Tuesday Recipes

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

TURKEY STEW

Makes 4 servings.

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Ingredients

2 tsp. canola oil

1 medium onion, chopped

1 large carrot, cut crosswise in 3/4-inch slices

1 rib celery, cut crosswise in 3/4-inch slices

1 small rutabaga, peeled and cut in 1-inch pieces

1 medium sweet potato or yam, peeled and cut in 3/4-inch half-moons

1 bay leaf

1 cup non-fat, reduced-sodium chicken or turkey stock, heated

1 Crispin apple, peeled, cored and cut in 1-inch pieces

1 cup fresh (and cooked) or frozen (and defrosted) cranberries

1 tsp. dried thyme

3 cups diced cooked turkey (about 3/4 lb.)

Salt and freshly ground black pepper, to taste

Directions

In a small Dutch oven or deep pan, heat the oil over medium-high heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, rutabaga and sweet potato.

Lower heat to medium-low and, stirring frequently, saute until vegetables become lightly browned. Add the bay leaf and stock. Cover tightly and cook at a gentle simmer until vegetables are almost tender, about 20 to 25 minutes.

Add the apple, cranberries and thyme. Cover and gently simmer until the apple has softened and cranberries are tender, about 5 minutes. Add turkey and heat through completely, about 5 minutes or less. Season to taste with salt and pepper.

Serve over cooked pasta or rice, if desired.

Nutritional Information Per Serving: Calories: 257; Protein: 27 g; Fat: 5 g; Sodium: 222 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 26 g; Exchanges: 3 Lean Meat; 1 Bread/Starch, 2 Vegetable

MEXICAN-STYLE STEAK AND EGGS BREAKFAST

Makes 6 servings

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Ingredients

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)

Salt

2 teaspoons vegetable oil

6 small flour tortillas (6-inch diameter), warmed

1-1/2 cups egg substitute

6 tablespoons reduced-fat shredded Cheddar cheese

6 tablespoons guacamole

6 tablespoons salsa

6 tablespoons reduced-fat sour cream

Directions

Heat large, heavy nonstick skillet over medium heat until hot.

Season beef steak with salt, as desired. Place beef in skillet.

Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.

Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.

Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.

Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

BUFFALO TURKEY TACOS

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1341.shtml

Ingredients

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

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

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

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g

ALMOND APRICOT MUFFINS

This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”

Yield: 6 servings

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml

Ingredients

1 serving Crisco Original No-Stick Cooking Spray

1 cup Pillsbury Best All Purpose Flour

1/4 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/4 teaspoon salt

1 large egg

2 tablespoons Crisco Pure Canola Oil

2 tablespoons skim milk

1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins

1/4 teaspoon almond extract

Directions

Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.

Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.

Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.

Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

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Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE

This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”

Makes 6 servings

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Ingredients

1/2 cup V8 V-Fusion Acai Mixed Berry juice

1/4 cup olive oil

1/4 cup balsamic vinegar

2 tablespoons water

1 tablespoon Dijon mustard

1 clove garlic, minced

1/8 teaspoon ground black pepper

6 cups chopped Romaine lettuce

1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)

1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)

Fresh raspberries for garnish (optional)

Directions

Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.

Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.

Garnish with fresh raspberries, if desired. Serve immediately.

Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g