Wednesday Recipes

Here are today's six recipes to help you through the day, including Tortellini En Brochette and Vegetable-Chicken Noodle Soup. Enjoy!

ROSEMARY-SAGE STEAK

Recipe Yield: 8 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll

Ingredients

2 pounds boneless top sirloin steak, all visible fat removed

Marinade:

1/2 cup chopped onion (1 medium)

1/4 cup fresh lemon juice (1 to 2 medium lemons)

3 tablespoons dry white wine (regular or nonalcoholic)

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed

2 tablespoons finely chopped fresh sage or 2 teaspoons dried

1 tablespoon Dijon mustard

3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic

1 teaspoon olive oil

1/2 teaspoon pepper

1/4 teaspoon salt

Directions

Put steak in an airtight plastic bag.

In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.

Preheat grill on medium-high heat.

Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Low-fat Meat

TOMATO-BASIL SALAD WITH BALSAMIC DRESSING

Recipe Yield: Servings: 6

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-basil-salad-with-balsamic-dressing

Ingredients

Salad:

4 medium tomatoes, sliced

2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled

Dressing:

2 tablespoons balsamic vinegar

1 tablspoon olive oil

1/2 teaspoon sugar

1/4 teaspoon pepper

Remaining Ingredients:

2 tablespoons shredded fat-free mozzarella cheese

2 tablespoons grated Parmesan Cheese

Directions

For salad, arrange tomato slices on a large, flat plate.

Sprinkle with basil.

In a small bowl, whisk together dressing ingredients. Pour over tomatoes.

Sprinkle with mozzarella and Parmesan. Cover and refrigerate until serving.

Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Protein: 2 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable; 1/2 Fat

TORTELLINI EN BROCHETTE

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

Recipe Yield: 20 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

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

VEGETABLE-CHICKEN NOODLE SOUP

Yield: 6 servings. Serving size: about 1 cup soup.

View online here.

Ingredients

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup chopped turnip

6 cups fat-free reduced-sodium chicken broth, divided

1 tablespoon minced fresh parsley

1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme

1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon black pepper

2 ounces uncooked yolk-free wide noodles

1 cup boneless skinless chicken breast, cooked and diced

Directions

Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.

Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.

Stir in chicken. Reduce heat to medium; simmer until heated through.

Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g

Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.

STUFFED PEPPERS

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, click here.

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

CHOCOLATE ORANGE BREAD PUDDING

Yield: 8 servings. Serving size: 3/4 cup.

View this online here.

Ingredients

1/4 cup sugar

3 tablespoons unsweetened cocoa powder

1 1/2 cups fat-free (skim) milk

3 eggs, lightly beaten

1 to 2 teaspoons grated orange peel

1 teaspoon vanilla

3/4 teaspoon ground cinnamon

4 ounces (4 cups) cubed French baguette

1/4 cup sugar-free chocolate ice cream topping

8 maraschino cherries with stems (optional)

Directions

Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.

Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.

Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.

Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g

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