Friday Recipes

It's finally Friday. (Yay!) Here are six yummy diabetic recipes to help you through the weekend, including Salsa Verde Scrambled Egg Tacos and Chili Banzos. Enjoy!

CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON

Recipe Yield: Yield: 6 servings

Source: The All New Good Housekeeping Cookbook

Book Title: The All New Good Housekeeping Cookbook

You can view this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-mushrooms-and-tarragon.

Ingredients

2 tablespoons olive oil

1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)

1 large shallot, finely chopped

3 tablespoons all-purpose flour

2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon

1/2 teaspoon salt

1/4 teaspoon ground black pepper

6 small skinless, boneless chicken breast halves (1-1/2 pounds)

1 cup chicken broth

1/4 cup dry white wine

Directions

In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.

Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.

On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.

In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.

Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.

Nutritional Information Per Serving: Calories: 212; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 7 g

Diabetic Exchanges: 4 Lean Meat, 1/2 Bread/Starch

CHILI BANZOS

Recipe Yield: Yield: 8 Servings (1/4 cup each)

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/chili-banzos.

Ingredients

2 cans (15 ounces each) garbanzo beans

Olive oil cooking spray

1 tablespoon reduced-sodium Worcestershire sauce

1-2 teaspoons chili powder

1-2 teaspoons garlic powder

1-2 teaspoons onion powder

1 teaspoon paprika

2-3 dashes hot pepper sauce

Salt, to taste

Directions

Rinse beans, drain, and dry well on paper toweling.

Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.

Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.

Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.

Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 Bread

THAI CHICKEN WITH BASIL

Recipe Yield: Yield: 4 servings

Source: The All New Good Housekeeping Cookbook

Book Title: The All New Good Housekeeping Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/thai-chicken-with-basil.

Ingredients

1 pound skinless, boneless chicken breast halves

3 tablespoons Asian fish sauce

1 tablespoon soy sauce

1 tablespoon brown sugar

2 teaspoons vegetable oil

1 large onion (12 ounces), cut into 1/4-inch-thick slices

2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips

2 teaspoons minced, peeled fresh ginger

2 garlic cloves, crushed with garlic press

1-1/2 cups loosely packed fresh basil leaves

Directions

With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.

In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.

Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.

Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.

Nutritional Information Per Serving: Calories: 238; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Protein: 31 g; Carbohydrates: 16 g

Diabetic Exchanges: 4 Lean Meat, 1 Bread/Starch

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

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

Ingredients

4 cloves garlic, finely chopped

1/3 cup olive oil

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g

Diabetic Exchanges: 4-1/2 Low-Fat Meat

SALSA VERDE SCRAMBLED EGG TACOS

This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings

View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.

Ingredients

6 eggs

1/4 cup milk

1/4 teaspoon salt

2 tablespoons butter

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package

1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend

1/2 cup pico de gallo

1 medium avocado, pitted, peeled, diced

1/3 cup Old El Paso™ Creamy Salsa Verde sauce

Preparation

In large bowl, beat eggs with whisk. Add milk and salt; beat well.

In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.

Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.

Expert Tips

Try chopped tomatoes in place of pico de gallo.

Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!

Add cooked breakfast sausage to tacos for a flavor twist.

Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g

% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%

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

Carbohydrate Choice: 1

GREEK CHICKEN

Recipe Yield: Yield: 4-6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Book Title: Fix-It and Forget-It Diabetic Cookbook

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

Ingredients

4 potatoes, unpeeled, quartered

2 pounds chicken pieces, trimmed of skin and fat

2 large onions, quartered

1 whole bulb garlic, minced

3 teaspoons dried oregano

3/4 teaspoon salt

1/2 teaspoon pepper

1 tablespoon olive oil

Directions

Place potatoes in bottom of slow cooker.

Add chicken, onions, and garlic. Sprinkle with seasonings.

Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g

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