Wednesday

Here we are, half-way through the week. If we made it this far (and it looks like we have), can the end of the week and the weekend be all that far off?

With that in mind, here are today's six recipes, including Smoky Mexican Stir Fry and Turkey Meatloaf. Enjoy!

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Notes:

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g

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

SMOKY MEXICAN STIR FRY

This recipe begins, “The dual smoky flavors of bacon and chipotle chile (smoked jalapeno) liven up this quick and healthful stir-fry with pork tenderloin. The contrasts in temperature and texture – a hot savory stir-fry over cool crunchy lettuce – is a treat for the palate.”

Recipe Yield: Yield: Serves 4.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View online at https://diabeticgourmet.com/diabetic-recipes/smoky-mexican-stir-fry.

Ingredients

1 small pork tenderloin (about 12 oz.)

4 slices bacon, diced

1 chipotle chile, (drained, if canned in adobo sauce; rehydrated in warm water if dried), chopped*

1 tablespoon vegetable oil

1 teaspoon ground cumin

1 teaspoon dried oregano

2 cloves garlic, crushed

1 red bell pepper, OR green, cut into thin strips

1 small onion, cut in half and thinly sliced

3 cups romaine lettuce, OR iceberg lettuce, coarsely chopped

Directions

Slice pork tenderloin in half lengthwise, and then cut crosswise thinly.

Toss pork, bacon and chipotle pieces together in small bowl, set aside.

Combine oil, cumin, oregano and garlic and heat in large nonstick skillet over medium-high heat. Add the bell pepper and onion, stir-fry 2-3 minutes or until crisp-tender. Remove and reserve.

In same skillet, stir-fry the pork, bacon and chile for 2-3 minutes, until pork is just done and bacon crisp.

Return the vegetables to the skillet and heat through. Serve over lettuce.

* Wear rubber gloves when handling hot chiles

Nutritional Information Per Serving: Calories: 210; Fat: 11 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 150 mg; Cholesterol: 60 mg; Protein: 22 g; Carbohydrates: 6 g

CHUNKY CHICKEN AND VEGETABLE SOUP

This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.

Ingredients

1 Tbs canola oil

1 boneless skinless chicken breast (4 ounces), diced

1/2 C chopped green bell pepper

1/2 C thinly sliced celery

2 green onions, sliced

2 cans (14 1/2 ounces each) chicken broth

1 C water

1/2 cup sliced carrots

2 Tbs cream

1 TBS finely chopped fresh parsley

1/4 tsp dried thyme leaves

1/8 tsp black pepper

Directions

Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.

Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.

Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g

Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 Fat

ALPHABET TURKEY SOUP

Recipe Yield: 8 servings

View online: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup/print/

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving: Calories: 152; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Protein: 14 g; Carbohydrates: 18 g

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

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

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

BUTTERSCOTCH OATMEAL COOKIES

Yield: about 4 dozen cookies

Serving size: 1 cookie

Online: http://diabeticgourmet.com/recipes/html/1082.shtml

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1 2/3 cups (11-ounce package) Nestle Toll House Butterscotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.

Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g