Friday Recipes

It's finally Friday. (Yay!) Here are six recipes to help you through the weekend, including Butternut Squash Enchiladas with Salsa Verde and Pepper Beef Steak with Garlic-Cilantro Butter. Enjoy!

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

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

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

BUTTERSCOTCH OATMEAL COOKIES

Yield: about 4 dozen cookies

Serving size: 1 cookie

Online: http://diabeticgourmet.com/recipes/html/1082.shtml

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1 2/3 cups (11-ounce package) Nestle Toll House Butterscotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.

Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.

Ingredients

4 beef round tip center steaks, cut 3/4 inch thick

1/3 cup country Dijon-style mustard

2 tablespoons coarsely ground mixed peppercorns

2 teaspoons ground cumin

1/4 cup butter, softened

1 tablespoon minced fresh cilantro

1 teaspoon minced garlic

2 fresh mild green chili peppers such as Anaheim peppers

Directions

Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.

Combine butter, cilantro and garlic in small bowl. Set aside.

Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)

Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.

Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g