Tuesday Recipes

Quick: What are the most important nutrients for bone health?

According to Diabetes Self-Management, of the many nutrients needed, the most important are calcium and vitamin D. (What are the others? Click here to find out.) Also, for more information from Diabetes Self-Management on bone health, click here.

Okay, now for the food. (That's why you're here, right?) Here are today's yummy recipes to help you through the day, including Caribbean Beef Burgers with Mango Salsa and Mocha Cheesecake Bars. Enjoy!

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

OMELET PROVENCAL

This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”

Recipe Yield: Servings: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.

Ingredients

3 large eggs*

1 tablespoon water

Pinch of freshly ground black pepper

2 teaspoons olive oil

1/2 cup diced canned tomatoes with garlic and onion, drained

1/4 cup shredded Muenster cheese

2 tablespoons canned sliced black olives

2 tablespoons chopped fresh parsley

1 teaspoon herbs de Provence Parsley sprigs, for garnish

* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).

Directions

Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.

Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.

Once the oil is hot, pour the eggs in.

As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.

Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.

Heat until lightly browned on the bottom, then slide onto a plate to serve.

Garnish with parsley sprigs.

Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

MOCHA CHEESECAKE BARS

Recipe Yield: 20 Servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars

Ingredients

1-1/4 cups chocolate wafer crumbs

1/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup light butter, melted

12 ounces reduced-fat cream cheese

2/3 cup Splenda No Calorie Sweetener, Granulated

1-1/4 teaspoons instant espresso granules

2 large eggs

1 teaspoon cocoa powder

1/4 cup reduced-fat sour cream

2 teaspoons vanilla extract

1/2 cup white chocolate chunks

Directions

Crust Directions: preheat oven to 350 degrees F.

Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.

Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.

Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.

Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.

Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.

Stir in chocolate chunks. Pour filling over prepared crust.

Bake 30 to 35 minutes, or until firm; cool.

Chill until firm. Cut into bars.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 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

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g