Friday Recipes

Here are today's six recipes to help you through the weekend, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also Creamy Tuna Mac Casserole and more. Enjoy!

WALNUT FUDGE

Yield: 48 2-inch-square pieces, 1 piece per serving.

Source: The Diabetic Dessert Cookbook

View online: http://diabeticgourmet.com/recipes/html/607.shtml

Ingredients

3 cups carob

1/4 teaspoon artificial sweetener

1 (14-ounce) can sweet condensed milk (not evaporated milk)

1 cup chopped walnuts

1-1/2 teaspoon vanilla extract

48 walnut halves

Directions

In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.

Add chopped walnuts and vanilla extract. Stir until completely mixed.

Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.

Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.

Chill until firm. Finish cutting into squares.

Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Yield: Makes 4 servings.

View online: http://diabeticgourmet.com/recipes/html/510.shtml

Ingredients

3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed

1 tsp. peeled, finely-minced fresh ginger

1 tsp. finely-minced fresh garlic

1/2 Tbsp. sesame seed oil, or as needed

1/2 cup diced canned water chestnuts (rinsed and drained)

Salt and freshly-ground black pepper

Directions

Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable

LEMON-ROSEMARY CHICKEN BREASTS

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/653.shtml

Source: The All New Good Housekeeping Cookbook

Ingredients

2 lemons

1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary

1 garlic clove, finely chopped

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

4 small skinless, boneless chicken breast halves (1 pound)

Directions

Prepare grill.

From 1 lemon, grate 2 teaspoons peel.

From 1/2 lemon, cut thin slices; reserve for garnish.

Squeeze juice from remaining 3 lemon halves into medium bowl.

Stir in lemon peel, rosemary, garlic, oil, salt and pepper.

Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.

Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.

Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.

Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat

CREAMY TUNA MAC CASSEROLE

This recipe begins, “Using Skinny Noodles Macaroni instead of regular macaroni cuts more than 200 calories and 40 grams of carbohydrates per serving.”

Makes 6 servings

View online with photo: http://diabeticgourmet.com/recipes/html/1288.shtml

Ingredients

2 (8 oz) packages Skinny Noodles Macaroni

1 (10.75 oz) can condensed cream of mushroom soup

1/2 Cup fat-free sour cream

1 (6 oz) can tuna, drained

1-1/2 Cup shredded cheddar cheese

1/2 Cup chopped onions

1 egg, whisked

Salt and pepper to taste

1/2 Cup finely crushed potato chips

1 pinch paprika

Directions

Pre-heat oven to 400F.

Open packages of Skinny Noodles Macaroni into a colander.

Rinse with warm water and drain well. Pat dry noodles with paper towels.

Heat a nonstick frying pan over medium heat.

Add noodles and dry fry for 3-4 minutes; turn off heat and let sit.

In a large bowl mix all ingredients except potato chips and paprika. Add Skinny Noodles and mix again, add salt and pepper to taste.

Transfer content to a lightly greased 1.5 quart casserole dish, sprinkle top with crushed chips and paprika and cook for 30 - 35 minutes.

Remove from heat and let sit for 10-15 minutes before serving.

Nutritional Information Per Serving: Calories: 299; Protein: 18 g; Fat: 15 g; Cholesterol: 73 mg; Dietary Fiber: 4 g; Carbohydrates: 23 g

ORANGE AND ALMOND CAKE

Yield: 10 slices

Serving Size: 1 slice

Source: Great Healthy Food - Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/613.shtml

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat