Friday Recipes

It's finally Friday, time to get ready for the weekend. Today's six recipes include Ratatouille and Chicken and Vegetable Curry. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

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

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat