Wednesday Recipes

Well, it's the middle of the week, otherwise known as hump day. Here are six yummy recipes to help you through the day, including Caribbean Beef Burgers with Mango Salsa and Chicken Cacciatore. Enjoy!

CRANBERRY-ALMOND TARTS

Yield: Servings Per Recipe: 24; Serving Size: 1 square tart

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.

Ingredients

1/2 (15 ounce) container refrigerated pie crusts

3/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup water

1 (12 ounce) bag fresh or frozen cranberries, thawed

1/4 cup chopped almonds, toasted

1/2 teaspoon almond extract

1 (8 ounce) carton non-dairy whipped topping

1/4 cup toasted almond slices

Directions

Preheat oven to 375 degrees F.

Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.

Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.

Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.

Notes:

Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.

Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g

CHICKEN IN WINE SAUCE

Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce

Source: Gourmet Inspirations Healthy Cooking

Book Title: Gourmet Inspirations Healthy Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.

Ingredients

6 single chicken breasts (24 oz. raw weight) skinned, boned and washed

1 teaspoon butter

1 teaspoon oil

3 tablespoons cornstarch

1-1/2 chicken broth, unsalted

1/3 cup skim milk

1/3 cup lemon juice

1/3 cup dry white wine

3 cloves garlic, crushed

1/4 cup Parmesan cheese, fresh, grated

Directions

Prepare chicken breasts and set aside.

Place butter in large skillet, heating to medium high.

Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.

Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.

Remove pan from heat and, slowly, add 1 cup of broth.

Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.

When sauce has thickened slightly, pour over chicken breasts.

Sprinkle Parmesan over chicken.

Bake 30 minutes at 350 degrees F.

Serve over brown rice.

Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g

Diabetic Exchanges: 3 Low-Fat Meat

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3

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

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

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/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch