Friday Recipes

It's finally Friday, time to start thinking about the weekend. Here are six recipes to help you through, including Turkey Bacon Burgers and One-Pot Chicken and Vegetables. Enjoy!

HERBED CHICK PEA SALAD

https://diabeticgourmet.com/diabetic-recipes/herbed-chick-pea-salad

Recipe Yield: Serves 6

Ingredients

1 (16-oz.) can garbanzo beans (or chickpeas), drained

1/4 cup chopped parsley

1 medium tomato, cored and chopped

1/4 cup sliced ripe olives

2 tablespoons olive oil

1 teaspoon ground cumin

1 clove garlic, minced

1 tablespoon red wine vinegar

1 teaspoon dry mustard

Directions

In medium bowl, stir together beans, parsley, tomato and olives. In a small bowl, whisk together remaining ingredients until well blended. Toss dressing well with beans. Cover and refrigerate until serving.

Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 210 mg; Protein: 4 g; Carbohydrates: 14 g; Diabetic Exchanges: 1 Bread/Starch, 1 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 WITH SUN-DRIED TOMATES

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868

Online version: http://diabeticgourmet.com/recipes/html/868.shtml

Source: Magic Menus for People with Diabetes

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat

TURKEY BACON BURGERS

This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”

Makes 10 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323

View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml

Ingredients

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1 (16-ounce) package Jennie-O Lean Ground Turkey

15 slices of chopped, uncooked Jennie-O Turkey Bacon

1/2 cup minced onion

1 tablespoon chopped garlic

1/2 teaspoon freshly ground black pepper

10 lettuce leaves

10 tomato slices

20 sweet onion slices

avocado slices, if desired

pickled jalapeno slices, if desired

mustard, if desired

Directions

In large mixing bowl, combine ground turkey,onion, garlic and pepper*.

Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.

Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.

Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.

Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g

WILD & BROWN RICE WITH EXOTIC MUSHROOMS

From Diabetes Self-Management. Can be viewed online here.

Ingredients

1 2/3 cups packaged unseasoned brown and wild rice blend

6 cups water

1/2 ounce dried porcini or morel mushrooms

3/4 cup boiling water

2 tablespoons margarine

8 ounces cremini (brown) or button mushrooms, sliced

2 cloves garlic, minced

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme

1 teaspoon salt

1/4 teaspoon black pepper

1/2 cup sliced green onions

Directions

Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*

Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.

Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.

Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.

*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.

Yield: 8 servings. Serving size: 1/8 of total recipe.

Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 1 Fat.

CINNAMON SUGARED PUMPKIN-PECAN MUFFINS

Yield: 12 servings. Serving size: 1 muffin.

This is from Diabetes Self-Management.

To view this online, click here.

Ingredients

8 tablespoons sugar, divided

2 1/2 to 3 teaspoons ground cinnamon, divided

1 cup 100% bran cereal

1 cup fat-free (skim) milk

1 cup all-purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup solid-pack pumpkin

1 egg, beaten

1 tablespoon vanilla

1 package (2 ounces) pecan chips (1/2 cup)

Directions

Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.

Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.

Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.

Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.

Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.