Tuesday Recipes

Here are today's six recipes to help you through the day, including Sugar Free Blueberry Muffins (yum!) and 20-Minute Chicken Creole. Enjoy!

BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD

Source: AICR

Makes 8 servings.

To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.

Ingredients

2 cups broccoli florets

2 cups cherry tomatoes, stems removed

1 bunch watercress, long stems trimmed, coarsely chopped and cut in half

1/2 Tbsp. red wine vinegar

1 Tbsp. extra virgin olive oil

1/2 tsp. minced garlic

Salt and freshly ground black pepper to taste

Directions

Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.

In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

SUGAR FREE BLUEBERRY MUFFINS

This recipe begins, “Blueberry-filled muffins that have a cake-like texture.” Yum!

Recipe Yield: 12 muffins, Serving size: 1 muffin

View online with Photo: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins

Print version: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins/print/

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

Sift together flour, baking powder and salt, set aside.

Beat margarine at medium speed with an electric mixer until creamy.

Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.

Add eggs one at a time, beating until blended after each addition. Stir in vanilla.

Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

Spoon batter evenly into paper lined muffin cups.

Bake 20 to 22 minutes or until golden.

Remove from pan immediately and cool on wire rack.

Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g

20-MINUTE CHICKEN CREOLE

To view online, go to https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole

Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)

Ingredients

12 oz boneless, skinless chicken breast, cut into thin strips

1 cup canned whole peeled tomatoes, chopped

1 cup chili sauce (look for lowest sodium version)

1-1/2 cup green bell pepper, rinsed and chopped

1-1/2 cup celery, rinsed and chopped

1/4 cup onion, chopped

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

1/4 tsp crushed red pepper

1/4 tsp salt

Directions

Spray saute pan with cooking spray. Preheat over high heat.

Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.

Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.

Simmer, covered, for 10 minutes.

Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g

OVEN-FRIED CHICKEN

This recipe begins, “This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.”

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

Recipe Yield: 8 servings.Serving Size: 1 chicken breast.

Ingredients

1-1/2 cups fine bread crumbs

1/2 cup all-purpose flour

1 tsp paprika

1 tsp rosemary, basil or oregano

3 Tbsp canola oil

8 boneless, skinless chicken breasts halves

Directions

Preheat oven to 350F.

Lightly grease 9 x 13 inch baking dish.

In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.

Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.

Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 grams

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Recipe Yield: 24 mini meatballs, 1 per serving.

View online with Photo: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce

Print version: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce/print/

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

VIETNAMESE PHO

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

Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups

Ingredients

Soup Ingredients:

1/2 lb sirloin tip, sliced very thinly

1-1/2 Tbsp canola oil, divided

1 small onion, sliced into thin rings

4 cups sodium-reduced beef stock

2 cups water

1 Tbsp freshly grated ginger

1 stalk lemongrass chopped or 3 Tbsp dried lemongrass

1/2 tsp whole black peppercorns

1 cinnamon stick

4 oz ounces rice vermicelli noodles

2 cups bean sprouts

Garnish Ingredients:

1 lime, quartered

1/2 cup each fresh basil, mint and cilantro each

1 small jalapeno pepper, thinly sliced (optional)

1 Tbsp fish sauce

Directions

In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.

Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)

Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.

Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.

Add beef to stock mixture and cook to desired doneness.

To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.

Notes: This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.

Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g