Tuesday Recipes

Here are today's six yummy recipes to help you through the day, including Swedish Meatballs and Coconut Custard Pie. Enjoy!

TURKEY STROGANOFF

Recipe Yield: 4 Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-stroganoff.

Ingredients

1 pound ground lean turkey

1 teaspoon vegetable oil

1 small onion, chopped

2 garlic cloves, minced

1/2 pound fresh mushrooms, sliced

2 tablespoons arrowroot

3/4 cup Chicken Broth

3/4 cup white wine

Pinch red (cayenne) pepper

1 teaspoon poppy seeds

1 cup plain low-fat yogurt

Directions

In a large non-stick skillet, brown the turkey, about 10 minutes. Drain, remove from pan and keep warm.

Heat oil in skillet and cook onion and garlic until softened. Add mushrooms and cook until soft. Stir in arrowroot, broth, and wine and bring to a simmer.

Stir until sauce thickens. Add salt, pepper and poppy seeds. Return turkey to skillet and simmer, stirring, about 5 minutes. Remove from heat; stir in yogurt.

Nutritional Information Per Serving: Calories: 320; Fat: 17 g; Sodium: 241 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 12 g

Diabetic Exchanges: 3 Meat, 2 Vegetable

SWEDISH MEATBALLS

Recipe Yield: Yield: 12 servings

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View this at https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs

Ingredients

1 egg

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

2 slices white bread, lightly toasted and made into coarse crumbs

1/2 small onion, minced

2 tablespoon minced fresh parsley

1/2 teaspoon salt (optional)

1/4 teaspoon ground allspice

1/4 teaspoon nutmeg

1 pound ground skinless turkey breast

1/2 pound lean ground pork

3 tablespoons all-purpose flour

2 teaspoons vegetable oil

Directions

In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.

Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.

In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.) Transfer the cooked meatballs to a bowl, cover, and keep warm.

Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.

Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g

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

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Yield: 24 mini meatballs, 1 per serving.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce

Ingredients

1/2 pound ground beef Brisket

1/4 pound ground beef Ribeye Steak Boneless

1/4 pound Ground Beef (95% lean)

1 cup seasoned stuffing mix

1 egg, beaten

3 tablespoons water

1 teaspoon minced garlic

1/4 teaspoon salt

1/8 teaspoon pepper

Cranberry Barbecue Sauce:

2 teaspoons vegetable oil

1/2 cup chopped white onion

1 tablespoon minced garlic

2-1/2 cups fresh cranberries

1/2 cup orange juice

1/2 cup water

1/3 cup ketchup

1/4 cup light brown sugar

2 tablespoons cider vinegar

2 tablespoons molasses

1/2 teaspoon ground red pepper

Salt

Directions

Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.

Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.

Serve meatballs with barbecue sauce.

Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g

COCONUT CUSTARD PIE

This recipe begins, “A baked custard pie with less carbs and calories.”

Recipe Yield: Serves: 8

View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie

Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/

Ingredients

Pastry for single-crust 9 inch pie

4 eggs

2 cups 2% milk

1 cup Equal Spoonful or Granulated*

2 tablespoons cornstarch

1/2 teaspoon salt

1/2 cup toasted flaked coconut

1 teaspoon coconut extract (optional**)

* May substitute 24 packets Equal sweetener

** For added coconut flavor use the optional coconut extract.

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.

Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.

Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.

Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g

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

CRANBERRY-ALMOND TARTS

This recipe begins, “Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.”

Recipe Yield: Servings Per Recipe: 24

Serving Size: 1 square tart

View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts

Ingredients

1/2 (15 ounce) container refrigerated pie crusts

3/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup water

1 (12 ounce) bag fresh or frozen cranberries, thawed

1/4 cup chopped almonds, toasted

1/2 teaspoon almond extract

1 (8 ounce) carton non-dairy whipped topping

1/4 cup toasted almond slices
Directions

Preheat oven to 375 degrees F.

Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary.

Place squares in ungreased miniature muffin pans. Place in freezer.

Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended.

Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop.

Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries.

Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat.

Stir in almonds and almond extract. Spoon mixture into pastry shells.

Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.

Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g

TANDOORI CHICKEN SKEWERS WITH MINT RAITA

Makes 4 servings for main course or a snack for 6 or 12 people

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.

Ingredients

1 cup fat-free plain Greek yogurt, divided

1/3 cup reduced fat coconut milk, divided

2 tsp. curry powder, mild or hot

1-2 finely chopped garlic cloves

3/4 tsp. sea salt, divided

1 Tbsp. canola oil

1 lb. skinless and boneless chicken breast

2 Tbsp. finely chopped red onion

2 Tbsp. chopped fresh mint

1 tsp. fresh lime juice

12 (8-inch) bamboo skewers

Directions

In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.

Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken.

Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.

Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade.

Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle.

Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.

While chicken cooks, prepare the Raita (follows).

In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt.

When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.

Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g