Thursday Recipes

It's almost the end of the week. Today's offerings include Chicken with Peppers and Hearty Reuben Soup. Enjoy!

TURKEY CHILI VERDE

Recipe Yield: Yield: 4 servings

Source: Honeysuckle White

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-chili-verde.

Ingredients

1 package (about 1 pound) Honeysuckle White Turkey Breast Tenderloins

1 pound tomatillos

2 tablespoon vegetable oil

1 medium green bell pepper, seeded and chopped

1 medium white onion, chopped

1 jalapeno pepper, seeded and chopped

1 tablespoon minced garlic

Salt and black pepper

1/4 cup chopped cilantro

Optional: Corn or flour tortillas (not included in nutritional information)

Directions

Cut turkey into 1/2-inch cubes.

Remove papery husks from tomatillos; rinse tomatillos in hot water and cut into quarters.

In large nonstick skillet, heat oil over medium heat. Add turkey; cook about 5 minutes or until it turns white.

With slotted spoon, transfer turkey to large saucepan.

Add bell pepper, onion, jalapeno and garlic to same skillet; season with salt and pepper.

Cook about 5 minutes or until vegetables start to soften.

Add vegetables and tomatillos to saucepan with turkey; bring to a simmer. Cover and cook over low heat about 30 minutes or until turkey is tender. If there is too much liquid, uncover and simmer until liquid has cooked down.

Add cilantro; serve with rice, corn or flour tortillas, if desired.

Nutritional Information Per Serving: Calories: 240; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 60 mg; Cholesterol: 70 mg; Protein: 30 g; Carbohydrates: 11 g; Sugars: 6 g

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Directions

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g

AVOCADO TURKEY BURGER

Recipe Yield: Makes 5 servings

Source: Jennie-O

You can view this online at https://diabeticgourmet.com/diabetic-recipes/avocado-turkey-burger.

Ingredients

1/2 cup unsweetened applesauce

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

2 teaspoons no-salt seasoning

5 small whole wheat buns

5 slices light Cheddar cheese

1 avocado, peeled and diced

Directions

Drain applesauce in a strainer to eliminate excess liquid. Mix ground turkey, applesauce and no-salt seasoning.

Form mixture into 5 patties. Cook patties according to package directions. Always cook to well-done, 165F as measured by a meat thermometer.

Place burgers on bun bottoms. Top with cheese and avocado. Cover with bun top.

Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 240; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 410 mg; Cholesterol: 50 mg; Protein: 30 g; Carbohydrates: 15 g; Sugars: 3 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

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

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; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat