Monday Recipes

Here are today's six yummy diabetic recipes. Yes, food can be both yummy and diabetic! Enjoy!

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Yield: 4 servings

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Ingredients

Fruit Salsa Ingredients:

2 cans (8 ounces each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 tablespoons rice vinegar

1 tablespoon finely minced cilantro

1 tablespoon red pepper

Remaining Main Ingredients:

2 whole chicken breasts, boned, skinned, halved (10 ounces meat each)

2 teaspoons olive oil

Garnish: Kiwi Slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush with chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving (about 4 ounces): Calories: 305, Fat: 6 g, Cholesterol: 85 mg, Sodium: 79 mg, Carbohydrate: 30 g, Dietary Fiber: 3 g, Sugars: 25 g, Protein: 32 g, Diabetic Exchanges: 4 Very Lean Meat, 2 Fruit

GRILLED SESAME CHICKEN BREAST

Servings: 4

Find this recipe at: 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

BUFFALO SOFT TACOS

This recipe begins, “Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.”

4 Servings. Serving size: 1 taco

Source: Cooking Up Fun For Kids With Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/573.shtml

Ingredients

1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)

1 teaspoon corn oil

2 cups (about 10 ounces) diced cooked chicken breast

4 (8 inch) tortillas, warmed if desired

1/2 cup (2 ounces) finely shredded Monterey Jack cheese

1 cup finely chopped lettuce

2 tablespoons + 2 teaspoons light ranch dressing

Directions

Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.

Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).

Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.

Fold each taco in half, or roll it up. Slice in half if you want to.

Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean

CRANBERRY ORANGE CHEESECAKE

Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Serves: 16

See the recipe here: http://diabeticgourmet.com/recipes/html/982.shtml

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.

Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat

STRAWBERRY FROST

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Find this recipe at: http://diabeticgourmet.com/recipes/html/574.shtml

Ingredients

1-1/4 cups plain low-fat yogurt

1/4 cup part-skim ricotta cheese

2 cups frozen strawberries (no sugar added)

1 teaspoon pure vanilla extract

1 tablespoon frozen orange juice concentrate

Extra strawberries for garnish

Few sprigs fresh mint (optional)

Directions

In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.

Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.

Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit

COUNTRY PEACH TART

This recipe begins, “Easier than a pie, but just as flavorful and appealing, you'll like this quick to fix dessert filled with cinnamon and almond spiked peaches.”

Serves: 8

See the recipe here: http://diabeticgourmet.com/recipes/html/984.shtml

Ingredients

Pastry for single-crust 9-inch pie (use a refrigerated pie crust for added ease in preparation.)

4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed

1/2 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1/2 teaspoon ground cinnamon

1/4 teaspoon almond extract

* May substitute 12 packets Equal sweetener

Directions

Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.

Combine peaches, Equal, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.

Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 161; Protein: 2 g; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Carbohydrates: 23 g; Exchanges: 1/2 fruit, 1 starch, 1 fat