Friday Recipes

It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Beef Teriyaki and Goulash Soup. Enjoy!

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

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

TUSCAN CHICKEN BREASTS WITH POLENTA

Recipe Yield: Servings: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.

Ingredients

4 cups defatted low sodium chicken broth

1 cup yellow cornmeal



1/2 teaspoon garlic powder

1/2 teaspoon dried Italian seasoning

1/4 teaspoon salt

1/4 teaspoon pepper

8 skinless chicken breast halves (3 pounds)

Nonstick cooking spray

Fresh spinach leaves, steamed (optional)

Tuscan Tomato Sauce (recipe follows below)

Directions

In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.

Heat oven to 350 degrees F.

Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.

Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.

Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.

TUSCAN TOMATO SAUCE

Makes: About 3 cups

Ingredients

Nonstick cooking spray

1/2 cup chopped onion

2 cloves garlic, minced

8 plum tomatoes, coarsely chopped

1 can (8 ounces) tomato sauce

2 teaspoons dried basil leaves

2 teaspoons dried oregano leaves

2 teaspoons dried rosemary

1/2 teaspoon pepper

Directions

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.

Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.

Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g

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

CRANBERRY NUT BREAD

Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices

Source: Cinnamon Hearts Newsletter

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

Ingredients

2 cups all-purpose flour

1 cup whole wheat flour

1-1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed or 4 large egg whites

1-1/4 cups skim milk

1/3 cup vegetable oil

Wax paper

Directions

Preheat oven to 350F degrees.

Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.

Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online here.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g

Carbohydrates: 1 grams

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

CHEWY PINEAPPLE PECAN SQUARES

Recipe Yield: Servings: 24 Squares. Serving Size: 1 square

Source: Cinnamon Hearts Newsletter

View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares

Ingredients

1 cup unbleached flour

1 cup whole wheat flour

1 cup brown sugar

1/2 cup Imperial, 30% less fat margarine

1/2 cup toasted, chopped pecans

1 tsp ground cinnamon

1 tsp baking soda

1/4 tsp salt

1 egg

1 tsp pure vanilla extract

8 oz. crushed pinapple in juice, drained

1/2 cup nonfat vanilla yogurt

1/4 cup light sour cream

Directions

Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.

Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.

Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.

Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat