Wednesday Recipes

Here we are, half-way through the week. If we made it this far, we can make it the rest of the way to the weekend!

Here are six yummy recipes to help you through the day (and the rest of the week), including Twice Baked Sweet Potatoes with Bacon and Chives (very yummy!) and Tuscan Chicken Breasts with Polenta. Enjoy!

CHICKEN AND SPINACH SALAD

Recipe Yield: Yield: 14 cups (7 - 2 cups servings)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad

Ingredients

6 oz. fresh spinach

2 oranges, peeled and cut into chunks

2 cups cooked and cubed chicken

2 cups fresh strawberries

Dressing:

2 Tbsp. red wine vinegar

3 Tbsp. orange juice

1-1/2 Tbsp. canola oil

1/4 tsp. dry mustard

1/3 tsp. poppy seeds

Directions

Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.

Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit, 1 1/2 lean meat

TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES

This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”

Servings: 8

http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives

Ingredients

4 sweet potatoes (medium, rinsed and scrubbed)

6 slices cooked bacon

1/4 cup sour cream

2 tbsps chopped fresh chives

1/2 cup shredded Monterey Jack cheese

Directions

Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.

Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.

Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.

Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g

CURRIED POTATO CHOWDER

Recipe Yield: Servings: 8

Source: Joslin Diabetes Gourmet Cookbook

Book Title: Joslin Diabetes Gourmet Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder

Ingredients

Olive oil cooking spray

2 large onions, about 1 pound thinly sliced

1/4 cup dry white wine

1 tbls dry English mustard

1 clove garlic, minced

1 cup plain nonfat yogurt

1/8 tsp sugar

Grated lemon zest of garnish

3 cups beef stock

Thin cucumber slices for garnish

2 large russet potatoes

Directions

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.

Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.

Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.

Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.

Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 bread/starch

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

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

CHOCOLATE CHIP SCONES

Prep Time: 25 Minutes

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones

Ingredients

1 cup whole wheat flour

1 cup all-purpose flour

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 T sugar

1 T brown sugar

1 T cold light butter or light margarine, suitable for baking

1/2 cup plain nonfat yogurt

1 tsp vanilla extract

1/3 cup mini chocolate chips

Directions

Preheat oven to 400 ° F. Spray baking sheet with cooking spray.

In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.

Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.

Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.

Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.

Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g

Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)