Tuesday Recipes

Here are today's six recipes to help you through the day, including Albondigas Meatballs and Oven-Fried Chicken. Enjoy!

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.

CHIPOTLE ALBONDIGAS MEATBALLS

Recipe Yield: Yield: Makes 12 servings, 1 per serving

https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs

Ingredients

1 pound Ground Beef

1/4 cup soft whole wheat bread crumbs

1 large egg, slightly beaten

4 tablespoons chopped fresh cilantro, divided

2 tablespoons water

1 teaspoon ground chipotle chili powder, divided

1/2 teaspoon salt

1 can (15 ounces) tomato sauce

Chopped fresh cilantro (optional)

Directions

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g

LEMON POUND CAKE

This recipe begins, “This sugar-free pound cake is easy to make because it uses a reduced-fat baking mix as the base. Lemon yogurt, juice and grated lemon peel provide rich flavor. This is sure to become a favorite with frequent requests.”

Recipe Yield: 16 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-pound-cake

Ingredients

Cooking spray

2-1/2 cups reduced-fat baking mix (Bisquick)

48 packets Equal sweetener*

2 tablespoons cornstarch

4 teaspoons grated lemon peel

1 cup lite lemon flavored nonfat yogurt

6 tablespoons butter, melted

2 eggs

2 tablespoons fresh lemon juice

2 tablespoons 2% milk

1 teaspoon vanilla extract

1/2 teaspoon almond extract

*Substitute 2 cups Equal Spoonful for the packets.

Directions

Preheat oven to 350F.

Spray a 9 cup Bundt cake pan OR a 9 x 5-inch loaf pan with cooking spray; set aside.

Combine baking mix, Equal, cornstarch and lemon peel.

Mix in yogurt, melted butter, eggs, lemon juice, milk and flavorings until blended.

Spoon mixture into prepared pan.

Bake 40 to 45 minutes or until wooden pick inserted near center comes out clean.

Let cake cool in pan 5 minutes.

Remove and cool completely on wire rack.

Nutritional Information Per Serving: Calories: 137; Fat: 6 g; Sodium: 258 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Fat; 1 Starch

EAST-WEST BURRITO

Recipe Yield: Makes 8 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/east-west-burrito

Ingredients

1/2 tsp. ground coriander

1/4 tsp. ground cinnamon

1/4 tsp. ground cumin

Pinch tsp. ground cardamom

Pinch tsp. ground black pepper

1/2 lb. skinless, boneless chicken breast, cut lengthwise into 1/2-inch strips

3 tbsp. canola oil, divided

1 medium onion, chopped

1 yellow bell pepper, seeded and chopped

1 1/3 cups canned fat-free refried kidney or pinto beans

8 flour tortillas (7-8 inch)

1 1/3 cups cooked brown rice

4 Tbsp. reduced-fat sour cream

1/2 cup (loosely packed) cilantro leaves, roughly cut up

1 cup prepared salsa

Directions

Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight. Bring to room temperature before cooking.

Heat 2 teaspoons oil in a medium skillet over medium-high heat. Sauté chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.

Add remaining oil to the pan. Sauté onions and pepper until soft and lightly browned, about 8 minutes. Transfer with a slotted spoon to the chicken, mix in and set aside. Add beans to the pan and cook, stirring until they are warmed.

Warm tortillas in a large, dry skillet over medium high heat. Spread one-fourth of the beans in center of each. Top with rice, then chicken mixture. Add a dollop of sour cream and a sprinkle of cilantro leaves. Fold sides of tortillas over the filling, then fold in ends. Turn the burrito over. Serve with salsa sauce on the side.

Nutritional Information Per Serving: Calories: 346; Fat: 10 g; Sodium: 562 mg; Protein: 16 g; Carbohydrates: 48 g

Diabetic Exchanges: 3 Bread/Starch, 2 Lean-Meat, 1 Fat

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

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