Thursday Recipes and Article

Have you ever gone to the grocery store for a specific item or two and come out with a bunch of stuff you hadn't planned to get? Heck, we've all done this from time to time (sometimes way too often).

It wouldn't be too bad if it wasn't for the fact that: 1) we've spent way too much at the store, 2) we now have items that we might not need, and 3) we've frequently forgotten the specific item we've gone in to buy. (I can visualize you nodding your head about this.)

One of TODAY's latest e-mails has an article on how to deal with this problem. “8 ways to cut calories and cost at the grocery store” have top tips for grocery shopping from TODAY's financial expert Jean Chatzky and nutritionist Joy Bauer. Take a peek at the article to get some ideas on how to same time and money in the grocery store.

And now for today's six diabetic recipes to help you through the day, including Turkey Sloppy Joes and Very Blueberry Sundaes. Enjoy!

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

1/2 cup fat-free sour cream

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

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

SESAME SOBA NOODLES

Serves: 6

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/282.shtml

Ingredients

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles

6 tablespoons Chicken Broth

1 garlic clove, minced

1/4 teaspoon gingerroot

1 tablespoon fresh lime juice

2 tablespoon tahini (sesame butter) or peanut butter

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

Dash red (cayenne) pepper

Pinch salt

3 tablespoons warm water

3 green onions, chopped

1 teaspoon toasted sesame seeds

Directions

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Nutritional Information Per Serving: Calories: 143; Protein: 5 g; Fat: 3 g; Sodium: 136 mg; Cholesterol: 0 mg; Carbohydrates: 27 g; Exchanges: 2 Starch/Bread

VERY BLUEBERRY SUNDAES

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=793

Online version: http://diabeticgourmet.com/recipes/html/793.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

Sauce:1 cup frozen blueberries

3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur

Sugar substitute equal to 2 tablespoons sugar

Rest of ingredients:

2 cups low-fat vanilla ice cream

1/4 cup chopped toasted pecans or sliced toasted almonds

Directions

To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth.

Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.

To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.

Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat

TURKEY SLOPPY JOES

Yield: 4 servings

Serving size: 1/2 cup

Source: The New Soul Food Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml

Ingredients

2 tsp canola oil

1 cup chopped onions

1 cup chopped green bell pepper

1 lb lean ground turkey breast

1 cup tomato sauce

1 tsp brown sugar

1/2 cup catsup

1 tsp red pepper flakes

2 tsp wine vinegar

1/4 tsp pepper

Directions

Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.

To reduce the sodium content of this recipe, use salt-free tomato sauce.

Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable

CHICKEN BREASTS WITH ROSEMARY

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

4 boneless, skinless chicken breast halves (4 ounces each)

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat