Friday Recipes

Here's a question I'm sure anyone who uses insulin has wondered: What should I do with my expired insulin?

According to Diabetes Self-Management, you should discard it, as its effectiveness "may be severely compromised."

Diabetes Self-Management also has an article about insulin that you might be interested in reading ("Insulin: What you Need to Know"), as it has quite a lot of useful information. (You can click the previous link, or click here to get to the article.)

And now, here are six yummy recipes to help you through the day, including Turkey Vegetable Chili Mac and Chimichurri Steak Wraps. Enjoy!

HOT AND SOUR SOUP

Recipe Yield: 10 (1 cup) servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/

Source: Eater's Choice Low-Fat Cookbook

Ingredients

10 large dried black mushrooms

1/2 cup tree ear fungi

1/3 tiger lily stems (golden needles)

2 tablespoons cornstarch

3 tablespoons water

3/4 diced uncooked chicken breast

1 teaspoon olive oil

1 tablespoon soy sauce

1 can (8 oz.) bamboo shoots, sliced

6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water

3 tablespoons white vinegar

1 tablespoon double black soy sauce

2 cakes tofu (fresh bean curd), cubed

2 teaspoons chili oil

2 egg whites, beaten

4 green onions, sliced

Directions

Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.

In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.

Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.

Combine cornstarch and water into a smooth paste. Set aside.

In a heated wok or skillet, saute chicken in oil until chicken is cooked through.

Stir in regular soy sauce.

Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.

Add chicken stock, vinegar, and double black soy sauce.

Stir cornstarch mixture into soup. Let thicken.

Add tofu and bring soup to a boil.

Stir in the chili oil and white pepper.

Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.

Garnish each bowl of soup with chopped green onions.

Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat

GINGERED ORANGE CARROTS

Recipe Yield: Makes about 2 cups (4 servings)

https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Notes:

4g sugars and 2g dietary fiber.

Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

TURKEY VEGETABLE CHILI MAC

From Diabetes Self-Management.

To view online, click here.

Yield: 6 servings.

Ingredients

3/4 pound ground turkey

1 can (about 15 ounces) black beans, rinsed and drained

1 can (about 14 ounces) Mexican-style diced tomatoes

1 can (about 14 ounces) diced tomatoes

1 cup frozen corn

1/2 cup chopped onion

2 cloves garlic, minced

1 teaspoon Mexican seasoning

1/2 cup uncooked elbow macaroni

1/3 cup sour cream

Directions

Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.

Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.

Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.

Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g

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

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

CHIMICHURRI STEAK WRAPS

Yield: Makes 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps

Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/

Ingredients

12 ounces grilled top sirloin steak, cut into slices

3 cups fresh baby spinach

1/2 large red bell pepper, cut into thin strips

4 medium whole wheat tortillas (8 to 10-inch diameter)

Chimichurri Sauce

1 cup fresh parsley leaves

2 cloves garlic

3 tablespoons olive oil

1 tablespoon red wine vinegar

1/4 teaspoon salt

Directions

Place parsley and garlic in food processor or blender container.

Cover; process until finely chopped.

Add oil, vinegar and salt; process just until blended.

Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.

Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.

Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.

Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g

HERB-CRUMBED BROCCOLI

https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Recipe Yield: 6 Servings

Ingredients

Butter-flavored vegetable cooking spray

2-4 tablespoons chopped pecans

1/4 cup dry unseasoned breadcrumbs

1/2 teaspoon dried marjoram leaves

1/4 teaspoon dried chervil leaves

2 tablespoons finely chopped parsley

1-1/2 lb broccoli, cut into florets and stalks sliced, cooked

Salt and pepper, to taste

Directions

Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.

Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.

Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g

Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat