Friday Recipes

Here are today's six yummy recipes to help you through the weekend, including Turkey London Broil and Date Nut Bread. Enjoy!

CURRIED POTATO CHOWDER

Recipe Yield: Servings: 8

Source: Joslin Diabetes Gourmet Cookbook

Book Title: Joslin Diabetes Gourmet Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder

Ingredients

Olive oil cooking spray

2 large onions, about 1 pound thinly sliced

1/4 cup dry white wine

1 tbls dry English mustard

1 clove garlic, minced

1 cup plain nonfat yogurt

1/8 tsp sugar

Grated lemon zest of garnish

3 cups beef stock

Thin cucumber slices for garnish

2 large russet potatoes

Directions

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.

Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.

Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.

Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.

Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 bread/starch

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

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

Ingredients

4 cloves garlic, finely chopped

1/3 cup olive oil

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

CRISPY CHICKEN

Recipe Yield: Servings: 4

Serving Size: 3 – 4 oz

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

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

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

EGGPLANT AND TOMATO CASSEROLE

Recipe Yield: Serves: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g

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

TOMATO AND RED ONION SALAD

This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”

Recipe Yield: Serves 8.

Source: NPB

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.

Ingredients

4 large ripe tomatoes, cored and sliced

1/2 large red onion, sliced thinly

2 tablespoons olive oil

4 tablespoons cider vinegar

2 tablespoons chopped chives

Salt and pepper to taste

Directions

Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.

Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable

DATE NUT BREAD

Recipe Yield: Yield: 16 servings

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat