Thursday Recipes

Here are today's 6 diabetic recipes to try. Enjoy!

LEMON-HERB BEEF ROAST

Makes 8 servings

See the recipe with photo here: http://diabeticgourmet.com/recipes/html/978.shtml

Ingredients

1 beef round tip roast (3 to 4 pounds)

Seasoning:

1/2 cup chopped fresh parsley

1 tablespoon olive oil

4 to 5 cloves garlic, minced

2 teaspoons grated lemon peel

1/4 teaspoon pepper

Vegetables:

1 tablespoon olive oil

1 pound small red-skinned potatoes, halved

1/2 pound baby carrots

4 small onions, halved

2 medium zucchini, sliced (3/4-inch)

Directions

Heat oven to 325F.

Combine seasoning ingredients; press 1/2 onto beef roast. Combine remaining seasoning with vegetable ingredients in large bowl; toss.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness. After 1/2 to 1 hour, place vegetables, except zucchini, on rack around roast.

Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)

Increase oven temperature to 425F. Add zucchini to vegetables on rack; roast 15 to 20 minutes or until tender. Carve roast; serve with vegetables. Season with salt.

Nutritional Information Per Serving: Calories: 370; Protein: 44 g; Fat: 13 g; Sodium: 80 mg; Cholesterol: 131 mg; Saturated Fat: 4 g; Dietary Fiber: 2.9 g; Carbohydrates: 18 g

FRUIT SCONES

Yield: Makes 18

Serving Size: 1 scone

Source: Great Healthy Food - Diabetes

Author: Azmina Govindji

Find this recipe at: http://diabeticgourmet.com/recipes/html/616.shtml

Ingredients

1 cup all-purpose white flour

1 cup whole wheat flour

2-1/4 teaspoons baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 tablespoons granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)

Directions

Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.

Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat

CHILI-CRUSTED TRI-TIP ROAST

Makes 6 to 8 servings

See the recipe with photo here: http://diabeticgourmet.com/recipes/html/977.shtml

Ingredients

1 beef tri-tip roast (1-1/2 to 2 pounds)

Salt and pepper, to taste

Rub:

1 tablespoon chili powder

2 teaspoons ground cumin

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon pepper

Directions

Heat oven to 425F.

Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.

Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.

Remove roast when instant-read thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes.

Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.

Carve roast across the grain into thin slices. Season with salt and pepper, as desired.

Nutritional Information Per Serving: Calories: 164; Protein: 23 g; Fat: 7 g; Sodium: 61 mg; Cholesterol: 6 mg; Saturated Fat: 3 g; Dietary Fiber: 0.8 g ; Carbohydrates: 1 g

CHERRY ALMOND BARS

Yield: 16 bars

Serving Size: 1 Bar

Source: Great Healthy Food - Diabetes

Author: Azmina Govindji

Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml

Ingredients2 cups all-purpose flour

2 teaspoons baking powder

2/3 cup reduced-fat margarine

2 tablespoons granulated sugar

2/3 cup ground almonds

1/3 cup, plus 2 tablespoons candied cherries, finely chopped

1 large egg, beaten

3/4 cup skim milk

1 teaspoon almond extract

Directions

Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.

Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.

Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.

Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.

Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.

Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat

CHICKEN SPINACH CASSEROLE

Makes 6 servings.

See the recipe with photo here: http://diabeticgourmet.com/recipes/html/980.shtml

Ingredients

1 broiler-fryer chicken, cooked, skinned, chopped

10 ounces frozen spinach

1/4 cup finely chopped onion

1/2 teaspoons garlic powder, divided

8 ounces fresh mushrooms, sliced

2 tablespoons margarine, melted

1 cup low fat mozzarella cheese

Directions

Cook spinach according to package directions, eliminating salt; drain.

Mix onions with spinach.

Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.

Arrange mushrooms on spinach and drizzle with melted margarine.

Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.

Top with mozzarella cheese.

Place in 350F oven and bake for 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g

CRUNCHY CHICKEN STIR-FRY SALAD

Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Find this recipe at: http://diabeticgourmet.com/recipes/html/619.shtml

Ingredients

1 tablespoon sesame oil

12 ounces boneless, skinless chicken breasts, sliced into strips

1/2 cup baby carrots

1/4 teaspoon garlic powder

1/8 teaspoon onion powder

1/8 teaspoon white pepper

1/4 teaspoon sesame seeds

1/2 cup broccoli florets

1/4 cup celery, small sliced diagonally

1/2 cup snap peas

1 tablespoon low-sodium teriyaki sauce

1 teaspoon low-sodium soy sauce

1/2 cup low-sodium chicken broth

1 cup blanched and roughly chopped Chinese bok choy

2 tablespoons slivered almonds

Directions

Heat a large skillet over medium-high heat.

Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.

Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.

Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.

Nutritional Information Per Serving: Calories: 352; Protein: 40 g; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat