Friday Recipes

Here are six yummy diabetic recipes to help you through the weekend, including Chicken with Peppers and Peachy Kabobs. Enjoy!

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers

Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776

Online version: http://diabeticgourmet.com/recipes/html/776.shtml

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

CUBAN BLACK BEANS

Contains 9 grams of dietary fiber

8 servings

Serving size: 1 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml

Ingredients

2-1/2 cups dried black beans

Enough water to cover the beans

2 qt water

2 Tbsp olive oil

1 medium onion, chopped

1 green pepper, sliced

1 tsp oregano

1 bay leaf

1/4 tsp pepper

1/2 tsp ginger

1 tsp salt

1 tsp chili powder

2 tsp lime juice

2 tsp cumin

Directions

Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.

Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)

Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat

GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS

This recipe begins, “These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.”

Serves 8-10.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=830

Online version: http://diabeticgourmet.com/recipes/html/830.shtml

Ingredients

1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes

2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares

2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks

12 (12-inch) skewers , soaked in water for at least 30 minutes

Vegetable oil cooking spray

Indian Spice Paste:

4 large cloves garlic

2 tablespoons curry powder

1 tablespoon kosher salt

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon cayenne

1/2 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons water

Directions

To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.

Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.

Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion.

Spray grill grate with vegetable oil spray.

Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.

Nutritional Information Per Serving: Calories: 225; Protein: 27 g; Sodium: 420 mg; Cholesterol: 80 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

MELON WITH FRESH BERRY SAUCE

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=778

Online version: http://diabeticgourmet.com/recipes/html/778.shtml

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl.

Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges.

Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Protein: 1.6 g; Fat: 0.2 g; Sodium: 41 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3.3 g; Carbohydrates: 21 g; Exchanges: 1-1/2 Carbohydrate

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat

PEACHY KABOBS

Serves 8

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815

Online version: http://diabeticgourmet.com/recipes/html/815.shtml

Ingredients

1/4 pound ham, cooked, cut into 3/4-inch cubes

1 banana, cut into 1/2-inch slices

1 8 1/4-oz can pineapple chunks, drained (reserve juice)

1/4 cup peach preserves

1 tablespoon pineapple juice

Directions

Drain pineapple chunks, reserving juice.Thread skewers evenly with ham, banana and pineapple.

In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.

Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g