Friday Recipes

Here are today's six recipes to help you through the weekend, including Steak, Roasted Tomato and Bean Chili and Hearty Irish Stew. Enjoy!

FRENCH COUNTRY BEAN SOUP

Recipe Yield: Makes 8 servings (with chicken)

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces(optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

STEAK, ROASTED TOMATO AND BEAN CHILI

Recipe Yield: Makes 8 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili

Ingredients

3 pounds Shoulder Steaks, cut 3/4-inch thick

2 tbsp vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

2-1/2 cups no-salt added roasted tomato salsa

1/4 cup chili powder

2 tsp ground cumin

2 cans (15 ounces each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions:

Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g

CAPPUCCINO COOKIES

Yield: about 4 dozen cookies. Serving size: 2 cookies.

To view this online, go to https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cappuccino-cookies/?utm_source=et&utm_medium=weekly&utm_campaign=2018-01-10

Ingredients

1 package (about 18 ounces) devil's food cake mix

8 egg whites

3/4 cup fat-free (skim) milk

1 tablespoon instant coffee granules

1 teaspoon ground cinnamon

Powdered sugar (optional)

Directions

Preheat oven to 400°F. Lightly spray cookie sheets with nonstick cooking spray.

Mix cake mix, egg whites, milk, instant coffee, and cinnamon in medium bowl with spatula until well blended. Drop dough by rounded teaspoonfuls onto prepared cookie sheets.

Bake 5 minutes or until centers are set. Cool on cookie sheets 1 minute. Remove to wire racks; cool completely. Sprinkle with powdered sugar, if desired.

Note: Cooking time is based on cooking 2 dozen cookies at a time.

Nutrition Facts Per Serving: Calories: 103 calories, Carbohydrates: 17 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 203 mg, Fiber: 1 g

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

ORANGE CRANBERRY BREAD

Recipe Yield: Yield: 1 loaf (18 slices)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View at https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread

Ingredients

2 cups all-purpose flour

1/2 cup sugar

1/2 teaspoon baking flour

1/2 teaspoon salt

1 medium orange

2 teaspoons margarine, melted

1 large egg, beaten, or 1/4 cup egg substitute

1 teaspoon pure vanilla extract

1 cup fresh or frozen cranberries, coarsely chopped

1/2 cup chopped walnuts

Directions

Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.

Sift the flour, sugar, baking soda, and salt together in a large bowl.

Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.

Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.

Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.

If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.

Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 1/2 Fat

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g