Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Chicken with Sun-Dried Tomatoes and Chicken Stuffed with Apples, Almonds, and Blue Cheese. Enjoy!

THREE-MUSTARD BEEF ROUND TIP WITH ROASTED BABY CARROTS AND BRUSSELS SPROUTS

Recipe Yield: Makes 12 servings

Source: The Healthy Beef Cookbook, published by John Wiley & Sons.

View this online at https://diabeticgourmet.com/diabetic-recipes/three-mustard-beef-round-tip-with-roasted-baby-carrots-and-brussels-sprouts.

Ingredients

1 boneless beef round sirloin tip roast (3 pounds)

3 tablespoons Dijon-style mustard

1 tablespoon fresh thyme, chopped

1/2 teaspoon coarse grind black pepper

2 tablespoons dry bread crumbs

Vegetables:

1 pound small Brussels sprouts, trimmed

2 pounds packaged baby carrots

2 tablespoons olive oil

2 teaspoons fresh thyme, chopped

1 teaspoon salt

1/2 teaspoon coarse grind black pepper

Mustard Sauce:

1 tablespoon olive oil

1/4 cup minced shallots

1/2 cup Dijon-style mustard

2 teaspoons mustard seeds

1 teaspoon dry mustard

2 tablespoons fresh lemon juice

1/2 cup reduced-fat dairy sour cream

2 tablespoons chopped fresh parsley

1/4 teaspoon coarse grind black pepper

Directions

Heat oven to 325F. Combine 3 tablespoons Dijon-style mustard, 1 tablespoon thyme and 1/2 teaspoon pepper in small bowl. Spread mustard mixture evenly over all surfaces of beef roast. Press bread crumbs evenly onto roast over mustard.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness.

Meanwhile prepare vegetables. Cut shallow "X" into bottom of each Brussels sprout. Toss Brussels sprouts, carrots, oil, thyme, salt and pepper in large bowl. Transfer to metal baking sheet. Cover tightly with aluminum foil. Roast in 325F oven 1 to 1-1/4 hours or until crisp-tender. Uncover baking sheet; continue roasting 5 minutes or until lightly browned.

Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand, covered, 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)

Meanwhile prepare Mustard Sauce. Heat oil in small saucepan over medium heat until hot. Add shallots; cook and stir 3 to 5 minutes or until tender. Add Dijon-style mustard, mustard seeds and dry mustard; cook and stir 30 seconds. Remove from heat; stir in lemon juice until well blended. Add sour cream, parsley and pepper; stir until smooth. Keep warm.

Carve roast into thin slices. Serve with vegetables and Mustard Sauce.

Nutritional Information Per Serving: Calories: 265; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3.2 g; Sodium: 68 mg; Cholesterol: 74 mg; Protein: 28 g; Carbohydrates: 14 g

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

BALSAMIC MARINATED STEAK & ASPARAGUS

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/balsamic-marinated-steak-asparagus.

Ingredients

4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)

1 pound fresh asparagus

1/2 teaspoon salt

1/8 teaspoon pepper

Marinade:

2/3 cup prepared balsamic vinaigrette

2 tablespoons Dijon-style mustard

Directions

Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)

During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.

Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

Recipe Yield: Yield: 4 servings

Source: Almond Board of California

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stuffed-with-apples-almonds-and-blue-cheese.

Ingredients

4 boneless skinless chicken breast halves (about 5 ounces each)

4 ounces crumbled blue cheese (any variety, including Gorgonzola)

1/2 cup slivered almonds

1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced

3 teaspoons chopped fresh dill

salt and freshly ground pepper

4 teaspoons olive oil

1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)

Directions

Preheat the oven to 400F.

Coat a shallow roasting pan with cooking spray.

Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.

Arrange chicken in prepared pan and set aside.

In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.

Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).

Bake 25 to 30 minutes, until chicken is golden brown and cooked through.

Notes:

Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.

Nutritional Information Per Serving: Calories: 490; Fat: 25 g; Saturated Fat: 7.9 g; Sodium: 867 mg; Cholesterol: 141 mg; Protein: 53 g; Carbohydrates: 11 g

CHIPOTLE ALBONDIGAS MEATBALLS

Recipe Yield: Yield: Makes 12 servings, 1 per serving

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipe/chipotle-albondigas-meatballs.

Ingredients

1 pound Ground Beef

1/4 cup soft whole wheat bread crumbs

1 large egg, slightly beaten

4 tablespoons chopped fresh cilantro, divided

2 tablespoons water

1 teaspoon ground chipotle chili powder, divided

1/2 teaspoon salt

1 can (15 ounces) tomato sauce

Chopped fresh cilantro (optional)

Directions

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g