Tuesday Recipes

Here are six yummy recipes to help you through the day, including Chicken Gyros and Potato Salad. Enjoy!

TURKEY LONDON BROIL

Serves: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/268.shtml

Ingredients

4 cloves garlic, finely chopped

1/3 cup olive oil

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Protein: 37 g; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Carbohydrates: 2 g; Exchanges: 4-1/2 Low-Fat Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Servings: 4

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat

SEASONS EGGPLANT SAUTE

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/270.shtml

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

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

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 83; Protein: 2.8 g; Fat: 0.6 g; Sodium: 18 mg; Cholesterol: 0 mg; Carbohydrates: 19.3 g; Exchanges: 3 Vegetable

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

CANDIED YAMS

Serving size: 1/4 cup

12 servings

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml

Ingredients

6 medium yams, boiled in skin until tender (about 20 - 30 minutes)

1/3 cup raisins

1 Tbsp brown sugar

3 Tbsp sugar substitute

2 tsp cinnamon

1/2 tsp nutmeg

Ground cloves to taste

1/3 cup low-calorie margarine

1 cup cold water

Directions

Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.

In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.

Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.

Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

POTATO SALAD

Yield: 12 servings

Serving size: 1/2 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=788

Online version: http://diabeticgourmet.com/recipes/html/788.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

5 cups (about 1-1/2 pound) red-skinned potatoes, cut into 3/4-inch cubes

1/4 cup reduced-fat mayonnaise

1/2 cup low-fat buttermilk

3/4 teaspoon basil

3/4 teaspoon dried thyme leaves

3/4 teaspoon dried marjoram leaves

1/8 teaspoon celery seed

1/4 teaspoon salt, or to taste (optional)

2-3 drops hot pepper sauce

1 small cucumber, peeled, seeded, and cubed

2 tablespoons chopped chives or green onions

Directions

In a small pot or very large saucepan, combine the potatoes with 1 quart of boiling water. Cover and bring to a boil again.

Reduce the heat, and boil 9 to 14 minutes. Do not overcook. Cool in a colander under cold running water. Drain well.

Meanwhile, place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Stir in the basil, thyme, marjoram, celery seed, salt (if desired), and hot pepper sauce.

Stir in the cucumber and chives. Gently stir in the cooled and drained potatoes.

Serve warm, or cover and refrigerate 1 to 2 hours, or cool in the freezer for 15 to 20 minutes. Cover and refrigerate. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 2 g; Sodium: 45 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1 Starch