Wednesday Recipes

We're half-way through the week; if we made it this far, we can make it until the weekend.

In the meantime, we still need to eat. Today's offerings include Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!

CHICKEN RATATOUILLE

Makes: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml

Ingredients

1 tablespoon vegetable oil

4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)

2 zucchini (7 inches long, unpeeled and thinly sliced)

1 eggplant (small, peeled and cut into 1-inch cubes)

1 onion (medium, thinly sliced)

1 green pepper (medium, cut into 1-inch pieces)

1/2 pound mushroom (fresh, sliced)

1 can tomatoes (16 oz, whole, cut up)

1 garlic clove (minced)

1-1/2 teaspoons basil (dried, crushed)

1 tablespoon parsley (fresh, minced)

black pepper (to taste)

Directions

Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g

SPRING VEGETABLE PILAF

Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

EASY-TO-BE GREEN GAZPACHO

This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”

Makes 5-2/3 cups or 6 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml

Ingredients

1 cup fat-free chicken or vegetable broth

1 can (28 oz.) tomatillos, drained

1 medium cucumber, peeled, seeded and coarsely chopped

1/2 cup packed baby spinach leaves

12 cups packed romaine or other dark green lettuce leaves, chopped

1/2 medium green bell pepper, seeded and chopped

1/2 mild white onion, like Bermuda or Vidalia, chopped

2 Tbsp. chopped fresh cilantro leaves

1 clove garlic, chopped

1 Tbsp. canned diced green chilies

1 Tbsp. extra virgin olive oil

Juice of 1 lime, or to taste

1/4 tsp. cumin powder

1/4 tsp. sugar

2 slices bread (crusts removed), cubed*

Salt to taste, if desired

Hot sauce to taste, if desired

1/4 cup finely minced chives, for garnish

Directions

Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.

Transfer to bowl or pitcher and chill until very cold.

Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.

* Either white or soft whole-wheat bread can be used.

Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744

Online version: http://diabeticgourmet.com/recipes/html/744.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.

Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable

BAKED APPLES BURNETTE

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743

Online version: http://diabeticgourmet.com/recipes/html/743.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

4 MacIntosh or Rome apples

2 tablespoons raisins

1 tablespoon sunflower seeds

1/2 teaspoon ground cinnamon

1/4 teaspoon freshly grated nutmeg

Few drops pure vanilla extract

1/4 cup water

1 tablespoon frozen orange juice concentrate

Directions

Preheat oven to 375 degrees F.

Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.

Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.

Place apples in a baking dish and add water mixed with orange juice.

Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.

Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit

15-MINUTE CHILI

Serving Size: 1 cup

Serves 4

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml

Ingredients

1 pound ground turkey

1 (15 oz.) can kidney or pinto beans, drained and rinsed

1 can low-fat, low sodium chicken broth

1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)

1 (6 oz.) can tomato paste

1 tablespoon chili powder

1/8 teaspoon cinnamon

1/4 teaspoon cumin

1/2 teaspoon fresh ground black pepper

Directions

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat