Wednesday Recipes

Here are today's six diabetic recipes to help you through the day. Enjoy!

WARM SPINACH-ARTICHOKE DIP

This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.

Yield: 12 servings, 2 tablespoons per serving

View online: http://diabeticgourmet.com/recipes/html/1248.shtml

Ingredients

Canola cooking spray

1 teaspoon olive oil

2 tablespoon minced onion

1 small clove garlic, minced

1/2 cup light sour cream

1-1/2 cups low-fat cottage cheese

2 egg whites

1 tablespoon grated Parmesan cheese

2 teaspoons fresh lemon juice

1/2 teaspoon hot pepper sauce

Pinch white pepper

1/8 teaspoon crushed red pepper flakes

2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry

1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved

2 tablespoons chopped roasted red pepper

2 tablespoons shredded reduced-fat Monterey Jack cheese

1/3 cup thinly sliced scallions, green part only

Directions

Preheat oven to 350 degrees F.

Lightly coat a 1-1/2-quart casserole with cooking spray.

Heat a small nonstick skillet over medium heat.

Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.

In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.

In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.

Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.

Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g

TROPICAL SALSA

Yield: Makes 1-1/2 cups.

Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml

Ingredients

1/2 cup finely-chopped red onion

2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small

2 Tbsp. fresh lime juice, or to taste

1/2 cup finely-minced fresh cilantro leaves

1-2 Tbsp. rice vinegar, or to taste

Directions

Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.

In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.

Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.

Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.

Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable

BLACKBERRY & CHERRY YOGURT POPS

These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.

Makes 12 paper cup popsicles.

View online: http://diabeticgourmet.com/recipes/html/1249.shtml

Ingredients

1-1/2 cup pitted fresh or frozen cherries

1/2 cup fresh or frozen blackberries

1 Tbsp. honey

24 oz. vanilla Greek yogurt

12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*

Directions

In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.

In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.

When ready to serve, tear paper cup off popsicle and enjoy.

Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g

GINGERED CHICKEN WITH VEGETABLES

An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.

Yield: 4 servings.

See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml

Ingredients

2 tablespoons vegetable oil, divided

1 pound boneless, skinless chicken breasts, cut into thin strips

1 cup red bell pepper strips**

1 cup sliced fresh mushrooms

16 fresh pea pods, cut in half crosswise

1/2 cup sliced water chestnuts

1/4 cup sliced green onions

1 tablespoon grated fresh ginger root

1 large clove garlic, crushed

2/3 cup reduced-fat, reduced-sodium chicken broth

2 tablespoons Equal Spoonful or Granulated*

2 tablespoons light soy sauce

4 teaspoons cornstarch

2 teaspoons dark sesame oil

Salt and pepper to taste (optional)

* May substitute 3 packets Equal sweetener

** See VARIATION for quick and easy preparation method

Directions

Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.

Heat remaining 1 tablespoon vegetable oil in skillet.

Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.

Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.

Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.

Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable

MEXICAN TURKEY SALAD

Makes about 10 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml

Ingredients

3 cups cooked, cubed turkey breast

1 can (15 oz.) corn, drained (1 3/4 cups)

1 can (15.5 oz.) black beans, rinsed and drained

1 green bell pepper, seeded and diced

1 red bell pepper, seeded and diced

1/2 cup peeled jicama, diced small

1/2 cup extra virgin olive oil

2-3 Tbsp. fresh lime juice, or to taste

3/4 cup thick salsa

3 drops, or to taste, red pepper sauce (optional)

2-4 Tbsp. water

1/4 cup low-fat shredded Cheddar cheese for garnish (optional)

1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)

Directions

In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.

In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.

Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.

Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.

Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g

FIESTA SLAW

Makes 10 servings

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml

Ingredients

5 Tbsp. fresh lime juice

3 Tbsp. reduced-fat mayonnaise

5 cloves garlic, finely minced

2 tsp. canned chipotle chilies, rinsed, drained and chopped

1 Tbsp. honey

1 large red bell pepper, cut into thin strips

1 large green bell pepper, cut into thin

1 large yellow bell pepper, cut into thin strips

12 oz. jicama, peeled, cut into thin strips

1/3 cup (packed) fresh cilantro leaves, minced

Salt and freshly ground black pepper

Directions

Puree first 5 ingredients in a blender or food processor until dressing is smooth.

Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)

Serve at room temperature.

Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable