Thursday Recipes

Here are six yummy recipes to help you through the day, including Slow-Cooked Sicilian Pot Roast and Frozen Berry Ice Cream. Enjoy!

STRIP STEAKS WITH BROILED ASPARAGUS

Recipe Yield: Yield: 2 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/strip-steaks-with-broiled-asparagus.

Ingredients

Vegetable oil cooking spray

1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat

1 or 2 cloves of garlic, coarsely chopped

1/2 teaspoon cracked or coarsely ground black pepper

8 - 10 (6 ounces) thin asparagus spears, trimmed

2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

1/2 cup low-salt beef broth

1 tablespoon dry white wine

1/4 teaspoon Dijon mustard

Directions

Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

NOTES:

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

GOLDEN PEANUT BUTTER COOKIES

Recipe Yield: Yield: 40 cookies; Serving size: 1 cookie

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/golden-peanut-butter-cookies

Ingredients

1 cup whole-wheat pastry flour

3/4 cup oat flour

Sugar substitute equal to 1/4 cup sugar

3/4 teaspoon baking soda

3/4 teaspoon baking powder

2/3 cup peanut butter

1/4 cup plus 2 tablespoons margarine or butter

3/4 cup light brown sugar

1/4 cup fat-free egg substitute

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F.

Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.

Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.

Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.

Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 77; Fat: 4 g; Saturated Fat: 0.7 g; Fiber: 0.9 g; Sodium: 82 mg; Protein: 2 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat

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

SLOW-COOKED SICILIAN POT ROAST

Recipe Yield: Yield: 8 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/slow-cooked-sicilian-pot-roast.

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.

Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving: Calories: 221; Fat: 5.7 g; Saturated Fat: 1.7 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 80 mg; Protein: 29 g; Carbohydrates: 12 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat