Wednesday Recipes

It's half-way through the work week. (Yay!) Here are six yummy recipes to help you through the day, including Grilled Turkey Portabella Mushrooms and Vegetable Kebabs and Apple Stuffed Acorn Squash. Enjoy!

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

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs

Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g

VEGETABLE BEEF BARLEY SOUP

Yield: 4 Servings

https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat

SAUSAGE, BARLEY, AND SPINACH STUFFED MUSHROOMS

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/sausage-barley-and-spinach-stuffed-mushrooms/.

Ingredients

1/2 cup quick-cooking barley

1 cup reduced-sodium chicken broth

2 links (8 ounces) hot or mild turkey Italian sausage*

3 cups packed baby spinach leaves

4 large portobello mushroom caps, stems removed

Olive oil cooking spray

1/4 cup crumbled blue cheese

Directions

Preheat oven to 450°F. In medium saucepan combine barley and broth; bring to a boil over high heat. Reduce heat; cover and simmer 12 to 14 minutes or until barley is tender and liquid is absorbed.

Meanwhile, remove sausage from casings; cook in large nonstick skillet on medium-high heat until no longer pink, stirring frequently. Drain fat. Add spinach to skillet, turning until spinach wilts. Stir mixture into cooked barley.

Remove and discard gills from undersides of mushroom caps. Place caps, rounded sides up, on foil-lined baking sheet coated with cooking spray; coat tops lightly with cooking spray. Bake 5 minutes or until hot. Turn caps over; spoon about 1/2 cup barley mixture evenly into caps and top with cheese. Bake 6 to 8 minutes or until stuffing is heated through and mushrooms are tender.

*You may substitute with turkey breakfast sausage links.

Note: Barley is a whole grain rich in both soluble and insoluble fiber. It also contains vitamins, minerals, antioxidants, and phytochemicals. Experts recommend eating at least 3 servings of whole grains every day.

Yield: 4 servings. Serving size: 1 mushroom with 1/2 cup mixture per serving.

Nutrition Facts Per Serving: Calories: 234 calories, Carbohydrates: 26 g, Protein: 18 g, Fat: 8 g, Saturated Fat: 3 g, Cholesterol: 43 mg, Sodium: 490 mg, Fiber: 5 g

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

APPLE STUFFED ACORN SQUASH

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.

Ingredients

1/4 cup raisins

2 acorn squash (about 4 inches in diameter)

Butter-flavored cooking spray

2 tablespoons sucralose no-calorie sweetener

1/4 teaspoon ground cinnamon

2 medium Fuji apples

2 tablespoons light butter

Directions

Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.

Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.

Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.

Yield: 8 servings.

Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g

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

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