Wednesday Recipes

Here are six yummy recipes to help you through the middle of the week, including Chicken Fajitas and Orange and Almond Cake. Enjoy!

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

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Recipe Yield: Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts

Ingredients

3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed

1 tsp. peeled, finely-minced fresh ginger

1 tsp. finely-minced fresh garlic

1/2 Tbsp. sesame seed oil, or as needed

1/2 cup diced canned water chestnuts (rinsed and drained)

Salt and freshly-ground black pepper

Directions

Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Notes:

Less than 1 g. saturated fat and 1 g. dietary fiber

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

BUFFALO SOFT TACOS

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos

Recipe Yield: 4 Servings. Serving size: 1 taco

Source: Cooking Up Fun For Kids With Diabetes

Book Title: Cooking Up Fun For Kids With Diabetes

Ingredients

1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)

1 teaspoon corn oil

2 cups (about 10 ounces) diced cooked chicken breast

4 (8 inch) tortillas, warmed if desired

1/2 cup (2 ounces) finely shredded Monterey Jack cheese

1 cup finely chopped lettuce

2 tablespoons + 2 teaspoons light ranch dressing

Directions

Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.

Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).

Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.

Fold each taco in half, or roll it up. Slice in half if you want to.

Notes:

Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.

Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean

ORANGE AND ALMOND CAKE

Recipe Yield: Yield: 10 slicesServing Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

CHICKEN FAJITAS

Yield: 4 servings

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

Ingredients

1/2 lb. boneless, skinless chicken breast, cut into very thin strips

1 tsp. ground cumin

Juice of 1/2 lime

1 Tbsp. canola oil, divided

1/2 large white onion, thinly sliced

1 medium green bell pepper, seeded, cut in 1/2 inch strips

1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips

1/2 cup well-drained salsa

2-4 Tbsp. (according to taste) minced cilantro leaves

4 whole-wheat tortillas

Directions

Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.

About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.

Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.

Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.

Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.

Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Bread/Starch

STRAWBERRY-PEACH COOLER

This comes from Diabetic Gourmet.

Recipe Yield: Yield: 2 servings Serving size: 1 cup

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book

To view this online, click here.

Ingredients

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

Directions

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.

Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.

Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container.

Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g

Diabetic Exchanges: 2 Fruit