Tuesday Recipes

Here are today's six diabetic recipes to help you through the day, including Southern Pecan Pie and Spicy Chicken Pie. Enjoy!

DILLED PEAS AND POTATOES VINAIGRETTE

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683

View recipe: http://diabeticgourmet.com/recipes/html/683.shtml

Ingredients

1/2 cup olive oil

1/4 cup plus 2 tablespoons wine vinegar

2 tablespoons minced fresh dill

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1 16-oz. package frozen pea pods

1/4 cup minced green onion

8 small red potatoes, cooked and sliced

Directions

Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.

Blanch peas in boiling water for 2 minutes; drain well.

Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.

Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.

Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g

SOUTHERN PECAN PIE

Servings: 10

Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat

RAINBOW CHOPPED SALAD

This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”

This is from Diabetic Connect

To view this online, click here.

Ingredients

1/2 teaspoon orange zest

1/2 cup orange juice , preferably freshly squeezed

1/4 cup cider vinegar

1 tablespoon extra-virgin olive oil

2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried

1 teaspoon Dijon mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 1/2 cups bell peppers , chopped

1 1/2 cups broccoli florets , chopped

1 cup shredded carrots

1/2 cup radishes , diced

1 tablespoon red onion , minced

1/2 cup Orange-Oregano Dressing

Directions

To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)

To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)

Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg

CHICKEN, BROCCOLI, AND RICE BAKE

This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings

This recipe freezes well. It can be doubled to make a 9" x 13" casserole.

Ingredients

Cooking spray

1 package (10 ounces) frozen, chopped broccoli, thawed

1 cup cooked white rice (warm slightly if using leftover rice)

2 cups (about 8 ounces) diced cooked chicken breast

1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup

1/4 cup reduced-fat mayonnaise

1/4 cup skim milk

1/8 teaspoon curry powder

1 teaspoon dill

1/2 teaspoon lemon juice

1 tablespoon fine, dry bread crumbs

Paprika

Instructions

Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.

Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2

SPICY CHICKEN PIE

Yield: 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689

View recipe: http://diabeticgourmet.com/recipes/html/689.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

LEMON-HERB TURKEY BREAST

Servings: 12

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml

Ingredients

1 TURKEY BREAST (4-6 pounds)

2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs

4 to 6 Sprigs fresh parsley

1 Lemon

Cornstarch

Directions

Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.

With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.

In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.

To serve, spoon gravy over sliced turkey.

Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g