Thursday Recipes

Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!

DATE NUT BREAD

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

Recipe Yield: Yield: 16 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

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

GINGERED CHICKEN WITH VEGETABLES

This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”

Recipe Yield: 4 servings.

https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables

Ingredients

2 tablespoons vegetable oil, divided

1 pound boneless, skinless chicken breasts, cut into thin strips

1 cup red bell pepper strips

1 cup sliced fresh mushrooms

16 fresh pea pods, cut in half crosswise

1/2 cup sliced water chestnuts

1/4 cup sliced green onions

1 tablespoon grated fresh ginger root

1 large clove garlic, crushed

2/3 cup reduced-fat, reduced-sodium chicken broth

2 tablespoons Equal® Spoonful or Granulated*

2 tablespoons light soy sauce

4 teaspoons cornstarch

2 teaspoons dark sesame oil

Salt and pepper to taste (optional)

* May substitute 3 packets Equal sweetener

Directions

Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.

Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.

Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.

Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

To view this online, go to 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

TURKEY AND TOMATO WRAP

Yield: 1 serving (1 sandwich)

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap

Ingredients

1 (6 inch) low-fat flour tortilla

2 teaspoons reduced-fat mayonnaise

2 slices deli-style fat-free roasted turkey breast

2 tablespoons chopped fresh tomato

1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)

Directions

Lay the tortilla flat on a small plate. Spread with the mayonnaise.

Lay the turkey slices on the tortilla.

Sprinkle with tortilla with the tomato and basil.

Roll the tortilla and turkey around the tomato-basil filling.

Eat like a rolled sandwich.

Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g

Exchanges: 1 Starch, 1 Lean Meat

MOCK MASHED POTATOES

According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/

Ingredients

1 medium cauliflower

4 green onions, sliced, including half green stems

2-4 cloves garlic

1/4-1/2 cup unsweetened plain almond milk

4 tsp. extra virgin live oil, divided

Salt and freshly ground black pepper to taste

1 Tbsp. chopped chives

Directions

Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.

Place cooked cauliflower, onions and garlic in blender or food processer.

Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.

For creamier consistency add more milk in 1 tablespoon increments.

Season to taste with salt and pepper.

Transfer to serving bowl.

Drizzle with remaining oil and garnish with chives. Serve.

Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium

EASY HOMEMADE MEATLOAF

Recipe Yield: Servings: 6

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well.

Form into a loaf.

Place in foil-lined 5x9 pan.

Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat