Thursday Recipes

Today's offerings include Chicken Scampi and Custard Peach Tart. Enjoy!

TURKEY BURGERS

Recipe Yield: 4 Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers

Ingredients

1 egg white

1 thin slice whole-wheat bread

1 small onion, grated

1 pound ground turkey

2 teaspoons ground coriander

Salt to taste

1 teaspoon pepper

1/4 teaspoon ground nutmeg

2 teaspoons virgin olive oil

Directions

In a large bowl, lightly beat egg white.

Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.

In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.

Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Meat

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat

CHICKEN SCAMPI

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

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

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

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

OLD-FASHIONED TOMATO SOUP

Recipe Yield: Yield: 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.

Ingredients

1 Tbsp. butter

1 onion, finely chopped

2 large garlic cloves, chopped

1 can (28-oz.) diced tomatoes

1 Tbsp. sugar

1 tsp. dried thyme

1/8 tsp. ground mace

Pinch of cayenne pepper

1/2 cup fat-free half-and-half cream

Salt and freshly ground black pepper

3 Tbsp. snipped dill, for garnish (optional)

Directions

Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.

Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.

Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.

Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.

Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers

Ingredients

Burger Mixture:


1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

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.