Wednesday Recipes

Here are today's six yummy recipes to help you through the day, including Simple Veggie Skewers and Chicken Gumbo Soup. Enjoy!

PEANUT BUTTER CHOCOLATE CHIP COOKIES

Yield: 40 cookies

Source: The Best Diabetes Cookbook

Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Ingredients

1/2 cup brown sugar

1/3 cup granulated sugar

1/3 cup peanut butter

1/3 cup 2% milk

1/4 cup soft margarine

1 egg

1 teaspoon vanilla

1/2 cup all-purpose flour

1/3 cup whole wheat flour

1 teaspoon baking soda

1/3 cup chocolate chips

1/4 cup raisins

Directions

Preheat oven to 350 degrees F. Spray baking sheets with nonstick vegetable spray.

In large bowl or food processor, beat together brown and granulated sugars, peanut butter, milk, margarine, egg and vanilla until well blended.

Combine all-purpose and whole what flours and baking soda; add to bowl and mix just until incorporated. Do not overmix. Stir in chocolate chips and raisins.

Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.

Nutritional Facts Per Serving:

Calories: 70, Carbohydrate: 10 g, Fiber: 1 g, Protein: 1 g, Fat: 3 g, Sodium: 51 mg, Cholesterol: 6 mg Diabetic Exchanges: 2/3 Other Carbohydrate, 1/2 Fat

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

SIMPLE VEGGIE SKEWERS

Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=779

Online version: http://diabeticgourmet.com/recipes/html/779.shtml

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

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

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Yield: 8 to 12 wedges (4 servings)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=804

Online version: http://diabeticgourmet.com/recipes/html/804.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F.

Prepare a shallow dish or pan with nonstick pan spray.

Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat

CHICKEN GUMBO SOUP

Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat