Friday Recipes

It's the first Friday of the new year. Here are six yummy recipes to help you through the weekend, including Roasted Chicken Salad with Napa Cabbage and Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs. Enjoy!

CHEESE LASAGNA

Servings: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml

Ingredients

6 ounces whole wheat lasagna noodles

1/2 cup tomato sauce

1 cup onion, bell pepper and mushrooms (mix of all three)

1-1/2 cups low-fat cottage cheese

2 eggs

2 tablespoons Parmesan cheese

3 ounces grated mozzarella cheese

Directions

Cook lasagna noodles in boiling water until tender. Drain and set aside.

Combine tomato sauce and chopped onions, peppers and mushrooms.

Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.

Preheat oven to 350F.

In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.

Bake for 25 minutes, then serve hot.

Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g

Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Notes:

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g

Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

REALLY RASPBERRY PARFAITS

Recipe Yield: Yield: 4 servings

Source: Diabetic Dream Desserts

Book Title: Diabetic Dream Desserts

View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.

>Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.

Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: Yield: 4 servings

Source: The National Turkey Federation

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs.

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

TURKEY TOSTADAS

Yield: 4 servings

Source: UMass Extension Nutrition Education Program

Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml

Ingredients

2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)

2 tablespoons taco seasoning (chili)

1-1/2 cup water

4 corn tortillas

1/4 cup refried beans (low-fat or fat-free)

1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)

1/2 cup tomatoes (chopped)

1/2 cup lettuce (shredded)

2 tablespoons onion (chopped)

1/2 cup taco sauce

plain yogurt (low-fat or fat-free optional)

guacamole (or mashed avacado optional)

Directions

Wash and prepare vegetables.

In a large skillet over medium heat, combine turkey, taco seasoning, and water.

Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.

Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.

Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.

Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.

Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g