Wednesday Recipes

Here are today's six yummy recipes to help you through the day, including Turkey Spinach and Apple Wrap and Chocolate Cream Pie. Enjoy!

CHICKEN AND ALMOND STEW

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

CHOCOLATE CREAM PIE

Source: Equal®

Serves: 8

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie

Ingredients

Pastry for single-crust 9-inch pie

1-1/2 cups Equal® Spoonful or Granulated*

1/2 cup cornstarch

1/3 cup European or Dutch-process cocoa

1/4 teaspoon salt

3 cups 2% milk

2 eggs

1 teaspoon vanilla

Light whipped topping (optional)

Chocolate curls (optional)

* May substitute 36 packets Equal sweetener

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. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.

Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.

Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.

Remove from heat. Stir in vanilla.

Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.

Notes:

A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!

Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 milk, 1 starch, 2 fat

TURKEY, SPINACH AND APPLE WRAP

Recipe Yield: Makes two wraps, or 2 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.

Ingredients

1 Tbsp. reduced-fat mayonnaise

2 tsp. honey mustard

2 whole-wheat lavash wraps or flour tortillas

2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce

4 thin slices turkey breast (4 ounces)

1/4 Granny Smith apple, sliced paper-thin

Directions

Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.

Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat

BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS

Yield: 4 servings. Serving size: 3/4 cup.

This is from Diabetes Self-Management.

To view this online, click here.

Ingredients

2 teaspoons butter

3 cups cubed (about 1/2 inch) peeled butternut squash

1 tablespoon packed brown sugar

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup water

1 cup cubed (about 1/2 inch) peeled Granny Smith apple

2 tablespoons dried cranberries

2 tablespoons chopped walnuts

Directions

Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.

Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g

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

SWEET POTATO PIE

This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”

Recipe Yield: 8 servings

From Diabetic Gourmet

Ingredients

3 tbsp margarine

1/4 tsp cinnamon

1/4 cup sugar

3 large sweet potatoes, cooked, mash

1/4 tsp salt

1 cup skim milk

1 egg yolk

3 egg whites, beaten stiff

3 tbsp lemon juice

1 (9-inch) unbaked pie shell

1 tsp lemon peel

Directions

Use about 1-1/2 pounds sweet potatoes.

Heat oven to 350F.

Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon.

Stir in sweet potatoes and milk. Mix well.

Fold in egg whites; pour into pie shell.

Bake for 40 to 50 minutes or until knife inserted in center comes out clean.

To reduce saturated fat, use a homemade pie shell made with vegetable oil.

Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g

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