Thursday Recipes

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


HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

To view this online, click here.

Total Time: 4 1/ 2 – 8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutritional Facts: Servings: 8; Per serving: Calories: 177; Carbohydrates:7g; Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Protein: 25g; Cholesterol: 49mg; Dietary Fiber: 1g; Potassium: 288mg; Sodium: 340mg; Added Sugars: 0g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings: 1/2

WHITE AND DARK CHOCOLATE APRICOTS

Servings: 24 candies

Source: Family Circle's All-time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/63.shtml

Ingredients

12 hazelnuts

24 dried whole apricots

12 pistachio nuts, shelled

4 squares (1 ounce each) semisweet chocolate, chopped

4 squares (1 ounce each) white baking chocolate, chopped

Directions

Heat oven to 350 degrees F. Line a baking sheet with aluminum foil or waxed paper.

Spread hazelnuts on a jelly-roll pan and toast in oven about 10 minutes or until lightly golden. When hazelnuts are cool enough to handle but still warm, rub lightly between paper toweling to remove skins; discard skins.

Place apricots on prepared baking sheet. Gently loosen open edge; insert a hazelnut or pistachio in center of each apricot. Press edges together to seal. Keep hazelnut-and pistachio-stuffed apricots separate.

Place 3 squares semisweet chocolate in a small microwave-safe bowl. Cover with plastic wrap. Microwave at 100% power 1 minute. Stir until smooth. Stir in remaining semisweet chocolate until well blended and smooth.

Using a fork, spear a hazelnut-stuffed apricot; dip into melted semisweet chocolate, turning to coat completely; shake off excess chocolate by gently tapping fork on edge of bowl. Return to baking sheet. Repeat with remaining hazelnut-stuffed apricots. Set aside remaining semisweet chocolate.

Repeat steps 4 and 5, substituting white chocolate and the pistachio-stuffed apricots.

Refrigerate coated apricots 3 hours or until chocolate is firm.

Microwave remaining semisweet chocolate at 50% power 30 seconds or until drizzling consistency. Drizzle over white-chocolate-coated apricots. Refrigerate on baking sheets to harden. Repeat with reserved white chocolate; drizzle over semisweet-coated apricots. Store in an airtight container in a cool, dry place up to 1 week.

Nutritional Information Per Serving: Calories: 68; Protein: 1 g; Fat: 4 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch/Bread, 1 Fat

NEW YORK CHEESECAKE

9 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Find this recipe at: http://diabeticgourmet.com/recipes/html/794.shtml

Ingredients

3/4 cup very finely ground pecans (1 cup whole pecans)

1 (15 ounce) carton part-skim ricotta cheese

1 cup plain low-fat yogurt

1 cup Splenda

1/2 cup fat-free liquid egg substitute

2 tablespoons white flour

1 tablespoon vanilla extract

Zest (grated rind) of one small lemon

1 (8 ounce) package cream cheese, at room temperature

Directions

Preheat the oven to 350 degrees F.

Spray a 10-inch springform pan with nonstick spray.

Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.

In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.

Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.

Carefully spoon the mixture over the ground pecans.

Bake in the center of the preheated oven for 15 minutes.

Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.

Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.

Nutritional Information Per Serving: Calories: 272; Protein: 11 g; Fat: 21 g; Sodium: 178 mg; Cholesterol: 45 mg; Saturated Fat: 9 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/67.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring. Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

TOMATO-ROSEMARY CHICKEN

Servings: 12

Source: Family Circle: All-time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/12.shtml

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Protein: 34 g; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Carbohydrates: 5 g; Exchanges: 4 Low-Fat Meat; 1 Vegetable

SIRLOIN STEAK AND TOMATO SALAD

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.

Yield: 4 servings.

Serving Size: 1 halibut fillet with 1 cup vegetables.

View Online: http://diabeticgourmet.com/recipes/html/865.shtml

Source: The Healthy Beef Cookbook

Ingredients

12 ounces grilled top sirloin steak, cut into slices

4 cups arugula leaves, torn into pieces

6 small vine-ripened tomatoes, sliced

1/3 cup balsamic vinaigrette

Salt and pepper

1/4 cup Parmesan cheese shavings

Directions

Arrange arugula and tomatoes on serving platter; drizzle with dressing. Top with steak slices; sprinkle with salt, pepper and cheese shavings.

Nutritional Information Per Serving: Calories: 266; Protein: 30 g; Fat: 12 g; Sodium: 351 mg; Cholesterol: 53 mg; Saturated Fat: 3 g; Dietary Fiber: 2 g; Carbohydrates: 9 g