Tuesday Recipes

Here are today's six yummy recipes to get you through the day, including Stuffed Peppers and Italian Steamed Chicken. Enjoy!

CRANBERRY, PEAR, AND APPLE CRISP

This recipe begins, “A perfect crowd-pleaser for sure! Apples and cranberries give this low-carb dessert a festive look and taste.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium pears

1 large sweet apple

1 cup fresh whole cranberries

2 TBS lemon juice

zest of 1/2 lemon

3 TBS light sugar, divided (sugar/stevia blend)

1/3 cup almond meal/flour

1/3 cup pecan pieces

1/3 cup sliced almonds

1/4 cup coconut oil, melted

1/4 tsp cinnamon

1 tsp vanilla

Directions

Preheat the oven to 400 degrees F.

Peel the pears and apple, core and cut into 1 inch pieces.

Toss pears, apples and cranberries in a bowl with lemon juice, zest and 1 TBS sugar. Set aside.

In a food processor, add the almond meal, pecans, cinnamon, 2 TBS sugar and coconut oil and chop until fine.

Add the sliced almonds and pulse a few times until almonds are slightly chopped.

Pour the fruit into a 8x8 baking dish or a 2 qt. casserole dish.

Crumble the topping evenly over the fruit mixture.

Bake for 25-30 minutes or until fruit is tender.

Nutritional Facts: Servings: 9; Calories: 167; Total Fat: 12 g; Saturated Fat: 0 g; Sodium: 2 mg; Carbohydrates: 15 g; Dietary Fiber: 3 g; Protein: 2 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

ITALIAN STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice.

Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

GRILLED MUSTARD TURKEY CUTLETS

Yield: 4 Servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=712

Online version: http://diabeticgourmet.com/recipes/html/712.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

1 pound turkey breast cutlet, 1/4-inch thick

2 tablespoons Dijon-style mustard

2 tablespoons no-cholesterol, reduced-calorie mayonnaise

1 teaspoon fresh lemon juice

Pepper to taste

Paprika

2 tablespoons chopped fresh parsley

Directions

Preheat broiler. Coat broiler pan with non-stick cooking spray.

Rinse turkey and pat dry.

Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture.

Broil about 4 inches from heat source 5 minutes. Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika.

Broil 1 minute or until top is browned. Garnish with chopped parsley.

Nutritional Information Per Serving: Calories: 150; Protein: 26 g; Fat: 3 g; Sodium: 193 mg; Cholesterol: 74 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Servings: 6

Source: American Heart Association

Find this recipe at: http://diabeticgourmet.com/recipes/html/220.shtml

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; Protein: 18 g; Fat: 5 g; Sodium: 150 mg; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

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; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable