Tuesday Recipes

Here are today's recipes to help you through the day, including Baja Turkey Chili and Cranberry Orange Cheesecake. Enjoy!

TEN-MINUTE GAZPACHO

Recipe Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.

Ingredients

2 cups tomato juice, preferably reduced-sodium

2 garlic cloves, chopped

2 tsp. olive oil

2 Tbsp. bread crumbs

1/2 Tbsp. white wine vinegar

Salt and freshly ground black pepper, to taste

1/4 cup seeded and diced cucumber

1/4 cup finely diced green bell pepper

1 plum tomato, seeded and finely diced

1/4 cup red onion, finely diced

1/4 cup zucchini, finely diced (optional)

1 hard boiled egg white, finely chopped (optional)

Directions

In a blender, purée tomato juice, garlic and olive oil.

Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.

Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary.

Divide soup among 4 serving bowls.

Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Notes:

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g

BROCCOLI SALAD WITH PEANUT DRESSING

Recipe Yield: Makes 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing

This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”

Ingredients

4 cups broccoli florets

1 medium red bell pepper, cut in thin strips, about 1 cup

1/3 cup red onion, cut in thin crescents

3 Tbsp. smooth peanut butter, natural and unsweetened

2 tsp. roasted sesame oil

1-2 Tbsp. rice vinegar

2 Tbsp. fresh lime juice

1 Tbsp. reduced-sodium soy sauce

2 tsp. agave syrup

Pinch of salt

Ground black pepper

Red pepper flakes, optional

Directions

Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.

In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.

Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.

Ingredients

2 tablespoons olive oil

2 cups chopped onion

2 cups chopped celery

2 quarts pulled or cooked turkey breast, chopped

50 ounces white kidney beans, rinsed and well drained

44 ounces white shoepeg corn, undrained

8 ounces green chilies, chopped

2 quarts turkey broth

2 teaspoons ground cumin

3 cups shredded monterey jack cheese

1 bunch fresh cilantro sprigs

As needed tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

SANTA FE CHICKEN

Recipe Yield: Yield: 6 servings

Source: Campbells; Culinary.net and FamilyFeatures

View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.

Ingredients

2 teaspoons chili powder

1 teaspoon ground cumin

1 tablespoon vegetable oil

6 skinless, boneless chicken breast halves (about 1-3/4 pounds)

1 teaspoon minced garlic

4 green onions, minced (about 1/2 cup)

1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup

1/2 cup Pace Picante Sauce

1/2 cup water

1 can (about 15 ounces) black beans, rinsed and drained

1 cup whole kernel corn

2 tablespoons chopped fresh cilantro leaves

Directions

Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.

Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.

Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.

Notes:

This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.

Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg;Protein: 35 g; Carbohydrates: 27 g

CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW

Recipe Yield: 6 servings.

Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.

View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.

Ingredients

1 Tbsp canola oil

12 oz boneless chicken breasts, cut into 1-inch pieces

1 Tbsp canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch pieces

2 cups water

2 dried bay leaves

1/4 tsp crushed red pepper flakes

1 can (15 oz) reduced-sodium navy beans, rinsed and drained

1 cup grape tomatoes, quartered

1/2 cup chopped fresh Italian parsley

1 Tbsp chopped fresh rosemary

3/4 tsp salt

Directions

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Notes:

Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.

Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g

CRANBERRY ORANGE CHEESECAKE

Recipe Yield: Serves: 16

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/cranberry-orange-cheesecake.

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

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

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

*May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal® and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325° F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal® in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 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 before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Notes:

Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g;Carbohydrates: 13 g

Diabetic Exchanges: 1 milk, 2-1/2 fat