Thursday Recipes

Here are today's six yummy recipes, including Veggie Patch Soup and Frozen Berry Ice Cream. Enjoy!

LEMON HERB CHICKEN

Recipe Yield: Yield: 6 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.

Ingredients

1/4 cup olive oil

1/4 cup fresh lemon juice

2 tablespoons herbes de Provence

1/4 teaspoon freshly ground black pepper

6 (3 ounce) boneless, skinless chicken breast halves

Vegetable oil cooking spray

Directions

In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.

When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.

Remove chicken from marinade and discard marinade.

Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.

Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g

Diabetic Exchanges: 3 Lean Meat, 2 Fat

CUSTARD PEACH TART

This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.

Ingredients

1 cup all-purpose flour

1/4 teaspoon plus 1/8 teaspoon salt, divided

4 tablespoons cold margarine, cut into pieces

2 to 3 tablespoons cold water

1 egg, separated

2 eggs

3 tablespoons sugar substitute*

1 teaspoon vanilla

1/4 teaspoon ground nutmeg

1 cup fat-free (skim) milk

Fat-free whipped topping (optional)

Caramel syrup (optional)

3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained

Directions

Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.

Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.

Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.

Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.

*Note: This recipe was tested with sucralose-based sugar substitute.

Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g

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

CHICKEN IN A POT

Recipe Yield: Yield: 6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Book Title: Fix-It and Forget-It Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot

Ingredients

2 medium carrots, sliced

2 medium onions, sliced

2 celery ribs, cut in 1-inch pieces

3 pounds chicken, whole or cut up, skin removed

3/4 teaspoon salt

1/2 teaspoon dried coarse black pepper

1 teaspoon dried basil

1/2 cup water, chicken broth, or white cooking wine

Directions

Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.

Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).

This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.

Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g

Diabetic Exchanges: 1 Vegetable, 3 Lean Meat

FROZEN BERRY ICE CREAM

This is from Diabetes Self-Management, and can be viewed online here.

Yield: 8 servings. Serving size: 1/2 cup.

Ingredients

8 ounces frozen unsweetened strawberries, partially thawed

8 ounces frozen unsweetened peaches, partially thawed

4 ounces frozen unsweetened blueberries, partially thawed

6 packets sugar substitute

2 teaspoons vanilla

2 cups sugar-free, low-fat vanilla ice cream

16 blueberries (optional)

4 small strawberries, halved (optional)

8 peach slices (optional)

Directions

Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.

Add ice cream; process until well blended.

Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”

Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g

Exchanges per serving: 1 Bread/Starch.

CHICKEN GYROS

Recipe Yield: Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros

Ingredients

Sauce:

1 cup plain low-fat yogurt or light sour cream

3/4 cup peeled, seeded, finely chopped cucumber

1/2 teaspoon dried dill

Rest of ingredients:

1 pound boneless skinless chicken breast, cut into thin strips

1 teaspoon lemon pepper

1/2 teaspoon dried oregano

1/4 teaspoon garlic powder

1 tablespoon extra virgin olive oil

4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half

8 leaves romaine lettuce

2 medium-small plum tomatoes, thinly sliced

4 slices red onion, separated into rings

Directions

Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.

Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.

To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.

To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.

Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g

Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable