Thursday Recipes

We're almost to the end of the week. Here are six yummy recipes to help us through, including Oven-Fried Chicken and Green Beans with Poppy Seed Dressing. Enjoy!

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

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

BROCCOLI SALAD WITH PEANUT DRESSING

Recipe Yield: Makes 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing

This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”

Ingredients

4 cups broccoli florets

1 medium red bell pepper, cut in thin strips, about 1 cup

1/3 cup red onion, cut in thin crescents

3 Tbsp. smooth peanut butter, natural and unsweetened

2 tsp. roasted sesame oil

1-2 Tbsp. rice vinegar

2 Tbsp. fresh lime juice

1 Tbsp. reduced-sodium soy sauce

2 tsp. agave syrup

Pinch of salt

Ground black pepper

Red pepper flakes, optional

Directions

Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.

In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.

Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g

OVEN-FRIED CHICKEN

Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.

Source: CanolaInfo

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

Ingredients

1-1/2 cups fine bread crumbs

1/2 cup all-purpose flour

1 tsp paprika

1 tsp rosemary, basil or oregano

3 Tbsp canola oil

8 boneless, skinless chicken breasts halves

Directions

Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.

In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.

Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.

Notes:

This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.

Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 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

ITALIAN BEEF STUFFED SHELLS MARINARA

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/italian-beef-stuffed-shells-marinara.

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g