Thursday Recipes

Here are today's six yummy recipes to help you through the day, including Blueberry Yogurt Pops and Bacon & Mushroom Bite-Size Quiche. Enjoy!

FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE

This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”

Yield: 4 servings (2 each)

Source: 1,001 Delicious Recipes For People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845

Online version: http://diabeticgourmet.com/recipes/html/845.shtml

Ingredients

1 package (6 ounces) falafel mix

1/2 cup shredded carrots

1/4 cup sunflower kernels

2 tablespoons thinly sliced green onions and tops

Vegetable cooking spray

Yogurt Cucumber Sauce (recipe follows)

Directions

Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.

Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.

Serve with Yogurt Cucumber Sauce.

YOGURT CUCUMBER SAUCE

Yield: Makes about 1-1/3 cups

Ingredients

1 cup plain fat-free yogurt

1 cup shredded, or chopped, cucumber

1/2 teaspoon dried dill weed

1/2 teaspoon dried mint leaves

Salt and white pepper, to taste

Directions

Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.

Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Yield: 4 servings

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=860

Online version: http://diabeticgourmet.com/recipes/html/860.shtml

Source: Express Lane Diabetic Cooking

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic.

Cover and cook for 2 minutes.

Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Nutritional Information Per Serving: Calories: 285; Protein: 34 g; Fat: 13 g; Sodium: 416 mg; Cholesterol: 100 mg; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

MEDITTERANEAN TURKEY BURGERS WITH FETA

This is from Diabetes Self-Management, and can be viewed online here.

Yield: 4 servings. Serving size: 1 burger.

Ingredients

4 white turkey burgers (95% lean)

1/3 cup plain nonfat yogurt

1/4 cup diced red onion

1/4 cup diced plum tomato

1/4 cup chopped cucumber

1/4 cup chopped pitted kalamata olives

1/4 cup fat-free crumbled feta cheese

2 (6-inch) whole wheat pita bread rounds, halved and warmed

Directions

Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.

Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.

Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.

BACON AND MUSHROOM BITE-SIZE QUICHE

This recipe begins, “Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.”

Makes 3-1/2 dozen.

Serving size: 1 quiche.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=844

Online version: http://diabeticgourmet.com/recipes/html/844.shtml

Ingredients

8 slices bacon

1/4 pound fresh mushrooms, chopped

1 tablespoon butter

1/3 cup green onion, chopped

1 2/3 cups Swiss cheese, shredded

Pastry for double-crust pie, (homemade or purchased)

5 eggs

1-2/3 cups sour cream

Directions

Heat oven to 375 degrees F.

On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.

Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.

Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.

Meanwhile, fry bacon slices until crisp, drain; crumble or chop.

Chop mushrooms, saute in butter until limp and liquid evaporates.

Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.

Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.

Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.

Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.

Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g

BLUEBERRY YOGURT POPS

Only three ingredients make up this natural and healthy treat.

This recipe is from Diabetic Connect, and can be viewed online here.1 cup plain Greek yogurt

2 teaspoons honey

1 cup frozen blueberries

Directions

Place all the ingredients into a bowl and mix well.

Spoon the ingredients into the mold and place the lid on top or add in some ice-cream sticks.

Place in the freezer overnight.

To remove easily, run a little hot water over the mold to release the popsicle.

Nutritional Facts: Servings: 4; Calories – 64; Total Fat – 0 g; Saturated Fat – 0 g; Sodium – 26 mg; Carbohydrates – 11 g; Fiber – 1 g; Protein – 6 g