Friday Recipes

Here are six recipes to help you through the weekend, including Parmesan Chicken Topped with Spinach and Almonds and Turkey Breast Provencal with Vegetables. Enjoy!

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Recipe Yield: Yield: 4 servings

Source: Hellmann's

View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g

ARTICHOKE FRITTATA

Recipe Yield: Yield: 6 servings

Source: Diabetes Cookbook For Dummies

Book Title: Diabetes Cookbook For Dummies

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

Ingredients

5 large whole frozen artichoke hearts, thawed

2 teaspoons extra-virgin olive oil

1/2 teaspoon plus a few pinches salt

5 eggs

7 egg whites

1 tablespoon unsalted butter

2 tablespoons finely chopped parsley

2 tablespoons finely chopped thyme

Directions

Slice the artichoke hearts into 1/2-inch pieces.

Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.

Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.

Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g

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

LEMON BASIL PESTO WITH FRESH VEGETABLES

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/914.shtml

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.

With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Source: The National Turkey Federation

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

CABBAGE AND TURKEY RAGOUT

Yield: 6 servings

Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml

Ingredients

1 lb. ground turkey

1 large onion, chopped

6 cloves garlic, minced

3 medium carrots, thinly sliced

2 medium stalks celery, thinly sliced

2 medium green bell peppers, diced

1 small green cabbage, chopped

1 (28 oz.) can no salt added diced tomatoes

3/4 cup reduced-fat, reduced-sodium chicken broth

1 Tbsp. vinegar

1 tsp. dried thyme

1 tsp. dried basil

1/4 tsp. cayenne or red pepper, or to taste

Salt and freshly ground black pepper

Directions

In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.

Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.

Serve hot over whole-wheat wide noodles.

Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g

TANDOORI CHICKEN SKEWERS WITH MINT RAITA

Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.

Ingredients

1 cup fat-free plain Greek yogurt, divided

1/3 cup reduced fat coconut milk, divided

2 tsp. curry powder, mild or hot

1-2 finely chopped garlic cloves

3/4 tsp. sea salt, divided

1 Tbsp. canola oil

1 lb. skinless and boneless chicken breast

2 Tbsp. finely chopped red onion

2 Tbsp. chopped fresh mint

1 tsp. fresh lime juice

12 (8-inch) bamboo skewers

Directions

In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.

Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.

Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.

While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.

Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g