Friday Recipes

It's Friday...time to get ready for the weekend. Today's six recipes include Smoked Turkey Waldorf Salad and Carrot Cake with Cream Cheese Frosting, all of which are sure to help you through the weekend. Enjoy!

ONE-POT CHICKEN AND VEGETABLES

Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g

Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

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

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

CARROT CAKE WITH CREAM CHEESE FROSTING

Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.

Ingredients

1-1/4 cups whole wheat flour

Pinch of salt

2-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight (see note if you leave out raisins)

in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 tablespoon sunflower oil

2 medium egg whites, at room temperature

3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar

Directions

Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice, carrots and oil and mix well.

Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.

Notes:

Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.

Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

MAYO-FREE CHICKEN SALAD

Recipe Yield: Makes 4 servings.

New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad

Ingredients

3/4 pound baked or grilled chicken breasts

2 Tbsp. extra virgin olive oil

1 tsp. dried oregano

Juice of 1/2 a lemon

1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped

1 Tbsp. tiny capers, well-rinsed and drained

10 cherry tomatoes, halved

Salt and pepper to taste

1 cup thin green beans, cooked, drained, and cooled

Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)

2 Tbsp. chopped parsley

Directions

Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.

Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.

Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.

Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g

MANGO FRAPPE

Recipe Yield: Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g

Diabetic Exchanges: 1-1/2 Fruit