Wednesday Recipes

We're half-way through the work week. Here are six yummy recipes to help you through the day, including Black-Eyed Chicken and Angel Pecan Cupcakes. Enjoy!

ZESTY RANCH CHICKEN TACOS

This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"

Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings

You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.

Ingredients

2 cups coleslaw mix

1/3 cup chopped red onion

1/3 cup Old El Paso™ Zesty Ranch sauce

1 tablespoon vegetable oil

1 package (16 oz) boneless skinless chicken breasts, cut into thin strips

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

1/4 cup water

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

1 cup Old El Paso™ Shredded Cheddar Cheese

1 medium avocado, pitted, peeled, diced

2 tablespoons chopped fresh cilantro

Preparation

In medium bowl, mix Coleslaw ingredients; cover and refrigerate.

In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.

Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.

Expert Tips

Garnish tacos with sliced jalapeños for a bit of spicy heat.

If desired, serve drizzled with additional sauce.

To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.

Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g

% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%

Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat

Carbohydrate Choice: 2

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of Recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g

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

VEGETABLE AND BEAN SOUP

Recipe Yield: Yield: 6 servings

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Title: The Everyday Low-Carb Slow Cooker Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken 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

1 tablespoon olive oil

2 tablespoons butter

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.

Notes:

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

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

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

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

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

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

ANGEL PECAN CUPCAKES

Yield: 12 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

View this online at https://diabeticgourmet.com/diabetic-recipes/angel-pecan-cupcakes.

Ingredients

2 eggs, separated

1/4 cup hot tap water

1 teaspoon pure vanilla extract

3/4 cup fructose

1/8 teaspoon salt

1/2 cup cake flour

3/4 teaspoon low-salt baking powder

1/2 cup chopped pecans

Directions

Preheat the oven to 325 degrees F.

In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.

Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.

Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.

Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.

Notes: Glycemic Index: 30, Glycemic Load: 6

Nutritional Information Per Serving: Calories: 112; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 20 g

Diabetic Exchanges: 1-1/2 Starch

CHILE CON QUESO

Yield: 6 servings

Source: Forbidden Foods Diabetic Cooking

View recipe: http://diabeticgourmet.com/recipes/html/623.shtml

Ingredients

1 (28 ounce) can low-sodium whole tomatoes in juice

2 cloves garlic, minced

1 medium onion, finely chopped

3/4 teaspoon ground ancho chile powder

3/4 teaspoon chile powder

1/4 teaspoon ground cumin

1 (15 ounce) can black beans with juice

1 (4 ounce) can chopped green chiles

3 tablespoons minced fresh parsley

1 tablespoon red wine vinegar

1/2 cup shredded Monterey Jack cheese

2 tablespoons minced cilantro

Directions

In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.

Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.

Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.

Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat