Friday Recipes

If you're like me, you might be glad that it's finally Friday. Some weeks just seem longer than others!

Of course, we still need to eat over the next few days. With that in mind, here are six diabetic-friendly recipes that taste good, including Meat Marinara Sauce and Chile Corn Pudding. Enjoy!

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Source: The Diabetes Food and Nutrition Bible

View recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet.

Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients.

Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Source: IHS

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

CHILE CORN PUDDING

This recipe starts off, “This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.” Serves 6.

Find this recipe at: http://diabeticgourmet.com/recipes/html/336.shtml

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 70; Protein: 4 g; Sodium: 350 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable

CHICKEN CORDON BLEU

This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat

ROASTED CORN WITH CUMIN AND LIME

Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml

Makes 6 servings

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1 1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread