Wednesday Recipes

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

CHICKEN TENDERS WITH SPICY BLACK BEANS

Yield: 4 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/738.shtml

Ingredients

1 pound chicken breast tenders

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

1 tablespoon extra-virgin olive oil

1 cup canned black beans, undrained

1/2 cup chunky-style salsa

1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)

3 tablespoons finely chopped fresh cilantro or thinly sliced scallions

Directions

Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.

If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat

TURKEY MACARONI CHILI

Yield: 8 Servings

Source: The Best Diabetes Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/373.shtml

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon minced garlic

1/2 cup finely chopped carrots

1 cup chopped onions

8 oz. ground turkey

1 can (19 oz.) tomatoes, crushed

2 cups chicken stock

1-1/2 cups peeled, diced potatoes

3/4 cup canned red kidney beans, drained

3/4 cup corn kernels

2 tablespoons tomato paste

1-1/2 teaspoon chili powder

1-1/2 teaspoon dried oregano

1-1/2 teaspoon dried basil

1/3 cup elbow macaroni

Directions

In a large non-stick saucepan, heat oil over medium heat; add garlic, carrots and onions and cook for 8 minutes or until softened, stirring occasionally.

Add turkey and cook, stirring to break it up, for 2 minutes or until no longer pink. Add tomatoes, stock, potatoes, beans, corn, tomato paste, chili, oregano and basil; bring to a boil, reduce heat to low, cover and simmer for 20 minutes.

Bring to a boil and add macaroni; cook for 12 minutes or until pasta is tender but firm.

Nutritional Information Per Serving: Calories: 240; Protein: 13 g; Fat: 6 g; Sodium: 552 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 2 Vegetables, 1/2 Lean Meat, 1 Fat

BEET BORSCHT

Yield: 8 servings (about 1-1/4 cups each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View Online: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.

Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.

Discard bay leaf; season to taste with salt and pepper. Pour soup into bowls; sprinkle with dill weed.

Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Fat: 3.7 g; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g;Exchanges: 3 Vegetable, 1 Meat

CORN AND BLACK BEAN SALAD

The recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”

Makes 4 cups.

Serving size about 1/2 cup.

Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml

Ingredients

1 (15-oz.) can cooked black beans, drained

1 (10-oz.) can corn kernels, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, sliced

2 tablespoon minced parsley

1 tablespoon vegetable oil

2 tablespoons lime juice

Freshly ground black pepper, to taste

Directions

In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.

Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat

CORN BREAD

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/176.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=176

Ingredients

2 cup cornmeal

1/2 tsp salt

1/2 tsp baking Soda

2 tsp baking Powder

1 tbsp honey

1 egg

1 tbsp vegetable Oil

1 cup buttermilk

Directions

Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well.

Pour into a lightly oiled 8-inch-square baking pan.

Bake in a 400-degree oven for 20 to 25 minutes.

Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 2 g; Sodium: 184 mg; Carbohydrates: 20 g; Exchanges: 1 Bread

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Yield: 4 servings

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/860.shtml

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Nutritional Information Per Serving: Calories: 285; Protein: 34 g; Fat: 13 g; Sodium: 416 mg; Cholesterol: 100 mg; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat