Friday Recipes

It's finally Friday. What will the weekend hold?

Whatever your plans are, you still need to eat. Therefore, here are six yummy recipes to help you through the weekend, including Spicy Portuguese Beef Steak Kabobs and Make-Ahead Chicken and Bean Burritos. Enjoy!

ITALIAN-STYLE GRILLED CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts

Ingredients

1/2 cup plain low-fat yogurt

1 tablespoon tomato paste

2 green onions, coarsely chopped

2 cloves garlic, quartered

1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

4 chicken breasts (bone-in)

2 tablespoons chopped fresh coriander or parsley

Directions

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)

Serve garnished with chopped coriander.

Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g

Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

SOUTHWEST MEATLOAF

Recipe Yield: Makes 6 to 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.

Ingredients

2 pounds ground beef (95% lean)

1 cup soft bread crumbs

3/4 cup finely chopped onion

1/2 cup finely chopped red bell pepper

1/2 cup frozen corn, thawed

1/2 cup milk

1 egg

1 large clove garlic, minced

2 teaspoons salt

1-1/2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon pepper

1/2 cup thick and chunky salsa

Directions

Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.

Let stand 10 minutes. Top with salsa; cut into slices.

Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g

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

MAKE-AHEAD CHICKEN AND BEAN BURRITOS

This is from Old El Paso, and begins, "This freezer-friendly, Make-Ahead Chicken and Bean Burrito recipe makes delicious chicken and bean burritos that you can enjoy tonight or prep and freeze for a busy weeknight. With a short prep time, you can have fully assembled burritos with shredded chicken seasoned with Old El Paso™ Original Taco Seasoning Mix, cilantro rice and cheese all wrapped in a delicious, soft flour tortilla that your family will love. Lunchtime is easy with reheating directions to get these make-ahead chicken and bean burritos on your plates in no time. Even better, these burritos last up to a month in the freezer."

Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/make-ahead-chicken-and-bean-burritos.

Ingredient

2 1/2 cups shredded deli rotisserie chicken

2/3 cup water

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

1 can (4.5 oz) Old El Paso™ Chopped Green Chiles

1 cup Old El Paso™ Traditional Refried Beans (from 16-oz can)

1 cup hot cooked rice

1 tablespoon butter

1 tablespoon chopped fresh cilantro leaves

1 package (11 oz) Old El Paso™ Flour Tortillas For Burritos (8 inch)

1 cup Old El Paso™ Shredded 3 Pepper Cheese Blend (4 oz)

Preparation

In 10-inch nonstick skillet, cook chicken, water, taco seasoning mix and green chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.

Heat beans as directed on can. In small bowl, stir hot rice, butter and cilantro to combine.

To assemble burritos, heat tortillas as directed on package. Spread 2 tablespoons of the beans in middle of each tortilla, leaving 1-inch border around edges. Sprinkle 2 tablespoons cheese over beans. Spoon 1/4 cup chicken mixture and 2 tablespoons rice evenly down center of each.

Roll up each tortilla tightly to secure filling. (Fold bottom of each tortilla 1 inch over filling. Fold sides in, overlapping to enclose filling. Fold top over sides.) Serve immediately, or freeze as directed below.

To freeze: Wrap each burrito in foil. Label 1-gallon resealable freezer plastic bag. Transfer burritos in single layer to bag; remove as much air as possible, and freeze up to 1 month.

To heat: Remove 1 burrito from foil, and wrap in lightly dampened paper towel. Place on microwavable plate; microwave uncovered on High 3 minutes to 4 minutes 30 seconds, turning wrapped burrito over every minute, until heated through (at least 165°F).

Expert Tips

Try serving burritos with fresh toppings like chopped green onions or a fresh squeeze of lime.

Add some extra flavor by drizzling on Old El Paso™ Creamy Salsa Verde Sauce or Old El Paso™ Crema Mexicana.

Precooked rice is available for purchase in your grocery store's frozen section and is a convenient alternative to the cooked rice in this recipe. You may also use 1 cup leftover cooked rice, heated in the microwave until hot.

When reheating your frozen chicken and bean burrito, be sure to turn over the burrito every minute while microwaving to make sure it heats evenly.

Nutrition: 1 Burrito; Calories: 340 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 7g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 840mg; Total Carbohydrate: 34g (Dietary Fiber: 2g, Sugars: 0g); Protein: 20g

% Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 15%; Iron 15%;

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

Carbohydrate Choices: 2

EASY PORK CHILI

Recipe Yield: Yield: 4 servings

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipe/easy-pork-chili.

Ingredients

1 pound ground pork, lean

1 (15-oz) can chili beans, undrained

2 (14-1/2-oz) cans diced tomatoes, in juice

1-1/2 cups water

1 tablespoon chili powder

1-1/2 teaspoons cinnamon

1/2 teaspoon dried oregano leaves

salt, to taste (optional)

Directions

Cook ground pork over medium-high heat in 12-inch, nonstick skillet for 3 to 4 minutes or until pork is no longer pink, breaking pork in to small crumbles.

Drain and discard any juices.

Stir chili beans, tomatoes, water, chili powder, cinnamon and oregano into pork in skillet.

Cover and bring to boil. Reduce heat to medium. Uncover and simmer for 3 to 5 minutes or until desired consistency. If desired, season to taste with salt.

Nutritional Information Per Serving: Calories: 290; Fat: 6 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 900 mg; Cholesterol: 65 mg; Protein: 31 g; Carbohydrates: 27 g

SPICY PORTUGUESE BEEF STEAK KABOBS

Recipe Yield: Yield: 6 servings

Source: The Beef Checkoff

You can view this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.

Ingredients

1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick

1 large red bell pepper, cut into 1-inch pieces

Seasoning:

2 tablespoons chopped fresh cilantro

2 tablespoons olive oil

2 teaspoons hot pepper sauce

1 clove garlic, minced

1/4 to 1/2 teaspoon crushed red pepper (optional)

Directions

Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.

Alternately thread beef and bell pepper onto six 10-inch metal skewers.

Place kabobs on grid over medium, ash-covered coals.

Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.

Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g