Wednesday Recipes

Here we are, half-way through the week. Only a few more days...

Here are six recipes to help you through the day, including Chicken Gumbo Soup and Strawberry Panna Cottas. Enjoy!

DEEP, DARK AND STOUT CHILI

This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”

Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili

Ingredients

2 Tbsp canola oil

1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)

2 cups diced green bell peppers

1 cup diced red onion

3 cans (14.5 oz each) no-salt-added stewed tomatoes

1 bottle (12 oz) dark stout beer

3 Tbsp chili powder

1-1/2 Tbsp ground cumin

1-1/2 Tbsp smoked paprika (optional)

1 Tbsp sodium-free beef bouillon granules

1 tsp salt

Toppings:

1/2 cup chopped fresh cilantro leaves

1/2 cup finely chopped red onion

1 medium lime, cut into 6 wedges

Directions

Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.

Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.

Serve chili with choice of toppings placed in three small bowls.

Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g

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

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

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

EASY SLOW-COOKER CHICKEN AL PASTOR TACOS

This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."

Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.

Ingredients

2 tablespoons vegetable oil

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon black pepper

1 cup thinly sliced yellow onion

1 medium red bell pepper, cut in thin strips

1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix

20 oz boneless skinless chicken thighs

1 can (8 oz) pineapple tidbits in juice, drained

1 1/4 cups shredded green cabbage

1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package

1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)

1/4 cup sliced green onions

1/4 cup loosely packed fresh cilantro leaves

Lime wedges

Preparation

In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.

In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.

Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).

Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.

Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.

Expert Tips

Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.

Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.

Nutrition: 10 servings (1 taco each)

1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g

% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%

Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat

Carbohydrate Choice: 1

CHICKEN GUMBO SOUP

Serving size: 1 cup

Recipe Yield: Yield: 6 servings

Source: The New Soul Food Cookbook for People with Diabetes

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

View this 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