Friday Recipes

It's finally Friday, time for the weekend. I don't know about you, but weekends never seem long enough - except when they last too long. (This is sure to make sense with too many of us!)

No matter. Here are today's recipes to help you through the weekend, including Texas Red Chili and Light Sour Cream Chicken Enchiladas. Enjoy!

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

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Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.

Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/113.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.

Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.

Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CARAWAY ROASTED BEETS

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/586.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

BEETS DIJON

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml

Ingredients

Butter-flavored vegetable cooking spray

1/3 cup finely chopped onion

2 cloves garlic, minced

1/3 cup fat-free sour cream

2 tablespoons Dijon-style mustard

Salt and white pepper, to taste

1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm

Minced parsley, as garnish

Directions

Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.

Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.

Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat