from The Diabetic News talks about how metformin can help the body rebuild after a heart attack. Click here to read the article.

And now for today's six recipes. Enjoy!

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Source: The National Turkey Federation

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

TURKEY TOSTADAS

Yield: 4 servings

Source: UMass Extension Nutrition Education Program

Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml

Ingredients

2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)

2 tablespoons taco seasoning (chili)

1-1/2 cup water

4 corn tortillas

1/4 cup refried beans (low-fat or fat-free)

1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)

1/2 cup tomatoes (chopped)

1/2 cup lettuce (shredded)

2 tablespoons onion (chopped)

1/2 cup taco sauce

plain yogurt (low-fat or fat-free optional)

guacamole (or mashed avacado optional)

Directions

Wash and prepare vegetables.

In a large skillet over medium heat, combine turkey, taco seasoning, and water.

Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.

Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.

Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.

Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.

Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g

ONION AND BLUE CHEESE FOCACCIA

Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/685.shtml

Ingredients

Olive oil cooking spray

2 cups thinly sliced onions

4 cloves garlic, minced

1/2 teaspoon dried rosemary leaves

Salt and pepper, to taste

1 focaccia (Italian flat bread, 10 ounces)

1/4 cup chopped sun-dried tomatoes (not in oil)

2-3 ounces crumbled blue cheese

2 tablespoons grated fat-free Parmesan cheese

Directions

Spray large skillet with cooking spray; heat over medium heat until hot.

Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.

Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.

Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat

BASIL FOCACCIA WEDGES

Yield: 12 servings. Serving size: 2 pieces.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1216.shtml

Ingredients

1-1/2 Tbsp canola oil, divided

1 cup thinly sliced green bell pepper

1/2 cup thinly sliced red onion

1/2 pkg (8 oz) sliced mushrooms

2 medium cloves garlic, minced

1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough

1/4 tsp dried red pepper flakes

1/2 cup chopped fresh basil leaves

2 small plum tomatoes, cut into 12 rounds total

1/2 cup (2 oz) shredded part-skim mozzarella

2 Tbsp grated Parmesan cheese

16 pitted kalamata olives, chopped

Directions

Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.

On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.

Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.

When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.

Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 18 g

CRANBERRY APPLE CRISP

Yield: 8 servings

View Online with Photo: 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

CRUSTLESS BASQUE QUICHE

With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.

Yield: 4 to 6 servings

View Online: http://diabeticgourmet.com/recipes/html/843.shtml

Source: The Diabetes Food and Nutrition

Book Info: http://diabeticgourmet.com/details/12.shtml

Ingredients

3 tablespoons bread crumbs

1 teaspoon canola oil

1/2 cup green onions, chopped

2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)

6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)

1/2 cup roasted red pepper, chopped, from a jar, patted dry

1 tablespoon cornstarch

1/4 teaspoon salt

1/8 teaspoon cayenne

1 cup nonfat half & half

1 cup egg substitute

1 cup mozzarella cheese, reduced fat, shredded

Directions

Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.

Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g