Tuesday Recipes

Here are six yummy recipes to help you through the day, including Southwestern Chicken Salad and Herb-Crumbed Broccoli. Enjoy!

WEST COAST CHICKEN BREAST

Recipe Yield: Serves: 4

https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Notes:

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

ZUCCHINI LEMON BREAD

https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Yields one 18-slice loaf.

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

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

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Notes:

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch, 1 Fat

SOUTHWESTERN CHICKEN SALAD

Source: 200 Healthy Recipes in 30 Minutes or Less!

Recipe Yield: Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad

Print version: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad/print/

Ingredients

Salad:

1 cup cooked corn kernels

1 cup diced tomatoes

1 cup green peas, frozen and thawed

1/2 cup each sliced red and green pepper

1/3 cup canned black beans, drained

2 cups cooked, cubed chicken breast

Dressing:

1 tablespoon olive oil

1/4 cup lime juice

2 teaspoons cumin

1 tablespoon chopped cilantro

2 teaspoons chili powder

1 teaspoon oregano

Directions

Combine all salad ingredients.

In a blender or food processor, blend all dressing ingredients.

Toss the dressing with the salad and serve.

Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g

Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated 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

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. chicken or vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes:

Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable