Tuesday Recipes

Here are today's six recipes to help you through the day, including Chocolate Cherry Tarts and Skillet Stew. Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

15-MINUTE CHILI

Serving Size: 1 cup

Recipe Yield: Serves 4

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

To view this online, click here.

Ingredients

1 pound ground turkey

1 (15 oz.) can kidney or pinto beans, drained and rinsed

1 can low-fat, low sodium chicken broth

1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)

1 (6 oz.) can tomato paste

1 tablespoon chili powder

1/8 teaspoon cinnamon

1/4 teaspoon cumin

1/2 teaspoon fresh ground black pepper

Directions

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 Starch, 4 Very Lean Meat

SPINACH SOUFFLE

Recipe Yield: Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

1 small onion, minced

1 teaspoon margarine

3 tablespoons flour

1/2 teaspoon ground nutmeg

1/2 cup fat-free milk

1/2 cup reduced-sodium fat-free beef, or vegetable broth

2 egg yolks, lightly beaten

1 package (10-oz) frozen chopped spinach, thawed, well drained

Pinch white pepper

4 egg whites

Pinch cream of tartar

Directions

Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.

Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat

SKILLET STEW

View this at http://www.diabeticconnect.com/diabetic-recipes/general/3519-skillet-stew

Ingredients

12 oz. ground turkey

3/4 cup fresh chopped onion

1 1/2 cups fresh chopped celery

2 cups fresh mushroom slices

1 3/4 cups fat-free unsalted beef broth

5 oz. potatoes, Yukon Gold, cooked, sliced

10 3/4 oz. soup, tomato, creamy (such as Healthy Request)

1 tsp. dried parsley

1/4 tsp. black pepper

Directions

Brown meat in a skillet sprayed with butter-flavored cooking spray.

Stir in onion, celery, mushroom slices, and beef broth. Cook over medium heat for about 20 minutes, stirring occasionally.

Mix in potatoes, tomato soup, parsley flakes, and black pepper.

Lower the heat and simmer for 5 minutes, stirring often.

Nutritional Facts: Servings: 4; Calories: 232.2; Total Carbs: 16.7 g; Dietary Fiber: 2.5 g; Sugars: 5.6 g; Total Fat: 9.8 g; Saturated Fat: 2.7 g; Unsaturated Fat: 7.1 g; Potassium: 461.4 mg; Protein: 19.2 g; Sodium: 356.2 mg

Diabetic Exchanges: 1/2 Fat; 2 1/4 Meat; 1/4 Starch; 2 Vegetable; 2 1/2 Very Lean Meat

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.

Ingredients

4 cloves garlic, finely chopped


1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g

Diabetic Exchanges: 4-1/2 Low-Fat Meat

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat