Wednesday Recipes

Here we are, half-way through the week; if we made it this far, we can make it to the weekend. Here are six yummy recipes to help us through the day, including Chicken and Vegetable Curry and Melon with Fresh Berry Sauce. Enjoy!

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

CHICKEN WITH PEPPERS

Recipe Yield: Servings: 4

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-with-peppers.

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable, 3 Meat

ZUCCHINI AND CARROTS WITH FRESH HERBS

Yield: 6 servings

Serving size: 3/4 cup

View online: http://diabeticgourmet.com/recipes/html/768.shtml

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

Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

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-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

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

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

BLUEBERRY CRUMB CAKE

Recipe Yield: Yield: 9 to 12 Servings

Source: 1,001 Delicious Desserts For People with Diabetes

Book Title: 1,001 Delicious Desserts For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.

Ingredients

4 tablespoons margarine

1 egg

5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener

1 cup all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup reduced-fat buttermilk

1/2 teaspoon vanilla

Blueberry Crumb Topping (recipe follows)

Blueberry Crumb Topping Ingredients

1/3 cup all-purpose flour

3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener

1 teaspoon ground cinnamon

1/2 teaspoon maple extract

4 tablespoons cold margarine, cut into pieces

1 cup fresh, or frozen, blueberries

Directions

Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.

Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.

Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.

Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.

Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat

MELON WITH FRESH BERRY SAUCE

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/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate