Tuesday Recipes

Time for another day of recipes. Today's offerings include Asian Chicken and Slaw and Green Minestrone. Enjoy!

HEARTY MUSHROOM BARLEY SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread

ASIAN CHICKEN AND SLAW

Recipe Yield: Servings: 4

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.

Ingredients

1-1/4 pounds ground chicken

3 cloves garlic, minced

2 green onions (including some green), finely chopped

1 tablespoon grated fresh ginger

1 can (8 ounces) water chestnuts, drained and chopped

2 tablespoons dark Asian sesame oil

3 tablespoons soy sauce

1 tablespoon hoisin sauce

1 teaspoon salt

1/4 teaspoon black pepper

1 package (16 ounces) shredded coleslaw mix

1/4 cup beef broth

Directions

Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.

Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.

Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.

Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

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

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

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat

WEST COAST CHICKEN BREAST

Recipe Yield: Serves: 4

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Notes:

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg ;Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate