Friday Recipes

It's Friday (yay!), time to get ready for the weekend. Here are six diabetic recipes to help you through the weekend, including Italian Steamed Chicken and Avocado Tortilla Soup. Enjoy!

CRANBERRY, PEAR, AND APPLE CRISP

This recipe begins, “A perfect crowd-pleaser for sure! Apples and cranberries give this low-carb dessert a festive look and taste.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium pears

1 large sweet apple

1 cup fresh whole cranberries

2 TBS lemon juice

zest of 1/2 lemon

3 TBS light sugar, divided (sugar/stevia blend)

1/3 cup almond meal/flour

1/3 cup pecan pieces

1/3 cup sliced almonds

1/4 cup coconut oil, melted

1/4 tsp cinnamon

1 tsp vanilla

Directions

Preheat the oven to 400 degrees F.

Peel the pears and apple, core and cut into 1 inch pieces.

Toss pears, apples and cranberries in a bowl with lemon juice, zest and 1 TBS sugar. Set aside.

In a food processor, add the almond meal, pecans, cinnamon, 2 TBS sugar and coconut oil and chop until fine.

Add the sliced almonds and pulse a few times until almonds are slightly chopped.

Pour the fruit into a 8x8 baking dish or a 2 qt. casserole dish.

Crumble the topping evenly over the fruit mixture.

Bake for 25-30 minutes or until fruit is tender.

Nutritional Facts: Servings: 9; Calories: 167; Total Fat: 12 g; Saturated Fat: 0 g; Sodium: 2 mg; Carbohydrates: 15 g; Dietary Fiber: 3 g; Protein: 2 g

AVOCADO AND MANGO SALSA

Yield: 3 cups

Servings: 12 (1/4-cup) servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=703

View recipe: http://diabeticgourmet.com/recipes/html/703.shtml

Ingredients

1 ripe avocado, peeled and diced

1 cup chopped ripe mango

1 jalapeno pepper, seeded and finely chopped

1/2 cup chopped jicama

Juice of 1 lime (2 tablespoons)

Salt and ground pepper

1/4 cup cilantro leaves, chopped

Directions

In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.

Season to taste with salt and pepper.

Mix in the cilantro.

Let the salsa sit 20 minutes for flavors to meld before serving.

Nutritional Information Per Serving: Calories: 35; Protein: 0.5 g; Fat: 2 g; Sodium: 0.5 mg; Saturated Fat: 0.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1/2 Fat

ITALIAN STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice.

Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

PENNE WITH GREENS AND CANNELLINI BEANS

Yield: 6 main dish servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713

Online version: http://diabeticgourmet.com/recipes/html/713.shtml

Ingredients

1 box uncooked Dreamfields Penne Rigate

2 tablespoons olive oil

1/2 cup diced red bell pepper

1 tablespoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper flakes

1 cup reduced-sodium, fat free chicken broth

1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces

1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)

Kosher salt and freshly ground black pepper to taste

Grated Parmesan cheese (optional)

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat.

Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens.

1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g

FANNY'S CHICKEN AND RICE

Yield: 6 Servings

Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.

Source: The New Family Cookbook for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=711

Online version: http://diabeticgourmet.com/recipes/html/711.shtml

Ingredients

3/4 cup uncooked brown rice

6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)

1 cup chopped onion

3/4 cup chopped green bell pepper

2 cloves garlic, minced

1 tablespoon canola or corn oil

2 teaspoons curry powder

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

3/4 teaspoon salt

1 (14-15 ounce) can diced tomatoes, with juice

1 tablespoon chopped fresh parsley

2 tablespoons dried currants

2 tablespoons slivered almonds

Directions

Preheat the oven to 425 degrees F.

Prepare a shallow baking pan with non-stick pan spray.

Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.

While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.

While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.

Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.

While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.

To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.

Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat

AVOCADO TORTILLA SOUP

This soup recipe begins, “Serve with a crisp salad for a soup-and-salad meal.”

Yield: 8 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=710

View recipe: http://diabeticgourmet.com/recipes/html/710.shtml

Ingredients

3 cans (14-ounces each) fat free, less salt (or lower sodium) chicken broth

2 cans (10.75-ounces each) low sodium, condensed tomato soup

1/2 bunch cilantro, leaves only

3 cloves garlic, finely chopped

1/2 tsp ground black pepper

1 ripe California avocado, seeded, peeled and cubed (Reserve 8 cubes for garnish)

8 corn tortilla chips, crumbled

Directions

In a large pan combine chicken broth, soup, cilantro, garlic, and pepper.

Bring to a boil, decrease heat, and simmer for 10 minutes.

Cool slightly, and puree in batches in a blender.

Return to pan, add avocado cubes and heat through.

Ladle into soup bowls and garnish with reserved avocado cubes and crumbled tortilla chips.

Serve.

Nutritional Information Per Serving: Calories: 142; Protein: 3 g; Fat: 6 g; Sodium: 383 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 20 g