Friday Recipes

It's Friday, time for the weekend to begin. Here are six recipes to help you through the weekend, including Old-Fashioned Tomato Soup and Stovetop Shepherd’s Pie. Enjoy!

STOVETOP SHEPHERD'S PIE

Yield: 6 servings. Serving size: 2/3 cup.

This is from Diabetes Self/Management.

To view this online, click here.

Ingredients

8 ounces lean ground turkey

1 cup chopped onion

1 cup chopped green bell pepper

3 tablespoons ketchup

1 tablespoon Worcestershire sauce

1 2/3 cups water, divided

1/4 teaspoon ground cumin

1/8 teaspoon ground red pepper

1/4 teaspoon salt (optional)

1 1/4 cups fat-free (skim) milk

1 1/3 cups instant mashed potatoes

2 ounces shredded reduced-fat sharp Cheddar cheese

Directions

Heat medium nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside.

Add onion and bell pepper to skillet. Cook 4 minutes or until onion is translucent, stirring frequently. Add cooked turkey, ketchup, Worcestershire sauce, 1/3 cup water, cumin, and ground red pepper. Cook 2 minutes or until slightly thickened. Remove from heat. Cover; set aside.

Bring remaining 1 1/3 cups water and salt, if desired, to a boil in medium saucepan. Remove from heat. Stir in milk and potatoes. (Do not whisk.) Spoon mashed potatoes evenly over turkey mixture. Sprinkle evenly with cheese. Place skillet over medium-low heat. Cover; cook 6 to 8 minutes or until cheese melts.

Nutrition Facts Per Serving: Calories: 289, Carbohydrates: 47 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 31 mg, Sodium: 253 mg, Fiber: 4 g, Exchanges per serving: 3 Bread/Starch, 1 Meat.

GINGER SWEETS

Servings: 24 Cookies

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml

Ingredients

1/2 cup fruit sweetener **

1/2 cup margarine

1 egg

1/2 tsp vanilla

1 cup flour

1/2 tsp baking soda

1/4 tsp salt

2 tsp ginger

1/2 cup chopped walnuts (optional)

**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.

Directions

In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.

On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.

Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat

APPLE CINNAMON MUFFINS

Servings: 12

Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

EGG SALAD WITH WHITE BEANS

Makes 4 servings

2-1/2 cups egg salad mixture.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679

View recipe: http://diabeticgourmet.com/recipes/html/679.shtml

Ingredients

4 hard-cooked eggs

1 cup canned small white beans, rinsed and drained

3 Tbsp. chopped Kalamata olives

2 Tbsp. minced chives

1 tsp. Dijon-style mustard

3 dashes hot pepper sauce, or to taste

1/2 tsp. ground black pepper

8 Boston lettuce leaves

8 slices seedless cucumber, cut diagonally

1 large tomato, cut in 8 wedges

1 Tbsp. fresh lemon juice

1/4 tsp. salt

2 tsp. extra-virgin olive oil

Directions

In a mixing bowl, coarsely chop the eggs. Add the beans.

Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.

Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.

Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.

Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g

HERBED ASPARAGUS

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=680

View recipe: http://diabeticgourmet.com/recipes/html/680.shtml

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Ingredients

2 pounds fresh asparagus, trimmed

1 cup reduced-fat Italian dressing

1/2 of a small red bell pepper, diced

2 tablespoons chopped fresh parsley

1/2 teaspoon dried chives

1 hard-boiled egg, finely chopped (optional)

Directions

Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender.

Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.

In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.

Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.

Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.

Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable

OLD-FASHIONED TOMATO SOUP

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643

View recipe: http://diabeticgourmet.com/recipes/html/643.shtml

Ingredients

1 Tbsp. butter

1 onion, finely chopped

2 large garlic cloves, chopped

1 can (28-oz.) diced tomatoes

1 Tbsp. sugar

1 tsp. dried thyme

1/8 tsp. ground mace

Pinch of cayenne pepper

1/2 cup fat-free half-and-half cream

Salt and freshly ground black pepper

3 Tbsp. snipped dill, for garnish (optional)

Directions

Melt the butter in a small Dutch oven over medium-high heat.

Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.

Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.

Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.

Blend in the half-and-half. Season the soup to taste with salt and pepper.

Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.

Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable