Thursday Recipes

Here are today's six yummy recipes to get you through the day, including Pepper Beef Steak with Garlic-Cilantro Butter and Blueberry Cheesecake Bars. Enjoy!

GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE

Recipe Yield: Yield: Makes 4 servings.

You can view this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-with-arugula-and-lemon-vinaigrette.

Ingredients

4 packed cups baby arugula leaves

2 packed cups baby spinach leaves

6 Tbsp. fresh lemon juice

1/2 tsp. salt

1/4 tsp. ground black pepper

1 Tbsp. extra-virgin olive oil

1 lb. skinless and boneless chicken breast, cut into 4 pieces

Cooking spray, preferably olive oil

Directions

Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.

In large mixing bowl, combine arugula and spinach. Cover and refrigerate.

In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.

One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.

Grill chicken until white in center, turning it once, about 3 minutes each side.

While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.

Nutritional Information Per Serving: Calories: 170; Fat: 5 g; Saturated Fat: 1 g; Sodium: 390 mg; Protein: 27 g; Carbohydrates: 4 g

MIDDLE EASTERN-STYLE CHICKEN

Recipe Yield: Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Book Title: The Diabetes Snack Munch Nibble Nosh Book

You can view this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken.

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

HEARTY REUBEN SOUP

Recipe Yield: Servings: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.

Ingredients

1/2 cup canned low-sodium beef broth

1/2 cup canned low-sodium chicken broth

1/4 cup chopped celery

1/4 cup chopped onion

1/4 cup chopped green bell pepper

1 tablespoon cornstarch

2 cups fat-free evaporated milk or half-and-half cream

1 cup shredded corned beef

3/4 cup canned sauerkraut

1 cup shredded Swiss cheese

Freshly ground black pepper, to taste

Directions

Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.

Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.

Add corned beef and sauerkraut; heat through.

Stir in cheese just until melted. Do not allow to boil; season with pepper.

Notes:

A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.

Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g

BLUEBERRY CHEESECAKE BARS

Recipe Yield: Serves: 20

Source: Splenda

Recipe and image appear courtesy of Splenda.

You can view this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-cheesecake-bars.

Ingredients

1-1/4 cups graham cracker crumbs

1/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup light butter, melted

12 ounces reduced fat cream cheese, softened

2/3 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/3 cup reduced-fat sour cream

2 teaspoons vanilla extract

3/4 cup fresh or frozen blueberries

1/4 cup reduced-sugar apricot preserves

1 tablespoon water

Directions

Preheat oven to 350 degrees F. Spray an eight-inch square pan with vegetable cooking spray. Set aside.

Combine graham cracker crumbs, Splenda Granulated Sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven; set aside.

Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add Splenda Granulated Sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan.

Bake for 30 to 35 minutes, or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours.

Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling; cut into bars.

Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Sodium: 110 mg; Cholesterol: 40 mg; Protein: 3 g; Carbohydrates: 8 g; Sugars: 3 g

PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.

Ingredients

4 beef round tip center steaks, cut 3/4 inch thick

1/3 cup country Dijon-style mustard

2 tablespoons coarsely ground mixed peppercorns

2 teaspoons ground cumin

1/4 cup butter, softened

1 tablespoon minced fresh cilantro

1 teaspoon minced garlic

2 fresh mild green chili peppers such as Anaheim peppers

Directions

Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.

Combine butter, cilantro and garlic in small bowl. Set aside.

Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)

Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.

Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g

CHEESY CAULIFLOWER SOUP

Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2 - Source: Family Circle's "All-time Favorite Recipes"

Find this recipe at: http://diabeticgourmet.com/recipes/html/82.shtml

Ingredients

1 tablespoon olive oil

1 cup chopped green onion

4 cups chicken broth

2 packages (8 ounces each) fresh cauliflowerets

1/4 cup all-purpose flour

1-1/2 cups shredded pepper-Jack cheese (6 ounces)

1/4 cup roasted red peppers

1/2 teaspoon salt (optional)

1/4 teaspoon hot-pepper sauce

Directions

Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.

Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.

Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.

Nutritional Information Per Serving: Calories: 294; Protein: 15 g; Fat: 15 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat