Friday Recipes

It's finally Friday. Here are six yummy diabetic recipes that dispel any myths about diabetic food being boring, including Beef Ragout and Vanilla Cream Puffs. Enjoy!

CHICKEN SALAD STUFFED AVOCADO

Makes 4 servings.

View online: http://diabeticgourmet.com/recipes/html/1262.shtml

Ingredients

2 medium avocados

Juice of 1 lime

2 cups chopped cooked chicken breast, about 1/2-inch pieces

2 Tbsp. chopped red cabbage

2 Tbsp. diced carrots

2 Tbsp. diced radish

4 tsp. spicy brown mustard

1/2 tsp. garlic powder

1 tsp. extra virgin olive oil

Salt and freshly ground black pepper, to taste

Lime wedges for garnish

Directions

Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.

Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.

Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.

Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 16 g; Sodium: 146 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 8 g

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/716.shtml

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

WARM BROWNIE WEDGES WITH JAVA CREAM

This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”

Yield 8 servings

Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries

Source: The Heart-Smart Diabetes Kitchen

View online: http://diabeticgourmet.com/recipes/html/1263.shtml

Ingredients

Wedges

Canola oil cooking spray

2/3 cup all-purpose flour, spooned into measuring cup and leveled

1/3 cup white whole-wheat flour, spooned into measuring cup and leveled

1/2 cup cocoa powder

1 1/2 teaspoons baking powder

1 tablespoon instant coffee granules

1/8 teaspoon salt

1/2 cup packed brown sugar substitute blend

1/3 cup canola oil

1/2 cup egg substitute

2 teaspoons vanilla extract

Cream

2 tablespoons water

1 teaspoon instant coffee granules

4 ounces fat-free whipped topping

1 cup fresh raspberries

1 cup blackberries or blueberries

Directions

Preheat oven to 325F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.

Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.

Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well.

Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray.

Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)

Place pan on a wire rack, and let cool for 5 minutes.

Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature.

When cooled completely, store in an airtight container at room temperature.

To make cream:

Combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached.

For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.

Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g

ELBOW MACARONI SALAD (INSALATA DI GOMITI DI PASTA)

This recipe begins, “A cool delicious summertime treat that is sure to be a welcomed side dish at any family barbeque or block party. A great traditional pasta salad perfect for summer grilling! Keep the salad cold by placing the salad bowl inside a larger bowl filled with ice.”

Source: Dreamfields Healthy Carb Pasta

Author: Chef Antonio Cecconi

Serves 8 (side dish servings)

Find this recipe at: http://diabeticgourmet.com/recipes/html/717.shtml

Ingredients

16 ounces Dreamfields Elbows (one box)

1 cup light sour cream

1/2 cup low-fat mayonnaise

1/2 cup chopped fresh parsley

1 tablespoon lemon juice

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup chopped green onion

1 cup cucumber, diced 1/2-inch

1 cup broccoli floret tops

1/4 cup carrot, chopped

Directions

Prepare pasta according to package directions. Rinse under cold water and drain well.

Mix together sour cream, mayonnaise, parsley, lemon juice, salt and pepper. Combine dressing with vegetables.

Add pasta and toss gently with other ingredients until well coated. Refrigerate at least one hour prior to serving.

Nutritional Information Per Serving: Calories: 213; Protein: 7 g; Fat: 5 g; Sodium: 326 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g

VANILLA CREAM PUFFS

The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”

Yield: 12 Servings

Serving Size: 1 cream puff

View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml

Cream Puffs Ingredients

1 cup water

1/4 teaspoon salt

1/2 tablespoon Splenda No Calorie Sweetener, Granulated

1/4 cup butter

1 cup all-purpose flour

4 large eggs

Custard Filling Ingredients

2 tablespoons Splenda No Calorie Sweetener, Granulated

1 tablespoon cornstarch

2 cups 1% low-fat milk

2 egg yolks, lightly beaten

1 1/2 teaspoons vanilla extract

3/4 cup commercial chocolate sauce

Directions

Cream Puff Directions:

Preheat oven to 400 degrees F.

Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.

Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.

Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.

Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.

Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.

Custard Filling Directions:

Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.

Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.

Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.

Storage:

Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.

Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g