Friday Recipes

Here it is, another Friday, the first one in September (and the beginning of a three-day weekend). Here are six yummy recipes to help you through the weekend, including Caribbean Beef Burgers with Mango Salsa and Steak Kabobs With Caramelized Onion Relish. Enjoy!

CHICKEN WITH TRI-COLORED PEPPERS

Recipe Yield: Yield: 4 servings

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.

Ingredients

2 teaspoons canola oil

1 pound boneless, skinless chicken breasts, cut into 2-inch strips

1/2 cup diced onion

2 cloves garlic, minced

1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips

1/2 cup fat-free, reduced-sodium chicken broth

2 tablespoons lite soy sauce

1 tablespoon white wine (optional)

1/2 teaspoon sesame oil

2 teaspoons cornstarch

Directions

In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.

Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.

Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.

Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g

Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

STEAK KABOBS WITH CARAMELIZED ONION RELISH

Recipe Yield: Makes 12 appetizer servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.

Ingredients

Kabobs:

1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick

1 teaspoon garlic-pepper seasoning

Fresh basil leaves (optional)

Caramelized Onion Relish:

2 tablespoons olive oil

1 large red onion, sliced

1/2 cup balsamic vinegar

1/4 cup brown sugar

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.

Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Serve kabobs with relish. Garnish with basil leaves, as desired.

Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g

CHICKEN AND ALMOND STEW

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/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated 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

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

SUGARFREE BLUEBERRY BANNOCK

This recipe begins, “Bannock is a flat quick bread that is often cut into wedges, like scones. This is a whole-wheat, baked version of a traditional Aboriginal recipe. Canola oil helps produce a light and tender crumb for this blueberry bannock recipe.”

Prep Time: 10 minutes; Cook Time: 20 minutes; Recipe Yield: 8

Source: Recipe and image appear courtesy of CanolaInfo.org.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sugarfree-blueberry-bannock.

Ingredients

1 cup whole-wheat flour

1 cup all-purpose flour

3/4 cup fresh or frozen blueberries

2 Tbsp baking powder

1/2 tsp ground cinnamon

1/8 tsp salt

1/2 cup skim milk

1/2 cup water

1 Tbsp canola oil

Directions

Preheat oven to 400F.

In bowl, combine flours, blueberries, baking powder, cinnamon and salt.

Stir in milk, water and canola oil and, using hands, moisten all ingredients, handling dough as little as possible.

Turn dough out of bowl and place on lightly floured surface.

Using hands, form disc about 1/2-inch thick and about 9-10 inches in diameter. If necessary, sprinkle with flour to keep dough from sticking. Cut into 8 wedges.

Place wedges on parchment-lined baking sheet and bake for 15-20 minutes or until bannock is golden brown.

Nutritional Information Per Serving: Calories: 130; Fat: 2 g; Fiber: 2 g; Sodium: 340 mg; Protein: 5 g; Carbohydrates: 24 g