Wednesday Recipes

Today's yummy offerings include Strip Steaks with Broiled Asparagus and Gingerbread Man Cookies. 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

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

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

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 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

GINGERBREAD MAN COOKIES

Recipe Yield: Yield: 54 servingsServing Size: 1 cookie

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/gingerbread-man-cookies.

Ingredients

6 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon baking powder

4 teaspoons ground ginger

4 teaspoons cinnamon

1 1/2 teaspoons ground cloves

1 cup unsalted butter, softened

1 cup SPLENDA No Calorie Sweetener, Granulated

1 teaspoon salt

2 eggs

1 cup molasses

3 tablespoons water

Directions

Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.

Cream butter, SPLENDA Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.

Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.

Nutritional Information Per Serving: Calories: 100; Fat: 4 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 75 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 4 g