Thursday Recipes

Here are six yummy recipes to help you through the day, including Just Plain Meat Loaf and Artichoke Chicken Salad. Enjoy!

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

ARTICHOKE CHICKEN SALAD

Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

This is from Diabetic Gourmet.

To view this online, click here.

Ingredients

1-1/2 cups shredded roasted chicken breast

1 cup marinated artichoke hearts, drained and coarsely chopped

1/2 cup 1-inch pieces roasted or broiled asparagus spears

1/4 cup chopped roasted red bell pepper

3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing

1/8 teaspoon coarsely ground black pepper

Directions

Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.

Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.

Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g

Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat

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

CHICKPEA SALAD

Recipe Yield: Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g

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

ICED MOCHA SHERBET

Recipe Yield: 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/iced-mocha-sherbet

Ingredients

1-1/2 cups evaporated non-fat milk

1 teaspoon pure vanilla extract

2 tablespoons carob powder

1 tablespoon crystalline fructose

2 tablespoons frozen orange juice concentrate

1 tablespoon instant coffee granules

1 tablespoon part-skim ricotta cheese

Directions

Mix all ingredients together in blender and turn into metal trays.

Place in freezer and stir with fork from time to time to break up ice crystals.

When ready to serve, process again so the sherbet is soft.

Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g

Diabetic Exchanges: 1 Milk, 1/2 Fruit

GREEK CHICKEN

Recipe Yield: Yield: 4-6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

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

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.

Ingredients

4 potatoes, unpeeled, quartered

2 pounds chicken pieces, trimmed of skin and fat

2 large onions, quartered

1 whole bulb garlic, minced

3 teaspoons dried oregano

3/4 teaspoon salt

1/2 teaspoon pepper

1 tablespoon olive oil

Directions

Place potatoes in bottom of slow cooker.

Add chicken, onions, and garlic. Sprinkle with seasonings.

Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g

Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat