Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Chicken and Broccoli Stir-Fry and Sweet Potato Pie. Enjoy!

ITALIAN-STYLE GRILLED CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts

Ingredients

1/2 cup plain low-fat yogurt

1 tablespoon tomato paste

2 green onions, coarsely chopped

2 cloves garlic, quartered

1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

4 chicken breasts (bone-in)

2 tablespoons chopped fresh coriander or parsley

Directions

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)

Serve garnished with chopped coriander.

Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g

Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

CHICKEN AND BROCCOLI STIR-FRY

Recipe Yield: Yield: 4 servings

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

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry

Ingredients

2 teaspoons olive or canola oil

4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips

2 cloves garlic, minced

3 cups chopped broccoli florets

1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces

2 teaspoons cornstarch

1/2 teaspoon ground ginger

1/2 cup low-salt chicken broth

3 tablespoons Lea & Perrins White Wine Worcestershire Sauce

Directions

Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.

Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.

Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.

Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g

Diabetic Exchanges: 4 Lean Meat, 1 Fat

COUNTRY PEACH TART

Recipe Yield: Serves: 8

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.

Ingredients

Pastry for single-crust 9-inch pie

4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed

1/2 cup Equal® Spoonful or Granulated*

1 tablespoon all-purpose flour

1/2 teaspoon ground cinnamon

1/4 teaspoon almond extract

*May substitute 12 packets Equal sweetener

Directions

Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.

Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.

Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.

Notes:

Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.

Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g

Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat

GREEN BEANS WITH POPPY SEED DRESSING

Recipe Yield: Yield: 4 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g

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

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat