Wednesday Recipes

Do you know what day it is? It's Hump Day (otherwise known as Wednesday). Here are six recipes to help you through the day, including Turkey Meatloaf, Pumpkin Pancakes with Hot Cider Syrup, and Strawberry Panna Cottas. Enjoy!

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 POTATOES, CHICKEN, AND CHEESE

Yield: 4 serving; Serving size: 1-3/4 cups

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.

Ingredients

Nonstick cooking spray

4 large red potatoes, scrubbed and quartered

Black pepper to taste

2 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning

1/4 cup fat-free Parmesan cheese, shredded

2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)

1/4 cup balsamic vinegar

1/4 cup water

Directions

Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.

Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.

Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Starch, 2 Lean Meat

PUMPKIN PANCAKES WITH HOT CIDER SYRUP

This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.

Ingredients

2 cups flour

2 tablespoons granulated sugar

4 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon ground coriander

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1 1/2 cups milk

1 cup canned pumpkin, mashed

4 egg yolks

4 ounces melted butter

1 tablespoon vanilla extract

4 egg whites, stiffly beaten

Directions

In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.

In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.

Hot Cider Syrup

Ingredients

1 1/2 cups apple cider

1 cup brown sugar, firmly packed

1 cup corn syrup

2 ounces butter

2 tablespoons lemon juice

1/8 teaspoon cinnamon

1/8 teaspoon nutmeg

Grated rind from 1 lemon

2 apples, peeled, cored and thinly sliced

Directions

In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.

Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates

Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

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

View this online at 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

BOMBAY CHICKEN

Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 Medium-Fat Meat

STRAWBERRY PANNA COTTAS

This recipe begins, “Reduced-carb panna cotta that everyone will love!”

Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas

Ingredients

1-1/2 cups whole milk

1-1/2 teaspoons unflavored gelatin

1-1/2 pints strawberries, halved

2 tablespoons Splenda No Calorie Sweetener, Granulated

1 teaspoon vanilla extract

1 pint strawberries, sliced

Directions

Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.

Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.

Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.

Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.

Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g

Meatless Monday

It's time for the last Meatless Monday of 2020. Today's offerings include Vegetable and Bean Soup and Southern-Style Slaw. Enjoy!

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

Source: AICR

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

View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes:

Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetable broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

3 tablespoon olive oil

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

Turkey Recipes

Since it's holiday time again, I'm posting posting turkey recipes today. Check out the Turkey Breast Provencal with Vegetables, the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, and any of the other recipes in today's post. Enjoy!

Note: Since Christmas is this Friday, my next post will be on Monday, December 28th. Hope everyone has a good holiday and weekend.

TURKEY TOSTADAS

Yield: 4 servings

Source: UMass Extension Nutrition Education Program

Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml

Ingredients

2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)

2 tablespoons taco seasoning (chili)

1-1/2 cup water

4 corn tortillas

1/4 cup refried beans (low-fat or fat-free)

1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)

1/2 cup tomatoes (chopped)

1/2 cup lettuce (shredded)

2 tablespoons onion (chopped)

1/2 cup taco sauce

plain yogurt (low-fat or fat-free optional)

guacamole (or mashed avacado optional)

Directions

Wash and prepare vegetables.

In a large skillet over medium heat, combine turkey, taco seasoning, and water.

Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.

Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.

Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.

Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.

Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Source: The National Turkey Federation

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

CABBAGE AND TURKEY RAGOUT

Yield: 6 servings

Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml

Ingredients

1 lb. ground turkey

1 large onion, chopped

6 cloves garlic, minced

3 medium carrots, thinly sliced

2 medium stalks celery, thinly sliced

2 medium green bell peppers, diced

1 small green cabbage, chopped

1 (28 oz.) can no salt added diced tomatoes

3/4 cup reduced-fat, reduced-sodium chicken broth

1 Tbsp. vinegar

1 tsp. dried thyme

1 tsp. dried basil

1/4 tsp. cayenne or red pepper, or to taste

Salt and freshly ground black pepper

Directions

In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.

Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.

Serve hot over whole-wheat wide noodles.

Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g

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

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs

Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

Christmas Recipes

Since it's Monday, I'd normally have a Meatless Monday post. But since Christmas is this Friday, I wanted to add a few diabetic recipes to add to the holiday's main meal, including Turkey Breast Provencal with Vegetables and Glazed Ham with Dried Cherry Caramelized Onions. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F.

Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

CRANBERRY APPLE CRISP

Yield: 8 servings

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients:

Filling Ingredients:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping Ingredients:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

SPICY PUMPKIN PIE

Servings: 8

View recipe: http://diabeticgourmet.com/recipes/html/154.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154

Ingredients

1 (9-inch) pastry shell

1 tsp ground cinnamon

1-1/2 cup pumpkin (canned)

1/2 tsp ground nutmeg

2 eggs; beaten

1/2 tsp ground ginger

1 cup low-fat milk

1/4 tsp Salt

3 tbsp liquid cal-free sweetener

1 pinch ground cloves

2 tbsp brown sugar, packed

Light vanilla ice cream

Directions

Prick pastry shell with a fork. Bake in 450F oven for 8 min.

Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.

Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.

Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.

Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit

GLAZED HAM WITH DRIED CHERRY CARAMELIZED ONIONS

Serves 10.

Source: NPB

The link to the recipe has since moved. Will put new link up when found.

Ingredients

3 pound fully-cooked boneless smoked ham

2 tablespoons honey

1 tablespoon stone-ground mustard

1 teaspoon cider vinegar

5 medium onions, halved lengthwise and thinly sliced (about 5 cups)

3 tablespoons butter

1/2 cup dried tart cherries

1/3 cup cider vinegar

2 tablespoons honey

1/2 teaspoon cardamom

1/4 cup almonds, sliced or slivered, and toasted

Directions

Heat oven to 325 degrees F. Place ham on rack in shallow baking pan. Roast 45 minutes to 1 hour or until a meat thermometer registers 140 degrees F. (about 15 to 18 minutes per pound).

Meanwhile, for glaze, in a small bowl combine 2 tablespoons honey, 1 teaspoon cider vinegar and 1 tablespoon mustard. Brush ham with glaze during the last 5 minutes of baking.

To caramelize onions, cook onions in a covered Dutch oven in hot butter over medium heat for 12 to 15 minutes or until onions are just tender, stirring occasionally. Stir in 1/2 cup dried cherries, 1/3 cup cider vinegar, 2 tablespoons honey and 1/2 teaspoon cardamom. Simmer, uncovered, for 5 minutes. Stir in toasted almonds. Slice ham; serve with onion mixture.

Nutritional Information Per Serving: Calories: 277; Protein: 26 g; Fat: 10 g; Sodium: 1337 mg; Cholesterol: 43 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Source: The National Turkey Federation

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

CORN BREAD

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/176.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=176

Ingredients

2 cup cornmeal

1/2 tsp salt

1/2 tsp baking Soda

2 tsp baking Powder

1 tbsp honey

1 egg

1 tbsp vegetable Oil

1 cup buttermilk

Directions

Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well.

Pour into a lightly oiled 8-inch-square baking pan.

Bake in a 400-degree oven for 20 to 25 minutes.

Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 2 g; Sodium: 184 mg; Carbohydrates: 20 g; Exchanges: 1 Bread

Holiday Recipes

Since next Friday is Christmas, today's post deals with food for your holiday meals, including Cornbread and Dried Fruit Dressing and Baja Turkey Chili. (They'll also help you through the weekend.) Enjoy!

TURKEY ROULADE

Recipe Yield: Yield: 8 servings. Serving size: 2 slices (4 ounces).

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-roulade.

Ingredients

1/2 boneless, skinless turkey breast, about 1-1/2 lb

1-1/2 cups Cornbread and Dried Fruit Dressing

1/4 tsp smoked paprika

1/4 tsp black pepper

1/4 tsp marjoram

1/4 tsp thyme

1/4 tsp sage

1 Tbsp canola oil

Need: kitchen twine and plastic wrap

Directions

Preheat oven to 350F.

Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.

Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.

In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.

Place roulade in shallow roasting pan, then place in oven. Roast for 45 to 60 minutes or until internal temperature measured with an instant-read thermometer reads 155F.

Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices. Serve with Porcini Mushroom Gravy, Warm Apple and Cranberry Sauce and extra Cornbread and Dried Fruit Dressing.

Notes:

This elegant turkey entree with stuffing offers a unique presentation of America’s traditional holiday combination.

Nutritional Information Per Serving: Calories: 140; Fat: 3.5 g; Saturated Fat: 0.5 g; Sodium: 150 mg; Cholesterol: 65 mg; Protein: 222 g; Carbohydrates: 5 g

CORNBREAD AND DRIED FRUIT DRESSING

This recipe begins, “This colourful dressing has layers of flavour that allow for a delicious side dish on its own as well as blend well in the Turkey Roulade entree. Yield: 6 cups; enough for Turkey Roulade and 8 side dish servings. Serving size: 1/2 cup.”

Recipe Yield: Yield: 6 cups

Source: Cheryl Forberg, R.D.

View this online at https://diabeticgourmet.com/diabetic-recipes/cornbread-and-dried-fruit-dressing.

Ingredients

4 cups cornbread cubes, dried

4 oz lean Italian turkey sausage, casing removed

1 Tbsp canola oil

1 cup chopped yellow or white onions

1/4 cup chopped celery

1/4 cup chopped carrot

1 small garlic clove, crushed

4 each dried apricots and pitted dried plums, coarsely chopped

1/2 tsp dried thyme

3/4 tsp dried sage

1/4 tsp dried marjoram

1 cup fat-free, low-sodium chicken broth

1/4 cup minced fresh parsley

1/2 tsp salt

1/4 tsp ground black pepper

Canola oil cooking spray

1 egg, lightly beaten

Directions

Preheat oven to 350F. Place cornbread cubes in large bowl and set aside.

In small nonstick skillet, cook sausage over medium to high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.

In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)

Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.

After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.

Nutritional Information Per Serving: Calories: 100; Fat: 3.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 310 mg; Cholesterol: 30 mg; Protein: 3 g; Carbohydrates: 12 g

PORCINI MUSHROOM GRAVY

This recipe begins, “While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.”

Recipe Yield: Yield: 2 cups; 8 servings. Serving size: 1/4 cup.

Source: Cheryl Forberg, R.D.

View online at https://diabeticgourmet.com/diabetic-recipes/porcini-mushroom-gravy.

Ingredients

1/2 oz dried porcini mushrooms

2 Tbsp warm water

1 1/2 Tbsp canola oil

6 Tbsp white whole-wheat flour

2 cups fat-free, low-sodium chicken broth

3/4 tsp salt (optional)

1 tsp onion powder

1/4 tsp freshly ground black pepper or to taste

Directions

Soak mushrooms in warm water for 5 minutes.

In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.

Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.

Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Fiber: 2 g; Sodium: 115 mg; Protein: 1 g; Carbohydrates: 5 g

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

GREEN BEANS WITH POPPY SEED DRESSING

Recipe Yield: Yield: 4 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g

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

RAISIN-PUMPKIN MUFFINS

Recipe Yield: Serves: 12

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.

Ingredients

3/4 cup canned pumpkin

6 tablespoons vegetable oil

1 egg

2 egg whites

1 tablespoon light molasses

2 teaspoons vanilla

1-1/4 cups all-purpose flour

1 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/4 teaspoon salt

* May substitute 24 packets Equal sweetener

Directions

Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.

Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 starch, 1-1/2 fat

Chicken

Chicken seems to be a fairly popular food these days. Check out these six chicken recipes, including Baked Cajun Chicken and Grill Pan Chicken With Fiery Mango-Ginger Salsa. Enjoy!

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Servings: 6

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

LEMON CHICKEN WITH BROCCOLI AND GINGER

Recipe Yield: Makes 4 servings.

Source: AICR

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

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.

Ingredients

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

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA

This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"

Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.

Ingredients

1 tablespoon canola oil

1 teaspoon curry powder

1 teaspoon sugar

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness

Canola oil cooking spray

1 lemon, cut into quarters

Salsa

1 cup finely chopped mango

2 to 3 tablespoons chopped fresh mint leaves

1 teaspoon grated fresh ginger

2 tablespoons finely chopped red onion

1/2 teaspoon lemon zest

1 tablespoon fresh lemon juice

1 teaspoon canola oil

Directions

Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.

Meanwhile, stir together salsa ingredients in a small bowl.

Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.

Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat

GRILLED SESAME CHICKEN BREAST

Recipe Yield: Servings: 4

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.

Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar

Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

TOMATO-ROSEMARY CHICKEN

Recipe Yield: Servings: 12

Source: Family Circle: All-time Favorite Recipes

Book Title: Family Circle: All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g

Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Baked Vanilla Custard. Enjoy!

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers; Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

SPINACH VEGETABLE KUGEL

The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6

Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g

Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

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

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

BAKED VANILLA CUSTARD

This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”

Recipe Yield: Yield: 10 servings

Source: Equal ®

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.

Ingredients

1 quart 2% milk

6 eggs

1 cup plus 2 tablespoons Equal® Spoonful*

2-1/2 teaspoons vanilla

1/4 teaspoon salt

Sliced fresh fruit (optional)

Fresh mint (optional)

* May substitute 27 packets Equal sweetener

Directions

Heat milk just to boiling in medium saucepan. Let cool 5 minutes.

Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.

Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.

Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.

Remove custard cups or casserole from roasting pan. Cool completely on wire rack.

Cover and refrigerate several hours or overnight.

Serve garnished with sliced fresh fruit and mint, if desired.

Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 milk, 1/2 lean meat

LEMON BASIL PESTO WITH FRESH VEGETABLES

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/914.shtml

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.

With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

Friday Recipes

It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!

EASY MICROWAVE CHICKEN ENCHILADAS

This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."

Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings

You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.

Ingredients

1 can (19 oz) Old El Paso™ mild enchilada sauce

2 cups shredded deli rotisserie chicken

1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix

1 1/2 cups shredded Mexican cheese blend (6 oz)

8 corn tortillas (6 inch)

3 tablespoons chopped fresh cilantro

3/4 cup sour cream

Preparation

In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.

Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.

Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.

Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.

Expert Tips:

This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.

Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.

If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!

Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.

Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g

% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;

Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat

COPYCAT TACO BELL QUESARITO

This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings

Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.

Ingredients

1 pound ground beef

1 packet Old El Paso™ taco seasoning mix

1 packet Old El Paso™ heat & serve fiesta rice

16 Old El Paso™ Old El Paso™ flour tortillas for burritos

1 cup cheddar cheese, shredded

8 tablespoons sour cream

8 tablespoons prepared guacamole

Preparation

Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.

Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.

While the meat is cooking, cook the rice according to package instructions.

Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.

Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.

Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.

Expert Tips:

Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!

Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.

Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.

We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.

SPINACH SAUTE WITH MUSHROOMS

Recipe Yield: Yield: 4 servings (1/2 cup)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.

Ingredients

2 tablespoons olive oil

2 cloves garlic, minced

1 cup mushrooms, sliced

3 bunches spinach (about 2 pounds), stemmed and washed

1 tablespoon lemon juice

Salt and pepper, to taste

Directions

In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.

Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g

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

CHICKEN GUMBO SOUP

Recipe Yield: Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Book Title: The New Soul Food Cookbook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g

Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat

SWEET POTATO - RAISIN COOKIES

Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..

Ingredients

1 cup raisins

1/4 cup butter or margarine

1 cup sweet potatoes, cooked and mashed

1 egg

1 teaspoon vanilla

2 cups whole-wheat flour

1/4 teaspoon allspice

1/2 teaspoon salt

1/2 teaspoon nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 cup walnuts, chopped

1/2 cup unprocessed bran flakes.

Directions

Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.

Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.

Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.

Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.

Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g

Diabetic Exchanges: 2 Carbohydrate, 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

Ingredients

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

Chicken

It seems as though I've run across so many diabetic recipes that center on chicken. Today's six chicken recipes include Chicken Cordon Bleu and Chicken and Almond Stew. Enjoy!

CHICKEN AND SPINACH SALAD

Recipe Yield: Yield: 14 cups (7 - 2 cups servings)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.

Ingredients

6 oz. fresh spinach

2 oranges, peeled and cut into chunks

2 cups cooked and cubed chicken

2 cups fresh strawberries

Dressing:

2 Tbsp. red wine vinegar

3 Tbsp. orange juice

1-1/2 Tbsp. canola oil

1/4 tsp. dry mustard

1/3 tsp. poppy seeds

Directions

Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.

Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit, 1 1/2 lean meat

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 m; Carbohydrates: 35 g

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

EASY OVEN-BAKED CHICKEN TACOS

This comes from Old El Paso, and begins, "Looking for a new taco night favorite? These oven-baked chicken tacos are sure to be a win with the whole family. By starting with pre-cooked deli rotisserie chicken, they’re a total time-saver, so you can get back to enjoying time with the fam. Try a Corona™ Light alongside these chicken tacos—it’s a classically delicious way to go."

Prep Time: 25 minutes; Total Time: 35 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/easy-oven-baked-chicken-tacos.

Ingredients

1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells)

2 1/2 cups shredded deli rotisserie chicken

1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix

1/4 cup water

1 can (4.5 oz) Old El Paso™ chopped green chiles

1 can (16 oz) Old El Paso™ refried beans

1 1/4 cups shredded Mexican cheese blend (5 oz)

1 cup guacamole

1 cup halved grape tomatoes

1/4 cup sliced green onions

Directions

Heat oven to 400°F. Spray bottom of 13x9-inch (3-quart) baking dish with cooking spray. Place taco shells standing up and together in dish; set aside.

In 10-inch nonstick skillet, cook chicken, taco seasoning mix, water and chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.

To assemble, spread about 2 tablespoons refried beans in bottom of each shell. Top each with heaping 1/4 cup chicken mixture and 2 tablespoons shredded cheese. Bake 5 to 7 minutes or until cheese is melted. Top with guacamole, tomatoes and green onions.

Expert Tips

Try other varieties of Old El Paso™ taco seasoning mix, such as original or hot & spicy for something different.

Try Monterey Jack or pepper Jack cheese for a flavor twist!

Nutrition: 1 Taco: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 45mg; Sodium 810mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 2g); Protein 16g

% Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 15%; Iron 8%

Exchanges: 1 1/2 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1

CHICKEN CORDON BLEU

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Cirections

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Notes:

This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

ENCHILADA SOUP

This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."

Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.

Ingredients

2 cups Progresso™ chicken broth (from 32-oz carton)

1 can (19 oz) Old El Paso™ mild or hot enchilada sauce

1 can (4.5 oz) Old El Paso™ chopped mild green chiles

1 package (20 oz) bone-in chicken breasts, skin removed

1 can (15 oz) Progresso™ black beans, drained, rinsed

1 bag (12 oz) frozen corn, thawed, drained

Shredded Mexican cheese blend, if desired

Chopped fresh cilantro, if desired

Crushed tortilla chips, if desired

Preparation

Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.

Cover; cook on Low heat setting 7 to 8 hours.

Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.

Top each serving with cheese, cilantro and tortilla chips.

Expert Tips

Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.

Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.

Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

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

Meatless Monday

It's time for another Meatless Monday, where we check out recipes that are both vegetarian and diabetic-friendly. Today's recipes include Orange and Kiwi Salad and Pumpkin Soup. Enjoy!

MUSHROOM, GREEN PEPPER AND ONION OMELET

Recipe Yield: Makes two servings.

Source: AICR

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

View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.

Ingredients

3/4 cup good quality marinara sauce

1/2 tsp. balsamic vinegar

1/4 tsp. reduced-sodium soy sauce

Freshly ground black pepper, to taste

Canola cooking oil spray

1 small onion, cut in crescents

6 medium white mushrooms, thinly sliced

1 medium green bell pepper, seeded, cut in thin strips

Salt, as desired

3 large egg whites

1 large egg

1 tsp. grated Parmeggiano-Reggiano cheese

Directions

In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.

Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.

Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.

Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Notes:

Additional info: 1 g. saturated fat, 3 g. dietary fiber

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat

AIR FRYER LOADED TACO FRIES

This comes from Old El Paso, and begins, "While this recipe for air fryer taco fries was initially inspired by Taco Bell’s™ Nacho Fries, we got a little carried away and ended up creating something even better! Sure, these taco fries are healthier for you than the original recipe thanks to the air fryer, but they are also packed with Mexican spices and piled high with loads of delicious and savory nacho toppings. Top it all with our genius hack for amazingly simple spiced sour cream - don’t worry it’s delicious but not complicated, just add Old El Paso™ original taco seasoning to sour cream and pour it on everything. These air fryer taco fries are instant crowd-favorites, so be prepared to make this recipe a second time soon!"

Prep Time: 35 minutes; Total Time: 35 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/air-fryer-loaded-taco-fries.

Ingredients

1/3 cup sour cream

1 teaspoon Old El Paso™ original taco seasoning mix (from 1-oz package)

2 tablespoons vegetable oil

1 tablespoon Old El Paso™ original taco seasoning mix (from 1-oz package)

16 oz (4 cups) frozen French-fried potatoes (from 32-oz bag)

1 cup shredded Colby-Monterey Jack cheese (4 oz)

1/2 medium avocado, pitted, peeled and diced (1/2 cup)

1/4 cup diced tomato

2 tablespoons sliced green onions (2 green onions)

2 tablespoon chopped fresh cilantro leaves

Preparation

In small bowl, mix Seasoned Sour Cream ingredients. Cover and refrigerate until ready to serve.

In large bowl, mix oil and 1 tablespoon taco seasoning mix. Add frozen potatoes; toss to coat. Pour mixture into air fryer basket. Set to 400°F; cook 22 to 26 minutes or until crispy, shaking basket every 5 minutes.

Transfer to microwavable serving plate. Top with cheese. Microwave uncovered on High 30 to 90 seconds or until cheese melts. Top with avocado, tomato, green onions and cilantro. Serve with seasoned sour cream.

Nutrition: 1 Serving Calories 220 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 20mg; Sodium 170mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 1g); Protein 5g

% Daily Value: Vitamin A 4%; Vitamin C 6%; Calcium 10%; Iron 2%

Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1/2 High-Fat Meat, 2 Fat

ORANGE AND KIWI SALAD

Recipe Yield: Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.

Ingredients

3/4 pound romaine lettuce (about 1 small head)

3 small kiwi fruits, peeled and sliced into 1/4-inch rounds

2 oranges, peeled and sliced into 1/2-inch rounds

3 tablespoons apple cider or champagne vinegar

1 teaspoon lemon juice

Salt and pepper to taste

2 tablespoons walnut oil or olive oil

1 small red onion, sliced into rings

Directions

Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.

Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.

Top the salad with red onion rings.

Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Fruit, 1 Fat

SOUTHERN PECAN PIE

Recipe Yield: Servings: 10

View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce.

Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetener mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g

Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat

SWEET POTATO - RAISIN COOKIES

Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..

Ingredients

1 cup raisins

1/4 cup butter or margarine

1 cup sweet potatoes, cooked and mashed

1 egg

1 teaspoon vanilla

2 cups whole-wheat flour

1/4 teaspoon allspice

1/2 teaspoon salt

1/2 teaspoon nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 cup walnuts, chopped

1/2 cup unprocessed bran flakes.

Directions

Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.

Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.

Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.

Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.

Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g

Diabetic Exchanges: 2 Carbohydrate, 1 Fat

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