Monday Recipes

Here are today's six diabetic recipes. Enjoy!

SIMPLE CHICKEN MOLE

Yield: 4 servings

Print: http://diabeticgourmet.com/recipes/html/686.shtml

This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”

Ingredients

1 Tbsp. plus 1 tsp. olive oil

4 boneless skinless chicken breast halves, about 3 oz. each

1/4 cup chopped onion

1 clove minced garlic

1/4 tsp. ground cumin

1/4 tsp. ground coriander

1-1/2 tsp. unsweetened cocoa powder

1/2 tsp. chipotle or regular chili powder

1/4 cup no-sodium diced tomatoes with juice

2 Tbsp. sliced almonds, toasted for 3-4 minutes

2 Tbsp. raisins

1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed

Salt, to taste

2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.

Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency.

Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.

Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Sodium: 280 mg; Fat: 8 g; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g

ROASTED RED PEPPER DIP

Yield: 96 (1 tsp servings)

Source: Culinary Cybercity and Wheat Thins

Find this recipe at: http://diabeticgourmet.com/recipes/html/181.shtml

Ingredients

8 oz nonfat sour cream alternative

1 (7oz) jar roasted red peppers, drained

4 oz nonfat cream cheese

1 clove garlic

1 tbsp fresh basil leaves

1/2 tsp dried oregano leaves

Wheat Thins reduced fat crackers

Directions

In food processor or electric blender, add all ingredients except crackers.

Process just until red peppers are finely chopped. Pour into bowl.

Chill at least 1 hour. Serve as a dip with crackers.

Nutritional Information Per Serving: Calories: 5.9; Protein: .2 g; Fat: .4 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: .3 g; Exchanges: .1 fat

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

TACO SALAD WITH CUMIN DRESSING

Yield: 8 servings

Print: http://diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes. While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

TORTILLA SALAD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes

Author: Linda Gassenheimer

Find this recipe at: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

4 cups washed ready-to-eat shredded iceberg lettuce

1 cup canned black beans, rinsed and drained

2 tablespoons shredded reduced-fat Monterey Jack cheese

2 tablespoons Paul Newman's Oil and Vinegar Salad dressing

1 cup broken tortilla chips

Directions

Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.

Nutritional Information Per Serving: Calories: 323; Protein: 12 g; Fat: 15 g; Sodium: 356 mg; Cholesterol: 5 mg; Carbohydrates: 36 g; Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat

GINGER SPICE BISCOTTI

Makes 40 biscotti

Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml

Ingredients

Canola oil spray

1-1/4 cups unbleached, all purpose flour

1 cup whole-wheat pastry flour

4 tsp. ground ginger

1 tsp. cinnamon

1-1/2 tsp. baking powder

1/4 tsp. allspice

1/4 tsp. salt

2 large eggs

1/3 cup canola oil

1/4 cup unsweetened apple butter or applesauce

1/2 cup packed dark brown sugar

1/2 cup dried cranberries or other chopped dried fruit

Directions

Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.

Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.

Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)

With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.

Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat