Friday Recipes

It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including One-Pot Comfort Shepherd's Pie and Strip Steaks with Broiled Asparagus. Enjoy!

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

ONE-POT COMFORT SHEPHERD'S PIE

This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”

This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.

Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups

View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.

Ingredients

Filling:

Nonstick cooking spray

1 1/2 cups diced onion

1 pound extra-lean ground beef

1 tablespoon cornstarch

1/2 cup water

2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder

1 teaspoon Worcestershire sauce 1/2 teaspoon salt

1 1/2 cups frozen mixed vegetables, thawed

Topping:

1 1/3 cups water

2 tablespoons trans-fat-free margarine

1/4 teaspoon salt

1 1/3 cups instant potato flakes

1 1/4 cups fat-free milk

1/4 cup shredded reduced-fat sharp Cheddar cheese

Directions

Coat a 3 1/2- to 4-quart slow cooker with cooking spray.

Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.

Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.

In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.

Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.

Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.

Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g

Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat

TURKEY SCALOPPINE WITH MARSALA GLAZE

Serving size: 3-1/2 ounces of turkey, 2 to 3 slices

Recipe Yield: Yield: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.

Ingredients

3 tablespoons all-purpose flour

1/2 teaspoon seasoned salt

1/4 teaspoon ground white pepper

1 pound boneless turkey breast, thinly sliced

1/4 cup dry white wine

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup sweet marsala wine

1 clove garlic, minced

2 teaspoons brown sugar

1 teaspoon cornstarch

1/2 teaspoon grated lemon zest

Directions

Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.

Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.

Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.

In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.

Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.

Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g

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

STRIP STEAKS WITH BROILED ASPARAGUS

Yield: 2 servings

View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml

Ingredients

Vegetable oil cooking spray

1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat

1 or 2 cloves of garlic, coarsely chopped

1/2 teaspoon cracked or coarsely ground black pepper

8 - 10 (6 ounces) thin asparagus spears, trimmed

2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

1/2 cup low-salt beef broth

1 tablespoon dry white wine

1/4 teaspoon Dijon mustard

Directions

Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

PORK AND ZUCCHINI STEW

Recipe Yield: Yield: 6 servings.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.

Ingredients

3 boneless pork chops, cut into 3/4-inch cubes

3 tablespoons flour

1/2 teaspoon garlic salt

1/2 teaspoon pepper

1 tablespoon vegetable oil

1 medium onion, chopped

1 green pepper, chopped

4 cups fresh mushrooms, sliced

2 14 1/2-oz cans stewed tomatoes, undrained

2 medium zucchini, halved lengthwise & sliced 1/2-inch thick

2 teaspoons dried basil, crushed

1 teaspoon dried oregano, crushed

1/3 cup Parmesan cheese, grated

Directions

In a plastic or paper bag combine flour, garlic salt and pepper.

Add pork cubes; shake until coated with flour mixture. Set aside.

In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.

Add pork, cook and stir for 2-3 minutes or until browned.

Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.

Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g

RAISIN OATMEAL COOKIES

This is from the infamous long-since-forgotten emailing list, though it looks like it was from a diabetic list.

Yield: 2-1/2 dozen cookies (1 per serving)

Ingredients

6 tablespoons margarine, softened

1/4 cup fat-free sour cream

1 egg

1 teaspoon vanilla

1 cup packed light brown sugar

1-1/2 cups quick-cooking oats

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 cup raisins for baking

Directions

Mix margarine, sour cream, egg, and vanilla in large bowl; mix in brown sugar. Mix in combined oats, flour, baking soda, baking powder, and cinnamon. Mix in raisins.

Drop dough onto greased cookie sheets, using 2 tablespoons for each cookie. Bake at 350 degrees F. until browned, 12 to 15 minutes. Cool on wire racks.

Nutritional Information Per Serving (1 cookie): Calories: 90, Fat: 2.7 g, Cholesterol: 7.1 mg, Sodium: 57 mg, Protein: 1.5 g, Carbohydrate: 15.3 g

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