Wednesday Recipes

Today's yummy offerings include Tandoori Chicken Skewers with Mint Raita and Chocolate Cream Pie. Enjoy!

QUICK AND EASY CHICKEN CACCIATORE

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat. Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Notes:

Creating classic tastes doesn’t have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.

Nutritional Information Per Serving: Calories: 190; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g

MEDITERRANEAN BRAISED BEEF

Recipe Yield: Makes 6 servings

Source: TBC

View this online at https://diabeticgourmet.com/diabetic-recipes/mediterranean-braised-beef

Ingredients

1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)

1/4 cup all-purpose flour

2 tablespoons olive oil

1/4 cup balsamic vinegar

2 small onions, halved, sliced

4 medium shallots, sliced

1/4 cup chopped pitted dates

1/2 teaspoon salt

1/4 to 1/2 teaspoon black pepper

Directions

Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.

Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.

Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.

Nutritional Information Per Serving: Calories: 290; Fat: 12 g; Saturated Fat: 3 g; Fiber: 1.2 g; Sodium: 275 mg; Cholesterol: 75 mg; Protein: 29 g; Carbohydrates: 16 g

CHOCOLATE CREAM PIE

Recipe Yield: Serves: 8

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie

Ingredients

Pastry for single-crust 9-inch pie

1-1/2 cups Equal® Spoonful or Granulated*

1/2 cup cornstarch

1/3 cup European or Dutch-process cocoa

1/4 teaspoon salt

3 cups 2% milk

2 eggs

1 teaspoon vanilla

Light whipped topping (optional)

Chocolate curls (optional)

* May substitute 36 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.

Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.

Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.

Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.

Notes:

A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!

Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 milk, 1 starch, 2 fat

SPICY GREEN SALAD

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad

Ingredients

1/2 roasted red bell pepper*

1-inch wedge sweet onion, chopped

1 small garlic clove, chopped

1 medium plum tomato, seeded and chopped

1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)

1 tsp. agave syrup or honey

1 Tbsp. fat-free, reduced-sodium chicken broth

1 Tbsp. red wine vinegar

1/2 tsp. salt

1 Tbsp. extra virgin olive oil

4 large romaine lettuce leaves

4 red-leaf lettuce leaves

1 packed cup baby arugula

6-inch piece English cucumber, sliced

2 plum tomatoes, sliced crosswise

1/8-1/4 red onion; about 3-4 very thin slices as rings

Directions

In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.

Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.

* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g

SOUTHWESTERN CORN AND ZUCCHINI SAUTE

Recipe Yield: Yield: 6 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute

Ingredients

1 tablespoon canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 large zucchini, cut into 1/4-inch dice

1 cup fresh corn kernels (from 2 ears) or frozen

1 (4-ounce) can chopped green chilies

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Heat oil in large nonstick skillet over medium heat.

Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.

Stir in zucchini, corn and chilies.

Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.

Season with salt and pepper. Serve hot.

Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fat

TANDOORI CHICKEN SKEWERS WITH MINT RAITA

Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people

View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.

Ingredients

1 cup fat-free plain Greek yogurt, divided

1/3 cup reduced fat coconut milk, divided

2 tsp. curry powder, mild or hot

1-2 finely chopped garlic cloves

3/4 tsp. sea salt, divided

1 Tbsp. canola oil

1 lb. skinless and boneless chicken breast

2 Tbsp. finely chopped red onion

2 Tbsp. chopped fresh mint

1 tsp. fresh lime juice

12 (8-inch) bamboo skewers

Directions

In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.

Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.

Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.

While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.

Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g