Friday Recipes

Here are six yummy diabetic recipes to help you through the weekend, including Vietnamese Pho and Coconut Custard Pie. (Do I have your attention yet?) Enjoy!

CURRIED CHICKEN WITH APRICOTS

Recipe Yield: Makes 6 servings.

Source: NCC

View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots

Ingredients

6 chicken breast halves, skinned

6 ounces dried apricots, cut in half

1/4 cup raisins

1 cup orange juice

1 tablespoon light margarine, melted

2 tablespoons minced onion

1 clove garlic, minced

1-1/2 teaspoons curry powder

1/2 teaspoon cinnamon

1/2 teaspoon chili powder

1/2 teaspoon salt

1/4 teaspoon ginger

1 bay leaf, broken

1/4 cup skim milk

Directions

In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.

In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.

In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.

Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.

If desired, garnish with red cherries and serve with rice.

Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g

COCONUT CUSTARD PIE

Recipe Yield: Serves: 8

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie

Ingredients

Pastry for single-crust 9 inch pie

4 eggs

2 cups 2% milk

1 cup Equal Spoonful or Granulated*

2 tablespoons cornstarch

1/2 teaspoon salt

1/2 cup toasted flaked coconut

1 teaspoon coconut extract (optional)

* May substitute 24 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. Set aside.

Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.

Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.

Notes:

A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.

Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g

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

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 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

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

VIETNAMESE PHO

Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups

View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.

Ingredients

Soup Ingredients:

1/2 lb sirloin tip, sliced very thinly

1-1/2 Tbsp canola oil, divided

1 small onion, sliced into thin rings

4 cups sodium-reduced beef stock

2 cups water

1 Tbsp freshly grated ginger

1 stalk lemongrass chopped or 3 Tbsp dried lemongrass

1/2 tsp whole black peppercorns

1 cinnamon stick

4 oz ounces rice vermicelli noodles

2 cups bean sprouts

Garnish Ingredients:

1 lime, quartered

1/2 cup each fresh basil, mint and cilantro each

1 small jalapeno pepper, thinly sliced (optional)

1 Tbsp fish sauce

Directions

In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.

Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)

Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.

Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.

Add beef to stock mixture and cook to desired doneness.

To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.

Notes:

This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.

Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g