Wednesday Recipes

Here are today's yummy recipes to help you through the day, including Chicken Cordon Bleu and Baked Vanilla Custard. Enjoy!

CALIFORNIA AVOCADO TZATZKIK

Yield: 8 servings

Source: California Avocado Commission

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=847

Online version: http://diabeticgourmet.com/recipes/html/847.shtml

Ingredients

1-1/2 cups plain yogurt

1/2 English cucumber, seeded and diced

2 Tbsp. finely chopped fresh dill

1 ripe Fresh California Avocado, halved, seeded and cut into 1/4-inch cubes

1 tsp. finely chopped garlic

Salt, to taste

Directions

In a small bowl, combine all ingredients. Refrigerate to allow flavors to blend.

Garnish with avocado and dill, if desired.

Serve with vegetable dippers or toasted pita bread triangles.

Nutritional Information Per Serving: Calories: 65; Protein: 3.25 g; Fat: 3.4 g; Sodium: 100 mg; Cholesterol: 3 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.8 g; Carbohydrates: 6 g

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

CRUSTLESS BASQUE QUICHE

This recipe begins, “With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.”

Makes 4 to 6 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=843

Online version: http://diabeticgourmet.com/recipes/html/843.shtml

Ingredients

3 tablespoons bread crumbs

1 teaspoon canola oil

1/2 cup green onions, chopped

2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)

6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)

1/2 cup roasted red pepper, chopped, from a jar, patted dry

1 tablespoon cornstarch

1/4 teaspoon salt

1/8 teaspoon cayenne

1 cup nonfat half & half

1 cup egg substitute

1 cup mozzarella cheese, reduced fat, shredded

Directions

Preheat the oven to 350F.

Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute.



Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes.

Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend.

Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving.

Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.

Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g ; Carbohydrates: 15 g

MARINATED CHICKPEA AND TUNA SALAD

Yield: 4 servings

Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858

Online version: http://diabeticgourmet.com/recipes/html/858.shtml

Source: Express Lane Diabetic Cooking

Ingredients

2 cups chickpeas, rinsed and drained

2 cups red or green bell pepper strips

1 cup halved cherry tomatoes

1/2 cup sliced celery

2 tablespoons sliced green onions

1 cup sliced or shredded carrots

2 cups tuna (canned or from the salad bar)

2 tablespoons regular or garlic-flavored olive oil

1/4 cup balsamic or red wine vinegar

1 teaspoon minced fresh rosemary

2 tablespoons minced fresh basil

1/8 teaspoon salt

1/8 teaspoon fresh ground black pepper

Directions

Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat

BAKED VANILLA CUSTARD

Recipe Yield: Yield: 10 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/

Ingredients

1 quart 2% milk

6 eggs

1 cup plus 2 tablespoons Equal® Spoonful*

2-1/2 teaspoons vanilla

1/4 teaspoon salt

Sliced fresh fruit (optional)

Fresh mint (optional)

* May substitute 27 packets Equal sweetener

Directions

Heat milk just to boiling in medium saucepan. Let cool 5 minutes.

Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.

Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.

Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.

Remove custard cups or casserole from roasting pan. Cool completely on wire rack.

Cover and refrigerate several hours or overnight.

Serve garnished with sliced fresh fruit and mint, if desired.

Notes:

Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.

Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat

CRANBERRY APPLE CRISP

Recipe Yield: Yield: 8 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-crisp

Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-crisp/print/

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal.

Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender.

Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Fat: 8 g; Sodium: 67 mg; Protein: 1 g; Carbohydrates: 18 g; Diabetic Exchanges: 1 fruit, 1-1/2 fat