Tuesday Recipes

Here are six recipes to help you through the day, including Chicken with Peppers and Double Chocolate Brownies. Enjoy!

LENTILS ITALIANO

Recipe Yield: Makes: 6 Servings (1 Serving = 2/3 Cup)

https://diabeticgourmet.com/diabetic-recipes/lentils-italiano

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

3/4 cup chopped onion

1 clove garlic, minced

1 tablespoon olive oil

2 cups Vegetable broth or one 14-ounce can beef or vegetable broth

3/4 cup dried lentils, washed

One 16-ounce can diced tomatoes with juice

1/4 to 1/2 teaspoon crushed red pepper flakes

1/2 teaspoon salt

1 tablespoon chopped fresh basil, or 1 teaspoon dried basil

1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano

1/4 teaspoon freshly ground pepper

Directions

In a heavy saucepan, saute the onion and garlic in the olive oil for 5 minutes, until the onion is tender.

Add the broth and lentils. Cover and simmer for 30 minutes.

Add the tomatoes with their liquid, 1/2 cup water, and the remaining ingredients; simmer over low heat, uncovered, for about 45 minutes, stirring occasionally. Add water if the mixture becomes too dry.

Nutritional Information Per Serving: Calories: 131; Fat: 3 g; Sodium: 324 mg; Protein: 8 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat

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

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

COQ AU VIN

Recipe Yield: 6 servings

Source: 1,001 Recipes For People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin

Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/

Ingredients

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

5 slices reduced-sodium bacon, diced

3 green onions and tops, sliced

5 pearl onions, peeled, halved

8 ounces whole small mushrooms

8 small new potatoes, halved

1 teaspoon minced garlic

1/2 teaspoon dried thyme leaves

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup water

1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth

Directions

Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.

Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.

Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.

Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g

Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable

SPICY CHICKEN THIGHS

Recipe Yield: 4 chicken thighs (4 servings)

https://diabeticgourmet.com/diabetic-recipes/spicy-chicken-thighs

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

4 medium to large skinless chicken thighs (1-1/2 pounds)

One 8-ounce container plain low-fat yogurt

1/4 cup hot salsa or picante sauce

1 tablespoon curry powder

1 teaspoon ground cumin

Directions

Place the chicken in a glass dish. In a small bowl, combine the yogurt, salsa, curry powder, and cumin. Pour over the chicken, turning to coat. Cover and refrigerate at least 6 hours or up to 24 hours.

Heat the oven to 375 degrees F. Transfer the chicken and sauce to an oven proof dish prepared with nonstick pan spray. Bake, uncovered, 40 to 45 minutes, or until the chicken is tender and cooked through.

Notes:

Contains 4 g sugars.

Nutritional Information Per Serving: Calories: 186, Fat: 8 g; Sodium: 139 mg; Cholesterol: 73 mg; Protein: 22 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat