Monday Recipes

Enjoy!

FRUIT SALAD WITH MOJITO DRESSING

This recipe beings, “The Mojito dressing adds a real sparkle to this colorful fruit salad. Salad can be prepared in advance; add bananas just before serving.”

Yield: 10 servings.

Serving serving: 1 cup

Source: CanolaInfo

Photo and recipe: http://diabeticgourmet.com/recipes/html/1218.shtml

Ingredients

Fruit Salad

1 mango, peeled and cut into bite-size pieces (about 1 cup)

1/2 fresh pineapple, cut into bite-size pieces (about 2 cups)

1-1/2 cups sliced strawberries

1/2 small cantaloupe, cut into balls or bite-size pieces (about 1-1/2 cups)

1 small papaya, cut into bite-size pieces (about 1-1/2 cups)

2 medium bananas, peeled and sliced

Mojito Dressing

1/4 cup canola oil

2 Tbsp lime juice

1 tsp lime zest

1/2 cup club soda

2 Tbsp white rum

2 Tbsp fresh mint leaves

1 tsp granulated sugar

Directions

In bowl, combine all fruits and toss lightly.

In container, combine canola oil, lime juice, zest, club soda, rum, mint leaves and sugar. Drizzle dressing over fruit salad. Serve immediately.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 6 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 18 g

CHOCOLATE BANANA PARFAIT

Yield: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit

SOPA DE POLLO A LA MEXICANA – MEXICAN CHICKEN SOUP

This recipe begins, “All of your favorite Mexican flavors mix together in this soup.”

Yield: 10 servings.

Serving Size: 1-1/2 cups

Photo and recipe: http://diabeticgourmet.com/recipes/html/1217.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

SPICY CHICKEN PIE

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/1217.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

ORANGE CHERRY CLAFOUTI

This recipe begins, “This recipe features an easy cake batter, fragrant with grated orange peel, and baked over fresh sweet cherries.”

Yield: 8 servings

Serving Size: 1 slice

View online with photo: http://diabeticgourmet.com/recipes/html/1231.shtml

Ingredients

2-1/2 cups pitted sweet cherries (thawed and patted dry, if frozen)

2 large eggs

3 large egg whites

1/3 cup Splenda Sugar Blend

3/4 cup low-fat milk

1 1/2 teaspoons vanilla extract

2 teaspoons finely grated orange peel

2/3 cup all-purpose flour

1 pinch Pinch of salt

Directions

Preheat oven to 375 degrees F.

Coat 9-inch pie pan with non-stick cooking spray and arrange cherries in bottom of pan.

In bowl of electric mixer, beat eggs, egg whites, and Splenda Sugar Blend on medium speed 2 minutes, or until light and frothy. Beat in milk and vanilla. Using a spoon, stir in orange peel, flour, and salt until combined. Pour batter over cherries.

Bake 25 to 30 minutes, or until puffy and golden. Remove to wire rack for 15 minutes, then cut into 8 wedges.

Nutritional Information Per Serving: Calories: 150; Protein: 5 g; Fat: 2 g; Sodium: 100 mg; Cholesterol: 55 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Sugars: 26 g; Carbohydrates: 25 g

TANDOORI CHICKEN SKEWERS WITH BLUEBERRY-FIG SAUCE

Serves 4 as entree or 12 as an appetizer

View online: http://diabeticgourmet.com/recipes/html/1235.shtml

Ingredients

1-1/2 pounds boneless, skinless chicken breast

1 package Tandoori Tikka or Tandoori Chicken marinade

1/2 cup low-fat, plain yogurt

2/3 cup fresh or frozen Wild Blueberries

1/2 cup Wild Blueberry jam

1/2 cup chopped fresh figs (or substitute pears)

1/2 teaspoon orange zest

2/3 cup cooked red lentils

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon powdered coriander

1 tablespoon oil or cooking spray

Skewers

Directions

Chop chicken into bite-sized chunks.

Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.

Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.

Pre-heat oven to 425F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.

Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entree.

Nutritional Information Per Serving: Calories: 123; Protein: 14 g; Fat: 1 g; Sodium: 130 mg; Cholesterol: 30 mg; Carbohydrates: 14 g