Thursday Recipes

Here are today's six recipes to help you through the day, including Crispy Chicken and 30-Minute Minestrone with Barley. Enjoy!

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

30-MINUTE MINESTRONE WITH BARLEY

This is from Diabetes Self Management.

To view this online, click here

Yield: 6 servings. Serving size: 1 cup.

Ingredients

1 teaspoon olive oil

1 red onion, chopped

1 carrot, diced

1 zucchini, diced

1 stalk celery, diced

1 clove garlic, minced

2 cups low-sodium chicken or vegetable broth

1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes

1 cup cooked pearl barley

1/4 cup chopped fresh Italian parsley

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

6 tablespoons grated Parmesan cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.

Ladle soup into bowls; top each serving with 1 tablespoon cheese.

Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g

Exchanges per serving: 1 Bread/Starch, 1/2 Fat.

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

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

CHICKEN BREASTS WITH ROSEMARY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

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

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

4 boneless, skinless chicken breast halves (4 ounces each)

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g

Diabetic Exchanges: 1/2 Vegetable, 3 Meat

HAZELNUT MACAROONS

Recipe Yield: Servings: 30 Cookies (1 per serving)

View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

4 egg whites

1/8 teaspoon cream of tartar

1/4 teaspoon salt

1 cup sugar

1 cup canned sweetened coconut

1/4 cup hazelnuts or pecans, finely chopped

Directions

Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.

Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.

Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g

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