Wednesday Recipes

Here are six yummy recipes to help you through the day, as well as the rest of the week, including Black-Eyed Chicken and Chocolate Cheesecake. Enjoy!

CHICKEN IN A POT

Recipe Yield: Yield: 6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Book Title: Fix-It and Forget-It Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot

Ingredients

2 medium carrots, sliced

2 medium onions, sliced

2 celery ribs, cut in 1-inch pieces

3 pounds chicken, whole or cut up, skin removed

3/4 teaspoon salt

1/2 teaspoon dried coarse black pepper

1 teaspoon dried basil

1/2 cup water, chicken broth, or white cooking wine

Directions

Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.

Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).

This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.

Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g

Diabetic Exchanges: 1 Vegetable, 3 Lean Meat

REALLY RASPBERRY PARFAITS

Recipe Yield: Yield: 4 servings

Source: Diabetic Dream Desserts

Book Title: Diabetic Dream Desserts

View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits

Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.

Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat

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

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

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

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

LEMON CHICKEN WITH BROCCOLI AND GINGER

Recipe Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger

Ingredients

1/2 cup fat-free reduced-sodium chicken broth

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g

CHOCOLATE CHEESECAKE

Recipe Yield: Yield: 16 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2

Ingredients

Crust Ingredients:

1/2 cup finely ground almonds

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1-1/4 cups Equal Spoonful or Granulated*

2 eggs

2 egg whites

1/4 teaspoon salt

1 cup reduced fat sour cream

2 teaspoons vanilla

4 ounces (4 squares) semi-sweet chocolate, melted and cooled

Fresh raspberries, optional

Fresh mint, optional

* May substitute 30 packets Equal sweetener.

Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.

Directions

For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.

For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.

Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.

Notes:

This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!

Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 milk, 3 fat