Wednesday Recipes

Today's six diabetic recipes include Roasted Potatoes Chicken and Cheese and Just Plain Meat Loaf. Enjoy!

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

ROASTED POTATOES, CHICKEN, AND CHEESE

Recipe Yield: Yield: 4 serving; Serving size: 1-3/4 cups

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese

Ingredients

Nonstick cooking spray

4 large red potatoes, scrubbed and quartered

Black pepper to taste

2 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning

1/4 cup fat-free Parmesan cheese, shredded

2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)

1/4 cup balsamic vinegar

1/4 cup water

Directions

Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.

Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.

Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Starch, 2 Lean Meat

HAM AND PEPPER FRITTATA

Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1/2 cup diced yellow bell pepper

1/2 cup diced green bell pepper

1/2 cup diced red bell pepper

1 cup diced, lean, reduced-sodium ham

2 teaspoons dried parsley

1/4 teaspoon coarsely ground black pepper

2 cups fat-free egg substitute

1 cup shredded, reduced-fat, white Cheddar or Swiss cheese

Directions

Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.

Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).

Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g

Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat

ROASTED GREEN BEANS WITH SESAME SEEDS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.

Ingredients

1 pound green beans, trimmed

1 teaspoon canola oil

2 teaspoons sesame seeds

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.

Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1 Vegetable

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA

Yield: 6 servings.

This comes from Diabetes Self-Management.

View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-mushroom-and-asiago-cheese-pizza/

Ingredients

2 tablespoons light balsamic vinaigrette

1 medium onion, thinly sliced

1 package (8 ounces) sliced mushrooms

1 (10 1/2-ounce) stone-baked or whole wheat pizza crust

1 cup (about 8 ounces) shredded cooked skinless chicken breast

3/4 cup shredded Asiago cheese

Directions

Heat oven to 400°F. Heat dressing in large skillet on medium-high heat. Add onion and cook 5 minutes; stirring occasionally. Add mushrooms and cook an additional 5 minutes; stirring occasionally.

Spread onion mixture evenly over pizza crust. Top with chicken and cheese.

Bake 15 to 20 minutes or until crust is crisp.

Note: Asiago cheese is an Italian cheese similar to Parmesan and Romano. It works well grated or shredded in salads, soups, and pastas.