Thursday Recipes

Here are today's six diabetic recipes to help you through the day, including Berry-Peachy Cobbler and Crispy Chicken. Enjoy!

HERBED POLENTA

Yield: 4 to 6 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml

Ingredients

Olive oil cooking spray

2 green onions and tops, sliced

1 clove garlic, minced

1 teaspoon dried basil leaves

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

3/4 cup yellow cornmeal

1/2 teaspoon salt

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.

Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.

Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.

Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat

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

LENTIL AND RICE STUFFED SQUASH

Yield: 6 servings

Serving size: halved zucchini

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml

Ingredients

1/2 cup brown basmati rice

1/3 cup French green lentils

2 cups fat-free vegetable broth

3 large summer squash (about 2-2 1/2 lb.), halved

1 Tbsp. extra virgin olive oil

2/3 cup finely chopped red onion

2 garlic cloves, finely chopped 3 whole scallions, chopped

3 cups escarole, rolled up and sliced thin

1-2 Tbsp. finely-chopped fresh dill (optional)

1/4 cup chopped flat-leaf parsley

1/8 tsp. red pepper flakes, optional

Salt and freshly-ground black pepper

6 Tbsp. crumbled feta cheese

Directions

Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.

If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.

Place a rack in the center of the oven. Preheat the oven to 350 degrees.

Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.

Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.

In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.

Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-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

BERRY-PEACHY COBBLER

This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/

Ingredients

4 tablespoons plus 2 teaspoons sugar, divided

3/4 cup plus 2 tablespoons all-purpose flour, divided

1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained

2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries

1 teaspoon grated lemon peel

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/8 teaspoon salt

2 tablespoons cold margarine, cut into small pieces

1/2 cup low-fat buttermilk

Directions

Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.

Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.

Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.

Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.

Yield: 8 servings. Serving size: 1/8 of recipe.

Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.

LOADED QUINOA BOWL

This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”

This is from Diabetic Connect and can be found online here.

Ingredients

1 cup cooked chicken, shredded

1 cup cooked red quinoa

1 cup frozen corn, thawed

1 cup black beans

1 medium tomato, diced

1/2 avocado, diced

1/4 cup green onions, sliced

2 TBSP cilantro, diced

1/4 cup barbecue sauce

1/4 cup low fat ranch

Directions

Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.

Divide into 4 bowls.

Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.

Sprinkle with extra cilantro and serve.

Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g