Friday Recipes

Here are six yummy recipes to help you through the weekend, including Middle Eastern-Style Chicken and Vegetable and Bean Soup. Enjoy!

SHANGHAI WALNUT CHICKEN

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

DOUBLE CHOCOLATE BROWNIES

Recipe Yield: Yield: 16 brownies

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Notes:

Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 starch, 1 fat

MIDDLE EASTERN-STYLE CHICKEN

Recipe Yield: Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Book Title: The Diabetes Snack Munch Nibble Nosh Book

View this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

LEMON BASIL PESTO WITH FRESH VEGETABLES

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

VEGETABLE AND BEAN SOUP

Recipe Yield: Yield: 6 servings

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Title: The Everyday Low-Carb Slow Cooker Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Notes:

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable