Friday Recipes

It's finally Friday. (Yay!) Here are six recipes to help you through the weekend, including Swedish Meatballs and Pumpkin Soup. Enjoy!

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well.

Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

DATE NUT BREAD

https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Recipe Yield: Yield: 16 servings

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat

PUMPKIN SOUP

Recipe Yield: Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch

SWEDISH MEATBALLS

Recipe Yield: Yield: 12 servings

https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

Ingredients

1 egg

1/2 cup low-fat (1%) milk

2 slices white bread, lightly toasted and made into coarse crumbs

1/2 small onion, minced

2 tablespoon minced fresh parsley

1/2 teaspoon salt (optional)

1/4 teaspoon ground allspice

1/4 teaspoon nutmeg

1 pound ground skinless turkey breast

1/2 pound lean ground pork

3 tablespoons all-purpose flour

2 teaspoons vegetable oil

Directions

In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.

Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.

In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)

Transfer the cooked meatballs to a bowl, cover, and keep warm.

Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.

Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

CRANBERRY NUT TEA CAKE

Recipe Yield: Yield: 1 Cake (9 Servings)

https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

1-3/4 cups all-purpose flour

1/2 cup sugar

2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

3/4 cup orange juice

1/3 cup plus 2 tablespoons canola or corn oil

1 large egg

1/2 cup fresh or thawed frozen cranberries, chopped

1/2 cup chopped walnuts

1 teaspoon grated orange zest

1 tablespoons powdered sugar

Directions

Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.

Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.

Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.

Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.

Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g

Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat