Wednesday Recipes

Here are six yummy recipes to help you through the day, including Light Sour Cream Chicken Enchiladas and Baja Turkey Chili. Enjoy!

HAM STUFFED ZUCCHINI

Source: The Diabetic Newsletter

View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/

Ingredients

8 small zucchini

4 cups low-fat ham, chopped fine

2 eggs or egg substitute, lightly beaten

1 teaspoon basil

1/2 cup green pepper, chopped

1/4 cup low-fat Swiss cheese, shredded

1 tablespoon canola oil

Directions

With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.

In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.

Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.

Place the zucchini in a baking dish coated with a non-stick cooking spray.

Brush the stuffed zucchini with oil.

Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.

Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g

Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.

Ingredients

2 tablespoons olive oil

2 cups chopped onion

2 cups chopped celery

2 quarts pulled or cooked turkey breast, chopped

50 ounces white kidney beans, rinsed and well drained

44 ounces white shoepeg corn, undrained

8 ounces green chilies, chopped

2 quarts turkey broth

2 teaspoons ground cumin

3 cups shredded monterey jack cheese

1 bunch fresh cilantro sprigs

As needed tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable