Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baja Turkey Chili and Indonesian Tofu and Vegetable Stew. Enjoy!

SOUTHWESTERN CHICKEN CHOWDER

Recipe Yield: Makes 6 servings.

Source: NCC

View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.

Ingredients

2 pounds boneless, skinless chicken breast, cut in cubes

1 can (14-1/2 oz.) tomato wedges, drained, juice reserved

1 tablespoon canola oil

3 summer squash, sliced thin

1 clove garlic, minced

1 small onion, sliced

1 teaspoon ground cumin

1/2 cup chopped sweet green pepper

1/2 teaspoon salt

1/2 teaspoon pepper

3 tomatillos, cut in wedges

1 cup sliced jicama

1 can (14-1/2 oz.) low sodium chicken broth

1 tablespoon chopped cilantro

1-1/2 cups fresh corn, cut from cob

Directions

In large Dutch oven, place oil and heat over medium temperature.

Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.

Add onion and green pepper; cook about 5 minutes, stirring.

Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.

Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.

Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.

Add jicama and cilantro and cook 5 minutes more.

Serve with tortilla chips, if desired.

Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g

COUNTRY PEACH TART

Recipe Yield: Serves: 8

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.

Ingredients

Pastry for single-crust 9-inch pie

4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed

1/2 cup Equal® Spoonful or Granulated*

1 tablespoon all-purpose flour

1/2 teaspoon ground cinnamon

1/4 teaspoon almond extract

*May substitute 12 packets Equal sweetener

Directions

Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.

Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.

Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.

Notes:

Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.

Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g

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

BLACK BEAN AND TOMATO SALSA

Recipe Yield: Yield: 4 servings (1/2 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Starch

GREEN BEANS WITH POPPY SEED DRESSING

Recipe Yield: Yield: 4 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat

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

INDONESIAN TOFU AND VEGETABLE STEW

Recipe Yield: Yield: 8 servings. Serving Size: 1 cup

Source: Patricia Chuey, RD

View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.

Ingredients

1 Tbsp freshly grated ginger

Juice of one medium sized lime

1 1/2 Tbsp canola oil, divided

1 (12 oz) block of firm or extra firm tofu, diced into cubes

1 large onion, diced

2 cloves garlic, minced

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp ground cloves

1 cup sodium-reduced vegetable or chicken broth

1 cup light coconut milk

2 cups green beans, cut in 2 inch pieces

1 red bell pepper, diced

1 medium zucchini, diced

2 Tbsp fresh cilantro

Directions

In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.

In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.

b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.

Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Notes:

With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g