Wednesday Recipes

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

STRAWBERRY-PEACH COOLER

Yield: 2 servings

Serving size: 1 cup

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Find this recipe at: http://diabeticgourmet.com/recipes/html/737.shtml

Ingredients

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

Directions

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.

Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.

Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container.

Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit

TURKEY BACON BURGER

This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”

Makes 10 servings

Source: Jennie-O

View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml

Ingredients

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1 (16-ounce) package Jennie-O Lean Ground Turkey

1/2 cup minced onion

1 tablespoon chopped garlic

1/2 teaspoon freshly ground black pepper

10 lettuce leaves

10 tomato slices

20 sweet onion slices

avocado slices, if desired

pickled jalapeno slices, if desired

mustard, if desired

Directions

In large mixing bowl, combine ground turkey, onion, garlic and pepper.

Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.

Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.

Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.

Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g

COLORFUL STUFFED PEPPERS

Yield: 4 servings

View online with photo and print: http://diabeticgourmet.com/recipes/html/1321.shtml

Ingredients

2 bell peppers, preferably a mix of yellow, green or red

1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1/4 cup chopped onion

2 cloves garlic, minced

1 tablespoon fresh basil or 1 teaspoon dried basil leaves

1/4 teaspoon salt, if desired

1/4 teaspoon freshly ground black pepper

1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained

1/2 cup cooked white or brown rice

3/4 cup shredded low-fat Cheddar cheese, divided

paprika, if desired

fresh parsley, if desired

Directions

Heat oven to 375F.

Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.

Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.

Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.

Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.

Remove meat mixture from heat and stir in 1/2 cup cheese.

Mound heaping 1/2 cup of mixture into each pepper half.

Bake 20 minutes or until filling is hot and peppers are tender.

Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g

CREAM OF POTATO SOUP

Yield: 6 servings

Source: "Cooking with the Diabetic Chef" by Chris Smith

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, diced

1 stalk celery, diced

1 quart chicken stock

1 pound potatoes, peeled and quartered

1/2 teaspoon marjoram

1 cup low-fat (1%) milk

1/2 teaspoon salt

1/4 teaspoon white pepper

4 tablespoons fresh parsley, minced

Directions

Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.

Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.

Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat

CHICKEN SOUP WITH LIME AND CILANTRO

Yield: 5 cups

Serving size: 1 cup

Source: The New Family Cookbook for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/687.shtml

Ingredients

1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth

1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)

3 tablespoons fresh lime juice

1/4 cup coarsely cilantro leaves

Directions

Bring the broth to a simmer in a large saucepan.

Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.

Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.

Ladle into soup bowls; sprinkle with cilantro.

Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat

SIMPLE CHICKEN MOLE

In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.

Makes 4 servings.

View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients

1 Tbsp. plus 1 tsp. olive oil

4 boneless skinless chicken breast halves, about 3 oz. each

1/4 cup chopped onion

1 clove minced garlic

1/4 tsp. ground cumin

1/4 tsp. ground coriander

1-1/2 tsp. unsweetened cocoa powder

1/2 tsp. chipotle or regular chili powder

1/4 cup no-sodium diced tomatoes with juice

2 Tbsp. sliced almonds, toasted for 3-4 minutes

2 Tbsp. raisins

1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed

Salt, to taste

2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.

Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.

Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g