Friday Recipes

It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the weekend, including Double Chocolate Brownies and West Coast Chicken Breast. Enjoy!

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat

DOUBLE CHOCOLATE BROWNIES

This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”

Recipe Yield: 16 brownies

View online with photo: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies

Print version: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies/print/

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended.

Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan.

Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.

Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g; Diabetic Exchanges: 1 starch, 1 fat

QUESADILLAS

Recipe Yield: 8 servings (2 wedges)

View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas

Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/

Source: Forbidden Foods Diabetic Cooking

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 (8-inch) flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat

SPINACH SALAD WITH CREAMY BEET DRESSING

Recipe Yield: Makes 2 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing

Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/

Ingredients

1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)

1 1/2 tsp. Dijon-style mustard

1 1/2 tsp. apple cider vinegar

4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided

1 Tbsp. extra virgin olive oil

Salt and ground black pepper, to taste

1 1/2 ounces French green beans

3 cups baby spinach

2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup

2 tablespoons sweet onion, cut in very thin crescents

1 small roasted or cooked beet

Directions

For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.

With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.

Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.

Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.

In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.

Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.

Note: When buying beets in a can or jar, be sure they are not pickled.

Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g

WEST COAST CHICKEN BREAST

Recipe Yield: Serves: 4

https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Notes:

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

MUSHROOM DILL SAUTE

https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)

Ingredients

1 tablespoon margarine

2 cups sliced white mushrooms (8 ounces)

1 red or yellow bell pepper, cored, seeded, and cut in thin strips

1 clove garlic, minced

2 teaspoons Dijon mustard

2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed

1/8 teaspoon freshly ground pepper

Directions

Melt the margarine in a large nonstick skillet over medium heat.

Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.

Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.

Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat