Friday Recipes

Here are six yummy recipes to help you through the weekend, including Lemon Herb Chicken and Spinach and Sun-Dried Tomato Quesadillas. Enjoy!

TURKEY AND SUN-DRIED TOMATO PESTO GRILL

Recipe Yield: Yield: 4 Servings

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/turkey-and-sun-dried-tomato-pesto-grill.

Ingredients

8 slices sourdough bread

1/2 cup prepared sun-dried tomato pesto

8 slices (6 ounces) fat-free mozzarella cheese

4 ounces thinly sliced turkey breast

8 thin slices ripe tomato

Butter-flavored vegetable cooking spray

Directions

Spread each bread slice with 1 tablespoon pesto.

Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.

Spray a large skillet with cooking spray; heat over medium heat until hot.

Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.

Spray tops of sandwiches generously with cooking spray and turn.

Cook until browned on other side, 3 to 5 minutes.

Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g

Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat

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

SIMPLE VEGGIE SKEWERS

Source: The Complete Diabetes Prevention Plan

Recipe Yield: Yield: 12 appetizers

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat 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