Friday Recipes

It's finally Friday. Here are six recipes to help you through the weekend, including Turkey Casserole and Tabbouleh. Enjoy!

CHICKEN GUMBO SOUP

Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat

SWEET POTATO PIE

Yield: 1 pie (8 servings)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=805

Online version: http://diabeticgourmet.com/recipes/html/805.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

3 tablespoons margarine

1/4 cup sugar

1/4 teaspoon salt

1 large egg yolk

3 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

1/2 teaspoon ground cinnamon

3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed

1 cup fat-free evaporated milk

3 large egg whites

1 prepared 9-inch pie shell, unbaked

Directions

Preheat the oven to 350 degrees F.

Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.

Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.

Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.

Nutritional Information Per Serving: Calories: 291 ; Protein: 7 g ; Fat: 13 g ; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat

ARTICHOKE FRITTATA

Yield: 6 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=833

Online version: http://diabeticgourmet.com/recipes/html/833.shtml

Ingredients

5 large whole frozen artichoke hearts, thawed

2 teaspoons extra-virgin olive oil

1/2 teaspoon plus a few pinches salt

5 eggs

7 egg whites

1 tablespoon unsalted butter

2 tablespoons finely chopped parsley

2 tablespoons finely chopped thyme

Directions

Slice the artichoke hearts into 1/2-inch pieces.

Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally.

Season the artichokes with salt as you saute them. Remove them from the heat.

Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan.

Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.

Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat

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

TABBOULEH

This recipe begins, “Always a favorite - this tabbouleh version includes finely chopped mint, as well as parsley.”

Serves: 8 Servings (about 1/2 cup each)

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/314.shtml

Ingredients

Boiling water

3/4 cup bulgur

1-1/2 cups coarsely chopped seeded tomatoes

3/4 cup thinly sliced green onions and tops

3/4 cup finely chopped parsley

1/4 cup finely chopped mint

1/3 - 2/3 cup plain fat-free yogurt

1/4 - 1/3 cup lemon juice

1-1/2 - 2 tablespoons olive oil

Salt and pepper to taste

Directions

Pour boiling water over bulgur to cover; let stand 15 minutes or until bulgur is tender but slightly chewy. Drain well.

Mix bulgur, tomatoes, green onions, parsley, and mint; stir in yogurt, lemon juice, and oil. Season to taste with salt and pepper. Refrigerate 1 to 2 hours for flavors to blend.

Nutritional Information Per Serving: Calories: 88; Protein: 2.9 g; Fat: 3 g; Sodium: 17 mg; Cholesterol: 0.2 mg; Carbohydrates: 14.1 g; Exchanges: 1/2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

TURKEY CASSEROLE

Serves: 4

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml

Ingredients

4 ounces vegetable elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable