Friday Recipes

It's finally Friday. Here are six recipes to help you through the weekend, including Chicken Cordon Bleu and Cali-Florida Chili. Enjoy!

SESAME SOBA NOODLES

Recipe Yield: Serves: 6

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.

Ingredients

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles

6 tablespoons Chicken Broth

1 garlic clove, minced

1/4 teaspoon gingerroot

1 tablespoon fresh lime juice

2 tablespoon tahini (sesame butter) or peanut butter

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

Dash red (cayenne) pepper

Pinch salt

3 tablespoons warm water

3 green onions, chopped

1 teaspoon toasted sesame seeds

Directions

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g

Diabetic Exchanges: 2 Starch/Bread

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

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

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams

Diabetic Exchanges: 4 Meat

TOMATO AND RED ONION SALAD

This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”

Recipe Yield: Serves 8.

Source: NPB

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.

Ingredients

4 large ripe tomatoes, cored and sliced

1/2 large red onion, sliced thinly

2 tablespoons olive oil

4 tablespoons cider vinegar

2 tablespoons chopped chives

Salt and pepper to taste

Directions

Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.

Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable

SMOKED TURKEY WALDORF SALAD

Recipe Yield: Yield: 2 servings

Source: Mix 'N Match Meals in Minutes for People with Diabetes

Book Title: Mix 'N Match Meals in Minutes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad

Ingredients

2 tablespoons reduced-fat mayonnaise

2 tablespoons lemon juice

Salt and freshly ground black pepper to taste

2 celery stalks, sliced (1 cup)

2 small red apples, cored and cut into 1/2-inch cubes (2 cups)

1 tablespoon broken walnuts (1/4 ounce)

1/2 pound smoked turkey breast cut into 1/2-inch cubes

Several romaine lettuce leaves, washed and dried

2 slices whole-wheat bread

Directions

Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.

Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.

Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.

Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g

Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat

GARDEN PASTA SALAD

Yield: 8 servings. Serving size: 1 1/4 cups salad.

This comes from Diabetes Self-Management.

View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.

Ingredients

6 cups (about 12 ounces) cooked penne pasta

2 cups shredded cooked boneless skinless chicken breasts

3/4 cup chopped red onion

3/4 cup chopped red or green bell pepper

3/4 cup sliced zucchini

1 can (4 ounces) sliced black olives, drained

1 teaspoon red pepper flakes

1 teaspoon salt (optional)

1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted

1/2 cup lemon juice

1/2 cup grated Parmesan cheese

1/2 cup chopped fresh basil (optional)

1/4 cup chopped fresh parsley (optional)

Directions

Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.

Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.

Sprinkle with Parmesan cheese, basil, and parsley.

Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g

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

CALI-FLORIDA CHILI

Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili

Ingredients

1 tsp crushed mixed peppercorns, divided

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

4 cups sliced plum tomatoes

1 cup diced sun-dried tomatoes (not in oil)

1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth

2 dried California chilies, chopped

4 tsp chili powder

1 avocado, chopped

2 tbsp sunflower seeds, toasted

Salt, to taste

6 tbsp finely chopped fresh purple basil

Directions

Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.

Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.

Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.

Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g

Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat