Thursday Recipes

Today's six recipes include Teriyaki Turkey Burgers and Slow-Cooked Sicilian Pot Roast. Enjoy!

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

CHILI BANZOS

Recipe Yield: Yield: 8 Servings (1/4 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

2 cans (15 ounces each) garbanzo beans

Olive oil cooking spray

1 tablespoon reduced-sodium Worcestershire sauce

1-2 teaspoons chili powder

1-2 teaspoons garlic powder

1-2 teaspoons onion powder

1 teaspoon paprika

2-3 dashes hot pepper sauce

Salt, to taste

Directions

Rinse beans, drain, and dry well on paper toweling.

Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.

Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.

Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.

Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 Bread

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers

Ingredients

Burger Mixture:


1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

LIGHT SPINACH SALAD

Recipe Yield: Yield: 2 servings

Source: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad

Ingredients

4 cups torn fresh spinach

4 ounces cooked boneless skinless chicken breast, cubed

1 medium orange, peeled, seeded, and sectioned

1/2 cup sliced mushrooms

1 small onion, sliced

2 ounces Cheddar cheese, cubed or in strips

2 tablespoons reduced-fat salad dressing

Directions

Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.

Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g

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

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

GUACAMOLE

Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each

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

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

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.

Ingredients

1-1/2 cups frozen peas

1 small ripe avocado, peeled, seeded, and cut into chunks

1 tablespoon reduced-fat mayonnaise

2 teaspoons lemon juice

1/2 teaspoon cumin

1/2 teaspoon chili powder

1 garlic clove, minced

1/2 cup mild or medium low-sodium or regular salsa

Directions

In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.

In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.

Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.

Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g

Diabetic Exchanges: 1/2 Starch