Friday Recipes

Here are six yummy recipes to help you get ready for the weekend, including Oven-Crusted Chicken Breast and Classic Beef Stew. Enjoy!

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

OVEN-CRUSTED CHICKEN BREAST

This recipe begins, “A healthy way to fry chicken.”

Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad

Source: Deliciously Healthy Dinners

View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.

Ingredients

For chicken:

4 boneless, skinless chicken breasts (3 oz each)

1 egg white (or substitute liquid egg white)

1 C fat-free evaporated milk

1 C breadcrumbs

1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces

1 C whole-wheat flour

2 Tbsp olive oil or vegetable oil

For salad:

2 Tbsp lemon juice

1/2 Tbsp olive oil

4 C red leaf lettuce, rinsed and dried

1 C cherry tomatoes, rinsed and halved

1/4 tsp salt

1/4 tsp ground black pepper

Directions

Preheat oven to 350F.

Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.

Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.

Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.

Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).

For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.

Serve 1 cup salad with one piece of chicken.

Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g

APPLE AND SQUASH BAKE

This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F.

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g

CHOCOLATE MOCHA CHEESECAKE

Recipe Yield: Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-mocha-cheesecake.

Ingredients

Crust Ingredients

44 Reduced-Fat Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup Splenda No Calorie Sweetener, Granulated

Batter Ingredients

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup Splenda No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1-1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions

Preheat oven to 400 degrees F.

Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

Notes:

You might also like this recipe for Sugar Free Mocha Cheesecake Bars.

Nutritional Information Per Serving: Calories: 200; Fat: 13 g; Saturated Fat: 8 g; Sodium: 270 mg; Cholesterol: 65 mg; Protein: 7 g; Carbohydrates: 14 g; Sugars: 4 g

CLASSIC BEEF STEW

Recipe Yield: Makes 8 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.

Ingredients

1 tablespoon oil

2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes

2 cups sliced onions

4 cloves garlic, chopped

1 green bell pepper, sliced

4 large celery stalks, cut into 2-inch pieces

8 medium carrots

4 large baking potatoes (about 2 pounds) cut into eighths

1 28-ounce can whole tomatoes

1 15-ounce can tomato sauce

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 cup fat-free beef stock (double strength)

1 tablespoon dried basil

salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.

In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.

Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.

Notes:

Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.

Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View 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 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g