Friday Recipes

It's finally the end of the work week. Here are six recipes to help you through the weekend, including Vietnamese Pho and Italian Beef Stuffed Shells Marinara. Enjoy!

PUMPKIN ROLL

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.

Ingredients

Cake Ingredients:

3 eggs

1 cup Equal Spoonful or Granulated*

1 cup canned pumpkin

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling Ingredients:

4 ounces reduced-fat cream cheese, softened

1-1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons Equal Spoonful or Granulated** (or to taste)

* May substitute 24 packets Equal sweetener

** May substitute 3 packets Equal sweetener

Directions

For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.

Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.

Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.

Chill in refrigerator until completely cool.

For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.

Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.

Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 starch, 1 fat

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

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

ASIAN SESAME SLAW

Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.

Ingredients

Salad:

1/2 small head of green cabbage, thinly sliced or grated

1/2 small head of red cabbage, thinly sliced or grated

6 green onions, sliced diagonally

1 large carrot, peeled and coarsely grated

1 Tbsp sesame seeds, white or black, toasted

Dressing:

1/3 cup seasoned rice vinegar

1/4 cup canola oil

1 large clove garlic, minced

1 tsp grated fresh ginger

1 tsp sodium-reduced soy sauce

1 tsp sesame oil

Directions

In a large bowl, combine both cabbages, onion, carrot and sesame seeds.

Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.

Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.

Notes:

Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.

Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g

EGGPLANT LASAGNA

Recipe Yield: Yield: 8 servings

Source: Hunt’s

View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.

Ingredients

Pam Original No-Stick Cooking Spray

1 cup part-skim ricotta cheese

3/4 cup grated Parmesan cheese

3/4 teaspoon dried Italian seasoning

1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices

1/4 cup extra virgin olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 package (20 ounces) ground turkey

3/4 cup chopped yellow onion

1 tablespoon finely chopped garlic

1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained

1/4 cup Hunt's Tomato Paste (or Hunt's Organic)

1/4 cup thinly sliced fresh basil

1-1/2 cups shredded part-skim mozzarella cheese

Directions

Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.

In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.

Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.

In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.

Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.

Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.

Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.

Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.

Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.

Notes:

An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.

Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g