Friday Recipes

Here are today's six yummy recipes to help you through the day, including One-Pot Chicken and Vegetables and Baked Cinnamon Applesauce. Enjoy!

ROASTED CORN WITH CUMIN AND LIME

https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime

Recipe Yield: Makes 6 servings

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

BAKED CINNAMON APPLESAUCE

This recipe begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”

Recipe Yield: Makes 12 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce/print/

Ingredients

1 orange

1 lemon

3 pounds Granny Smith apples, peeled, cored, quartered

3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered

3 tablespoons stick butter or margarine, cut into small pieces

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/2 cup Equal® Spoonful*

* May substitute 12 packets Equal sweetener

Directions

Grate peel of orange and lemon. Place in 3-quart glass or non-corrosive casserole with cover.

Squeeze juice from orange and lemon; add to grated peel in casserole.

Add apples, butter, cinnamon and nutmeg. Toss to combine.

Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours.

Remove from oven and let stand covered 30 minutes.

Carefully remove lid. Stir to break up apples. Stir in Equal.

Serve warm or refrigerate, covered, several hours before serving.

Nutritional Information Per Serving: Calories: 129; Fat: 3 g; Sodium: 1 mg; Cholesterol: 8 mg; Carbohydrates: 27 g; Diabetic Exchanges: 2 fruit, 1/2 fat

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings

Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg ; Carbohydrates: 6.3 g; Exchanges: 4 Meat

GREEN BEANS AND RED ONION SALAD

https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad

Recipe Yield: Serves 4

Ingredients

1 10-oz package French-cut green beans

1/2 red onion, thinly sliced

4 tablespoons non-fat Italian dressing

Directions

Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.

Notes:

This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.

Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable

CHILE CORN PUDDING

Recipe Yield: Serves 6.

https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.

Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable