Wednesday Recipes

It's Wednesday, half-way through the week. Here are six yummy diabetic recipes to help you through the day, including Gingered Orange Carrots and Spicy Chicken Pie. Enjoy!

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

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

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 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/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

AUTUMN CHICKEN STEW

This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”

Servings: 6, 1 1/2 cups each; Total Time: 45 minutes

This is from Diabetic Connect.

Click here to view this online.

Ingredients

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

Directions

Cover and refrigerate for up to 3 days.

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

ROASTED ASPARAGUS

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml

Ingredients

1 lb fresh asparagus

2 tbsp Parmesan cheese, shredded

2 tsp olive oil

1 lemon, cut into wedges

Directions

Preheat oven to 500 degrees.

Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.

Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.

Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.

Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat