Wednesday Recipes

Here are today's six recipes to help you through the day, including Pasta with Broccoli Rabe and Coconut Custard Pie. Enjoy!

ORANGE AND KIWI SALAD

Recipe Yield: Yield: 6 servings (1 cup each)

View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

Ingredients

3/4 pound romaine lettuce (about 1 small head)

3 small kiwi fruits, peeled and sliced into 1/4-inch rounds

2 oranges, peeled and sliced into 1/2-inch rounds

3 tablespoons apple cider or champagne vinegar

1 teaspoon lemon juice

Salt and pepper to taste

2 tablespoons walnut oil or olive oil

1 small red onion, sliced into rings

Directions

Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.

Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.

Top the salad with red onion rings.

Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Fruit, 1 Fat

GOLDEN CURRANT PILAF WITH CINNAMON

Recipe Yield: Yield: 6 Servings (1/2 cup each)

View online at https://diabeticgourmet.com/diabetic-recipes/golden-currant-pilaf-with-cinnamon

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

3/4 cup chopped onion

2 teaspoons olive oil

1 cup uncooked long-grain white rice

2 cups homemade chicken broth or canned reduced-sodium chicken broth

1/2 cup dried currants

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon salt (optional)

1/4 cup packed chopped fresh parsley

Directions

Saute the onion in the oil in a medium saucepan over medium-low heat until tender, about 5 minutes. Add the rice; cook 1 minute. Stir in the broth, currants, turmeric, cinnamon, and salt (if desired).

Bring to a boil. Reduce the heat; cover and simmer until most of the liquid is absorbed, about 20 minutes. Remove from the heat; let stand, covered, 5 minutes. Stir in the parsley.

Nutritional Information Per Serving: Calories: 179; Fat: 2 g; Sodium: 35 mg; Protein: 4 g; Carbohydrates: 37 g

Diabetic Exchanges: 1-1/2 Starch, 1 Fruit

CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE

Recipe Yield: Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

2 tablespoons flour

1/2 teaspoons salt

1/4 teaspoons freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil, divided

1 shallot, minced

2 tablespoons balsamic vinegar

2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water

1/4 cup apple cider

1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions

Preheat oven 200 degrees F.

Place flour in a shallow bowl; season with salt and pepper.

Dredge each chicken paillard in flour, shaking off excess.

Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

In a large skillet, heat 2 tablespoons oil over medium-high heat.

Add chicken and cook until golden brown, about 4 to 5 minutes per side.

Transfer to an ovenproof plate and keep warm in the oven.

Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.

Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.

Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.

Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 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

MUSHROOM & CHICKEN SKILLET

This is fromDiabetes Self-Management and can be viewed online here.

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

Ingredients

1 pound boneless skinless chicken breasts, cut into bite-size pieces

1 can (about 14 ounces) fat-free chicken broth

1/4 cup hot water

1/2 teaspoon dried thyme

2 cups uncooked instant rice

8 ounces mushrooms, thinly sliced

1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted

Chopped fresh parsley

Directions

Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.

Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.

Tip: Serve with mixed greens salad and sliced fresh strawberries.

Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 3 Meat.

PASTA WITH BROCCOLI RABE

This is fromDiabetes Self-Management and can be viewed online here.

Yield: 6 servings.

Ingredients

1/4 teaspoon salt

1 pound broccoli rabe*, stems trimmed

1/4 cup extra virgin olive oil

2 cloves garlic, minced

1/2 teaspoon red pepper flakes

1 pound ziti pasta

2 tomatoes, seeded and chopped

Directions

Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.

Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.

Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.

Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.

*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor

Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g

Exchanges per serving: 4 Bread/Starch, 2 Fat.