Friday Recipes

Here are six yummy recipes to help you through the weekend, including Bombay Chicken and Country Peach Tart. Enjoy!

BAKED EGG ROLLS

This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”

Recipe Yield: Makes 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/

Ingredients

1 cooked pork tenderloin, (1 pound), trimmed

Cooking spray

4 cups coleslaw mix

2 green onions, thinly sliced

1/2 cup fresh cilantro, chopped

3 tablespoons hoisin sauce

16 egg roll wrappers

Directions

Preheat the oven to 425 degrees F.

Spray a large baking pan with cooking spray.

Place the coleslaw mix and green onions in a medium microwave-safe bowl.

Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.

Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.

Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.

Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.

Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.

Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.

Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g

CRUNCHY SNACK MIX

Recipe Yield: Makes 4 cups (8 servings)

Source: The New Family Cookbook for People with Diabetes

View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix

Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/

Ingredients

2 tablespoons margarine

1/2 teaspoon seasoned salt

2 teaspoons Worchestershire sauce

1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix

1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex

1 cup (1 ounce, or about 90) thin pretzel sticks

1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers

Directions

Preheat the oven to 250 degrees F.

Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.

Add the cereals, pretzels, and crackers.

Stir to coat the pieces with margarine.

Bake 45 minutes, stirring every 15 minutes.

Spread on paper towels to cool.

Store in an airtight container.

Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

COUNTRY PEACH TART

This recipe begins, “Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.”

Recipe Yield: Serves: 8

View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart

Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/

Ingredients

Pastry for single-crust 9-inch pie

4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed

1/2 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1/2 teaspoon ground cinnamon

1/4 teaspoon almond extract

*May substitute 12 packets Equal sweetener

Directions

Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.

Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.

Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams

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

VICHYSSOISE

Recipe Yield: Yield: 9 cups (9 servings)

View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

2 large leeks, well washed and thinly sliced, white parts only

2 large or 3 medium potatoes, peeled and sliced

6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

1 cup fat-free evaporated milk

1/2 teaspoon salt

1/4 teaspoon white pepper

1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish

Directions

In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.

Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.

Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch

BOMBAY CHICKEN

Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken

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; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 Medium-Fat Meat