Saturday Recipes

Here are six recipes to help you through the weekend, including Spicy Pumpkin Soup with Green Chile Swirl and Black-Eyed Chicken. Enjoy!

FETTUCCINE WITH CHICKEN PICCATA

https://diabeticgourmet.com/diabetic-recipes/fettuccine-with-chicken-piccata

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Recipe Yield: Yield: 6 Servings

Ingredients

6 small boneless, skinless chicken breast halves (3 oz each)

Flour

Vegetable cooking spray

1 tablespoon margarine

2 tablespoons flour

1 can (14-1/2 ounces) reduced-sodium chicken broth

1/2 cup dry white wine or chicken broth

2 tablespoons lemon juice

1 tablespoon finely chopped parsley

2 teaspoons drained capers, optional

12 ounces fettuccine, cooked, warm

Directions

Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.

Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.

Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.

Nutritional Information Per Serving: Calories: 301; Fat: 6 g; Sodium: 175 mg; Cholesterol: 43.4 mg; Protein: 24.3 g; Carbohydrates: 35 g

Diabetic Exchanges: 2-1/2 Bread, 2 Meat

SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/

Ingredients

1 can (4 ounces) diced mild green chiles

1/4 cup light sour cream, plus additional for garnish

1/4 cup packed fresh cilantro leaves

1 can (15 ounces) solid-pack pumpkin

1 can (about 14 ounces) fat-free reduced-sodium chicken or vegetable broth

1/2 cup water

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon garlic powder

1/8 teaspoon ground red pepper (optional)

Directions

Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*

Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.

Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.

*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.

Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.

Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g

Exchanges per serving: 1 Bread/Starch.

CHEESY PESTO STUFFED MUSHROOMS

https://diabeticgourmet.com/diabetic-recipes/cheesy-pesto-stuffed-mushrooms

Recipe Yield: Yield: 6 Servings

Ingredients

14 oz. large stuffing mushrooms (approximately 16)

3/4 cup packed basil leaves

1-1/2 tablespoons olive oil

1-1/2 tablespoons toasted pine nuts

1 tablespoon grated Parmesan cheese

1/2 teaspoon minced garlic

2 tablespoons chicken stock or water

1/4 cup 5% ricotta cheese

Directions

Preheat oven to 425 degrees F. Spray a baking sheet with vegetable pan spray.

Wipe mushrooms clean and gently remove stems; reserve for another purpose. Put caps on baking sheet.

Put basil, olive oil, pine nuts, Parmesan and garlic in food processor; process until finely chopped, scraping down sides of bowl once. Add stock through the feed tube and process until smooth. Add ricotta and process until mixed.

Divide mixture evenly among mushroom caps. Bake for 10 to 15 minutes or until hot.

Nutritional Information Per Serving: Calories: 68; Fat: 5 g; Sodium: 62 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable, 1 Fat

TANGY LEMON SQUARES

This recipe begins, “These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!”

Yield: 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares

Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares/print/

Ingredients

Crust Ingredients:

3/4 cup all-purpose flour

1/3 cup Equal Spoonful or Granulated*

1/8 teaspoon salt

6 tablespoons cold stick butter, cut into pieces

1 teaspoon grated lemon peel

1 teapoon vanilla

Filling Ingredients:

2 eggs

3/4 cup Equal Spoonful or Granulated**

1/2 cup lemon juice

4 tablespoons stick butter, melted

1 tablespoon grated lemon peel

*May substitute 8 packets Equal sweetener

** May substitute 18 packets Equal sweetener

Directions

For Crust, combine flour, 1/3 cup Equal and salt in medium bowl.

Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs.

Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.

Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan.

Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.

For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.

Bake about 15 minutes or until filling is set.

Cool completely on wire rack. Cut into squares.

Store in airtight container in refrigerator.

Nutritional Information Per Serving: Calories: 95; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg; Protein: 2 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 starch, 1-1/2 fat

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well.

Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

DATE NUT BREAD

https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Recipe Yield: Yield: 16 servings

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

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