Wednesday Recipes

Enjoy!

BAKED CHICKEN PARMESAN

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg;C holesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

BARLEY WITH PEPPERS AND POTATOES

Yield: 6 servings

Serving Size: About 1/2 cup each

Source: 1,001 Delicious Recipes for People with Diabetes

Author: Sue Spitler

Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml

Ingredients

3 large poblano chilies, sliced

1 medium onion, chopped

1 tablespoon olive oil or vegetable oil

12 ounces russet potatoes, unpeeled, cooked, cubed

2 cups cooked barley

2 tablespoons finely chopped cilantro leaves

1/2 teaspoon dried cumin

Salt and cayenne pepper, to taste

Directions

Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.

Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.

Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat

SPICY ARTICHOKE DIP

Makes: 1 cup (8 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/598.shtml

Ingredients

One 14 ounce can artichoke hearts, drained

One 4-ounce can chopped green chiles, drained

2 tablespoons light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon olive oil

1/4 teaspoon hot pepper sauce

Directions

Combine all the ingredients in a food processor or blender. Blend until almost smooth.

Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350 degrees F. for 15 minutes. Serve warm.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 178 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

SLOPPY JOE STUFFED PEPPERS

This is from Diabetic Connect, and can be viewed online here. Makes 6 servings; 306 calories per serving.

Ingredients

1 pound ground beef

1 ounce onion, chopped, about 2 tablespoons

1 stalk celery, chopped

1 clove garlic, minced

1/2 cup tomato sauce

1 teaspoon granular Splenda

1 1/2 teaspoons white vinegar

1 1/2 teaspoons Worcestershire sauce

1/2 teaspoon mustard

1/2 teaspoon salt

1/8 teaspoon pepper

8 ounces cheddar cheese, shredded

3 green peppers, halved lengthwise

Directions

Brown the ground beef, onion, celery and garlic; drain the fat. Stir in all of the remaining ingredients except the cheese and green peppers. Simmer 10 minutes. Meanwhile, parboil the peppers in a little boiling water 3 minutes; drain. Place the peppers in a baking dish. Stir half of the cheese into the hamburger mixture; fill the peppers with the meat. Top with the remaining cheese. Bake at 350 degrees 15-20 minutes until hot and bubbly and the peppers are tender.

PENNE WITH GREENS AND CANNELLINI BEANS

Yield: 6 main dish servings

Source: Dreamfields Healthy Carb Pasta

Author: Jim Coleman

Find this recipe at: http://diabeticgourmet.com/recipes/html/713.shtml

Ingredients

1 box uncooked Dreamfields Penne Rigate

2 tablespoons olive oil

1/2 cup diced red bell pepper

1 tablespoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper flakes

1 cup reduced-sodium, fat free chicken broth

1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces

1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)

Kosher salt and freshly ground black pepper to taste

Grated Parmesan cheese (optional)

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g

TURKEY AND SUN-DRIED TOMATO PESTO GRILL

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/732.shtml

Yield: 4 Servings

Ingredients

8 slices sourdough bread

1/2 cup prepared sun-dried tomato pesto

8 slices (6 ounces) fat-free mozzarella cheese

4 ounces thinly sliced turkey breast

8 thin slices ripe tomato

Butter-flavored vegetable cooking spray

Directions

Spread each bread slice with 1 tablespoon pesto.

Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.

Spray a large skillet with cooking spray; heat over medium heat until hot.

Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.

Spray tops of sandwiches generously with cooking spray and turn.

Cook until browned on other side, 3 to 5 minutes.

Nutritional Information Per Serving: Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat