Thursday Recipes

Here are today's six recipes to help you through the day, including Chimichurri Steak Wraps and Creamy Baked Custard with Maple Syrup. Enjoy!

GOOD LUCK CHICKEN FRICASSEE

Recipe Yield: Makes 8 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee

Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/

Ingredients

1 cup dried black-eyed peas

1 medium onion, chopped

2 garlic cloves, minced

2 Tbsp. canola oil, divided

10 oz. crimini mushrooms, cut into 1/2- inch slices

1 Tbsp. fresh thyme, minced

1 1/2 lb. skinless boneless chicken breast

Salt and freshly ground black pepper

2 Tbsp. flour

2 1/2 cups fat-free, reduced-sodium chicken broth

1 lb. spinach leaves, rinsed and drained

1/2 Tbsp. Dijon mustard, or to taste

Directions

Pick over peas, place in a saucepan and cover with cold water by 2 inches.

Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.

In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.

Add onion and garlic and cook, stirring occasionally, until onion softens.

Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.

Cut chicken into bite-sized pieces. Season with salt and pepper.

Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.

While mixture is cooking, cut spinach leaves into thin strips.

When peas in simmering mixture are tender, stir spinach into the chicken mixture.

Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g

APRICOT BARS

Recipe Yield: 20 servings, 1 bar per serving

Source: Forbidden Foods Diabetic Cooking

View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars

Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/

Ingredients

3/4 cup dried apricots, divided

1/3 cup water

3/4 cup all-purpose flour

1 teaspoon baking powder

3/4 teaspoon cinnamon

1/4 teaspoon baking soda

1 egg

1/2 cup granulated sugar

1 tablespoon canola oil

1 tablespoon grated lemon zest

1 teaspoon vanilla

2 teaspoons powdered sugar

Directions

Preheat the oven to 350 degrees F.

Spray an 8x8-inch baking pan with nonstick cooking spray.

In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.

In a small bowl, diced the remaining apricots.

Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.

In a blender, add the cooled apricot mixture and puree, about 1 minute.

Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.

Pour this mixture into the middle of the flour mixture and stir until just combined.

Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.

Sprinkle powdered sugar over the warm bars. Cool before cutting.

Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g

Diabetic Exchanges: 1 Carbohydrate

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

BOMBAY CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 5 - Difficulty Level: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat

CREAMY BAKED CUSTARD WITH MAPLE SYRUP

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/

Ingredients

2 1/2 cups fat-free half-and-half

1/2 cup cholesterol-free egg substitute

1/4 cup sugar

2 teaspoons vanilla

Dash ground nutmeg

3 cups boiling water

2 tablespoons maple syrup

Directions

Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.

Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.

Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.

Drizzle with maple syrup before serving.

Yield: 6 servings. Serving size: 6 ounces

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g

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

BLACK BEAN AND TOMATO SALSA

View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend.

If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Starch