Thursday Recipes

Here are today's six recipes to try, including Bittersweet Chocolate Torte and and Baked Egg Rolls. Enjoy!

CHICKEN AND SWEET POTATO CHILI

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

This is from Diabetes Self-Management and can be found online here.

Ingredients

1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks

2 teaspoons canola oil

1 cup chopped onion

3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*

3 cloves garlic, minced

2 teaspoons chili powder

1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained

1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained

1/2 cup chipotle or jalapeño salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet Directionspotato provides about two and a half times the Recommended Daily Allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Nutrition Facts Per Serving: Calories: 258 calories, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.

PARMESAN GREEN BEANS

This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”

Recipe Yield: Yield: 4 servings

Serving Size: 1 cup green bean mix

Source: Deliciously Healthy Family Meals

View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans

Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/

Ingredients

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)

1 small onion, thinly sliced (about 1/2 cup)

1 bag (16 oz) frozen green beans

1 cup low-sodium chicken broth

1/4 cup grated parmesan cheese

1/4 tsp ground black pepper

Directions

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).

Add onion, and continue to cook for about 5 minutes over medium heat until soft.

Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.

Sprinkle with parmesan cheese and pepper, and serve.

Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g

CRUNCHY SNACK MIX

Recipe Yield: Makes 4 cups (8 servings)

Source: The New Family Cookbook for People with Diabetes

View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix

Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/

Ingredients

2 tablespoons margarine

1/2 teaspoon seasoned salt

2 teaspoons Worchestershire sauce

1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix

1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex

1 cup (1 ounce, or about 90) thin pretzel sticks

1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers

Directions

Preheat the oven to 250 degrees F.

Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.

Add the cereals, pretzels, and crackers.

Stir to coat the pieces with margarine.

Bake 45 minutes, stirring every 15 minutes.

Spread on paper towels to cool.

Store in an airtight container.

Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch

BAKED EGG ROLLS

This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”

Recipe Yield: Makes 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/

Ingredients

1 cooked pork tenderloin, (1 pound), trimmed

Cooking spray

4 cups coleslaw mix

2 green onions, thinly sliced

1/2 cup fresh cilantro, chopped

3 tablespoons hoisin sauce

16 egg roll wrappers

Directions

Preheat the oven to 425 degrees F.

Spray a large baking pan with cooking spray.

Place the coleslaw mix and green onions in a medium microwave-safe bowl.

Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.

Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.

Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.

Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.

Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.

Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.

Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g

BITTERSWEET CHOCOLATE TORTE

Recipe Yield: Serves: 12

View online with photo: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte

Print version: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte/print/

Ingredients

Torte Ingredients:

6 tablespoons stick butter or margarine

4 ounces unsweetened chocolate

1/3 cup fat-free milk

1/3 cup sugar-free apricot preserves or apricot spreadable fruit

2 teaspoons instant coffee crystals

1 egg yolk

1 teaspoon vanilla

1-1/2 cups Equal Spoonful or Granulated*

3 egg whites

1/8 teaspoon cream of tartar

1/4 cup all-purpose flour

1/8 teaspoon salt

Rich Chocolate Glaze Ingredients:

1 ounce semi-sweet chocolate

1 tablespoon stick butter or margarine

Whipped topping, fresh raspberries, and/or fresh mint (optional)

* May substitute 36 packets Equal sweetener

Directions

For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.

Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.

Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.

Bake in preheated 350F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.

For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.

Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 145;Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 starch, 2 fat

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat