Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Roasted Asparagus with Parmesan Cheese Sauce, Grilled Turkey, Portabella Mushrooms and Vegetable Kebabs, and Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers. Enjoy!

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

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

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

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

GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS

Recipe Yield: Serves 8-10.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.

Ingredients

1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes

2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares

2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks

12 (12-inch) skewers , soaked in water for at least 30 minutes

Vegetable oil cooking spray

Indian Spice Paste:

4 large cloves garlic

2 tablespoons curry powder

1 tablespoon kosher salt

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon cayenne

1/2 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons water

Directions

To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.

Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.

Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.

Notes:

These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.

Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g

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

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Servings: 6

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

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

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch; 4 Lean Meat

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

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