Friday Recipes

It's finally Friday. (Yay!) Here are six yummy recipes to get you through the weekend, including Tandoori Chicken Skewers with Mint Raita and Peanut Butter and Chocolate Cheesecake Cups. Enjoy!

VEGETABLE-CHICKEN NOODLE SOUP

Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)

View this online at http://diabeticgourmet.com/recipes/html/253.shtml.

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g

Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

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

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

ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE

Recipe Yield: Serves 4.

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.

Ingredients

1 pound medium sized asparagus, rinsed and trimmed

2 tsp. canola oil

4 tsp. unbleached all purpose flour

3/4 cup fat free milk

1/4 tsp. onion powder

Salt and pepper, to taste

2 Tbsp. Parmesan cheese

Directions

Steam the asparagus in a saucepan over boiling water until just tender, about 3 to 5 minutes.

Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.

Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.

Stir in the cheese.

Pour hot cheese sauce over asparagus and serve immediately.

Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g

20-MINUTE CHICKEN CREOLE

Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)

View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.

Ingredients

12 oz boneless, skinless chicken breast, cut into thin strips

1 cup canned whole peeled tomatoes, chopped

1 cup chili sauce (look for lowest sodium version)

1-1/2 cup green bell pepper, rinsed and chopped

1-1/2 cup celery, rinsed and chopped

1/4 cup onion, chopped

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

1/4 tsp crushed red pepper

1/4 tsp salt

Directions

Spray saute pan with cooking spray.

Preheat over high heat.

Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.

Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.

Simmer, covered, for 10 minutes.

Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g

PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS

Recipe Yield: Yield: 24 servings Serving size: 1 cheesecake cup

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups.

Ingredients

Crust

36 Reduced-Fat Chocolate Wafers

1/4 cup Splenda No Calorie Sweetener, Granulated

5 tablespoons light butter, melted

Peanut Butter Center

1/2 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons reduced fat peanut butter

3 tablespoons reduced fat cream cheese

Chocolate Filling

4 ounces unsweetened chocolate

8 ounces reduced fat cream cheese

1 3/4 cups Splenda No Calorie Sweetener, Granulated

1/2 cup skim milk

1/2 cup egg substitute

1 teaspoon vanilla

2 ounces sugar-free chocolate, melted

Directions

Preheat oven to 350 degrees F.

Make CRUST. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.

Make PEANUT BUTTER CENTER. Place all center ingredients in a small bowl. Mix until well blended. Set aside.

Make CHOCOLATE FILLING. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.

Assemble CUPS. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.

Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch. Chill for approx. 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.

Notes:

A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g