Tuesday Recipes

Here are six yummy recipes to help you through the day, including Steak, Roasted Tomato and Bean Chili and Roasted Garlic Sweet Pepper Strips. Enjoy!

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 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

ROASTED GARLIC SWEET PEPPER STRIPS

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-garlic-sweet-pepper-strips.

Ingredients

4 large sweet peppers (combination of green, red and yellow)

2 tablespoons olive oil

1-1/2 teaspoons crushed garlic

1 tablespoon grated Parmesan cheese

Directions

Preheat oven to 400 degrees F.

On baking sheet, bake whole peppers for 15 to 20 minutes, turning occasionally, or until blistered and blackened. Place in paper bag; seal and let stand for 10 minutes.

Peel off charred skin from peppers; cut off tops and bottoms. Remove seeds and ribs; cut into 1 inch wide strips and place on serving platter.

Mix oil with garlic; brush over peppers. Sprinkle with cheese.

Nutritional Information Per Serving: Calories: 112; Fat: 8 g; Fiber: 2 g; Sodium: 30 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

STEAK, ROASTED TOMATO AND BEAN CHILI

Recipe Yield: Makes 8 servings.

Source: TBC

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

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.

Ingredients

3 pounds Shoulder Steaks, cut 3/4-inch thick

2 tbsp vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

2-1/2 cups no-salt added roasted tomato salsa

1/4 cup chili powder

2 tsp ground cumin

2 cans (15 ounces each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions

Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g