Thursday Recipes

Here are today's six recipes to help you through the day, including Blueberry Torte Dessert and Chicken and Broccoli in Mushroom Sauce. Enjoy!

BANANA-COCONUT BREAD

Recipe Yield: Servings: 14

View online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread

Ingredients

1-1/2 cup whole wheat flour, divided

1/2 tsp salt

1/2 cup coconut, unsweetened, shredded

1 cup mashed banana

2 tsp baking powder

3 tbsp vegetable oil

1/2 tsp baking soda

1 tbsp honey

Directions

Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.

Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.

Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.

Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.

Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.

Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch/bread, 1 Fat

BLUEBERRY TORTE DESSERT

Servings: 6 (1 Serving = 1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert

Ingredients

3 eggs, separated

1 tbsp sugar

1/3 cup ground almonds

2-1/2 cup fresh blueberries

2 tsp cornstarch

1/2 cup whipping cream

1 tsp sugar substitute

1/2 cup vanilla yogurt

Directions

Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.

Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.

Remove from the pan and cool. Cut into small squares.

To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.

To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.

Nutritional Information Per Serving: Calories: 177; Fat: 10 g;Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Skim Milk; 2 Fat

CAULIFLOWER AND BROCCOLI STEW

This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew

Ingredients

1 cup mushrooms, sliced

1/2 cup onion

4 cups low sodium chicken stock

2 cups cauliflower florets

2 cups broccoli florets

3 medium carrots peeled and diced

1 clove of garlic, minced

1 T. fresh basil

2 tsp olive oil

Directions

Saute garlic and onions until just tender. Add mushrooms and saute. Add chicken stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.

Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Source: American Heart Association

Recipe Yield: Servings: 6

https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g

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