Friday Recipes

Finally, it's Friday - time for the weekend. Here are six recipes to help you through the weekend. Enjoy!

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

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

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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

WASHINGTON STATE APPLE BUTTER

Yield: 3 Cups (24 Servings)

Source: The New Family Cookbook for People with Diabetes

Book info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/694.shtml

Ingredients

2-1/2 pounds Golden Delicious apples, cored and cut into eighths

2 tablespoons fresh lemon juice

3/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1/8 teaspoon ground mace

1 tablespoon brown sugar

Directions

Combine the apples, 3/4 cup water, and the lemon juice in a large non-stick pot. Bring to a boil over medium-high heat. Cover and simmer for 30 minutes. Drain.

Push the apples through a food mill or strainer to puree and remove skin. Return the applesauce to the pot of water; add the cinnamon, cloves, mace, and brown sugar. Simmer, uncovered, over low heat until mixture thickens, about 45 to 60 minutes, stirring often.

Cover and refrigerate. Apple butter keeps in the refrigerator for 1 week. Freeze for longer storage.

Nutritional Information Per Serving (2 tablespoons): Calories: 26, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 0 g, Diabetic Exchanges: 1/2 Fruit

ALMOND RICE

Prep Time: 5 Minutes - Cost: $

Servings: 6 - Difficulty Level: 1

Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.



Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Source: Cattlemen's Beef Board

Find this recipe at: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/113.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.

Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.

Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CHOCOLATE FILLED CAKE ROLL

Servings: 4 (1/2 cup)

View recipe: http://diabeticgourmet.com/recipes/html/118.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=118

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with aluminum foil.

Loosen edges of cake; unmold on foil.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions.

Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch