Friday Recipes

It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the weekend, including 15-Minute Chili and Coffee Cup Muffins. Enjoy!

TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES

This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”

Servings: 8

http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives

Ingredients

4 sweet potatoes (medium, rinsed and scrubbed)

6 slices cooked bacon

1/4 cup sour cream

2 tbsps chopped fresh chives

1/2 cup shredded Monterey Jack cheese

Directions

Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.

Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.

Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.

Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g

CHILI-BEAN SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup

Ingredients

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in 1/2 cup water

1 can (15 oz.) pink or pinto beans with juice

Directions

In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

HOT CHINESE CHICKEN SALAD

Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)

To view this online, click here.

Ingredients

8 ounces fresh or steamed Chinese egg noodles

1/4 cup 1/3-less-salt chicken broth

2 tablespoons reduced sodium soy sauce

2 tablespoons rice wine vinegar

1 tablespoons rice wine or dry sherry

1 teaspoon sugar substitute

1/2 teaspoon crushed red pepper

1 tablespoon vegetable oil, divided

1 clove garlic, minced

1-1/2 cups fresh pea pods, sliced diagonally

1 cup thinly sliced green or red bell pepper

1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces

1 cup thinly sliced red or green cabbage

2 green onions, thinly sliced

Directions

Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.

Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.

Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.

Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.

Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g

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

COFFEE CUP MUFFINS

This is from Diabetes Self Management.

To view this online, click here.

Yield: 2 servings. Serving size: 1 muffin.

Ingredients

1/2 cup plus 2 tablespoons all-purpose flour

1/4 cup plus 2 tablespoons sugar substitute*

1/2 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon baking soda

1/2 cup cholesterol-free egg substitute

2 tablespoons unsweetened applesauce

1 tablespoon canola oil

1/2 teaspoon vanilla

1 cup shredded carrots

2 tablespoons raisins

Directions

Preheat oven to 400°F. Lightly spray 2 (8-ounce) ovenproof coffee cups with nonstick cooking spray; set aside.

Combine flour, sugar substitute, baking powder, cinnamon, and baking soda in medium bowl.

Whisk together egg substitute, applesauce, oil, and vanilla in another medium bowl about 1 minute or until smooth. Add carrots and raisins; stir until well blended. Add flour mixture to egg mixture; stir about 1 minute or until smooth.

Spoon batter into prepared coffee cups. Push shredded carrots into batter to smooth tops.

Place cups on baking sheet; bake 20 minutes or until toothpick inserted into centers comes out clean.

Cool 5 minutes. Serve in cup or run knife around edges to loosen and slide out onto serving plate.

*This recipe was tested with sucralose-based sugar substitute.

Nutrition Facts Per Serving: Exchanges per serving: 3 Bread/Starch, 1 1/2 Fat, 1/2 Fruit.

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

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