Friday Recipes

It's finally Friday (yay!). Here's to the weekend! And here are six yummy recipes to help you through that weekend, including Chicken and Mushroom Fricassee and Mocha Cheesecake Bars. Enjoy!

TEN-MINUTE GAZPACHO

Recipe Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.

Ingredients

2 cups tomato juice, preferably reduced-sodium

2 garlic cloves, chopped

2 tsp. olive oil

2 Tbsp. bread crumbs

1/2 Tbsp. white wine vinegar

Salt and freshly ground black pepper, to taste

1/4 cup seeded and diced cucumber

1/4 cup finely diced green bell pepper

1 plum tomato, seeded and finely diced

1/4 cup red onion, finely diced

1/4 cup zucchini, finely diced (optional)

1 hard boiled egg white, finely chopped (optional)

Directions

In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.

Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary.

Divide soup among 4 serving bowls.

Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Notes:

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g

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-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

CHICKEN AND MUSHROOM FRICASSEE

Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce

Source: Deliciously Healthy Dinners

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.

Ingredients

1 Tbsp olive oil

1 carton (10 oz) white button mushrooms, rinsed and quartered

1 C leeks, split into quarters, then sliced into small squares and rinsed well

1 C potatoes, peeled and diced

1 C celery, rinsed and diced

1 C pearl onions, raw or frozen

3 C low-sodium chicken broth

1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)

2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)

1 Tbsp lemon juice

1 Tbsp cornstarch

2 Tbsp fat-free sour cream

1/2 tsp salt

1/4 tsp ground black pepper

Directions

Preheat oven to 350F.

Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).

Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.

Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).

When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.

In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.

Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.

Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Directions

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 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