Friday Recipes

Yay, Friday! Here are six recipes to help you through the weekend, including Chili Con Carne and Chicken Gyros. Enjoy!

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

Yield: 16 appetizers

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784

Online version: http://diabeticgourmet.com/recipes/html/784.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.

Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.

Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

HERBED POLENTA

Yield: 4 to 6 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml

Ingredients

Olive oil cooking spray

2 green onions and tops, sliced

1 clove garlic, minced

1 teaspoon dried basil leaves

2-1/2 cups reduced-sodium vegetable, or chicken broth

3/4 cup yellow cornmeal

1/2 teaspoon salt

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.

Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.

Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.

Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat

CHICKEN GYROS

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786

Online version: http://diabeticgourmet.com/recipes/html/786.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

Sauce:

1 cup plain low-fat yogurt or light sour cream

3/4 cup peeled, seeded, finely chopped cucumber

1/2 teaspoon dried dill

Rest of ingredients:

1 pound boneless skinless chicken breast, cut into thin strips

1 teaspoon lemon pepper

1/2 teaspoon dried oregano

1/4 teaspoon garlic powder

1 tablespoon extra virgin olive oil

4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half

8 leaves romaine lettuce

2 medium-small plum tomatoes, thinly sliced

4 slices red onion, separated into rings

Directions

Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.

Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.

Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.

To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.

To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.

Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat

CHILI CON CARNE

Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781

Online version: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

Vegetable cooking spray

1 pound 95% lean ground beef

1-1/2 cups chopped onions

1 cup chopped green bell pepper

2 cloves garlic, minced

1 – 2 tablespoons chili powder

2 teaspoons dried cumin

1 teaspoon dried oregano leaves

1/4 teaspoon ground cloves

2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped

1 can (6 ounces) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 tablespoon packed light brown sugar

2 – 3 teaspoons unsweetened cocoa

1 can (15 ounces) red kidney beans, rinsed, drained

Salt and pepper, to taste

1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese

1/2 cup thinly sliced green onions and tops


Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.

Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.

Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat

SPICY GREENS

Yield: 4 Servings

Serving size: 1/2 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange

LENTILS WITH CUMIN AND LEMON

Yield: 12 servings

Serving size: 1/4 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789

Online version: http://diabeticgourmet.com/recipes/html/789.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

1 cup dried brown lentils, washed and sorted

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, minced

2 teaspoons lemon juice

1 teaspoon cumin

1/2 teaspoon salt, or to taste (optional)

1/8 teaspoon black pepper

Directions

In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch