Here are six recipes to help you through the celebrate New Year's Eve, including Chicken Picadillo and Cranberry Nut Tea Cakes. Enjoy!
SWEDISH MEATBALLS
Recipe Yield: Yield: 12 servings
https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Ingredients
1 egg
1/2 cup low-fat (1%) milk
2 slices white bread, lightly toasted and made into coarse crumbs
1/2 small onion, minced
2 tablespoon minced fresh parsley
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice
1/4 teaspoon nutmeg
1 pound ground skinless turkey breast
1/2 pound lean ground pork
3 tablespoons all-purpose flour
2 teaspoons vegetable oil
Directions
In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.
Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.
In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)
Transfer the cooked meatballs to a bowl, cover, and keep warm.
Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.
Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
ORANGE CRANBERRY COOKIES
This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”
Recipe Yield: 24 cookies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 starch, 1/2 fat
CHICKEN PICADILLO
This recipe begins, “This zesty one-pot meal is easy to throw together on a busy weeknight.”
Recipe Yield: 6 servings.Serving size: 3/4 cup chicken and vegetables
View online with photo: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo/print/
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g
CRUNCHY SNACK MIX
Recipe Yield: Makes 4 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix
Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/
Ingredients
2 tablespoons margarine
1/2 teaspoon seasoned salt
2 teaspoons Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix
1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex
1 cup (1 ounce, or about 90) thin pretzel sticks
1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers
Directions
Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.
Add the cereals, pretzels, and crackers.
Stir to coat the pieces with margarine.
Bake 45 minutes, stirring every 15 minutes.
Spread on paper towels to cool.
Store in an airtight container.
Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch
BAKED EGG ROLLS
This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”
Recipe Yield: Makes 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/
Ingredients
1 cooked pork tenderloin, (1 pound), trimmed
Cooking spray
4 cups coleslaw mix
2 green onions, thinly sliced
1/2 cup fresh cilantro, chopped
3 tablespoons hoisin sauce
16 egg roll wrappers
Directions
Preheat the oven to 425 degrees F.
Spray a large baking pan with cooking spray.
Place the coleslaw mix and green onions in a medium microwave-safe bowl.
Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.
Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.
Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.
Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.
Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.
Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.
Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g
Friday, December 31, 2021
Thursday, December 30, 2021
End-of-the-Year Recipes
It's finally the end of December; only one day left of 2021. Here are six recipes to help you through the day, including Turkey Meatloaf, Pumpkin Pancakes with Hot Cider Syrup, and Strawberry Panna Cottas. Enjoy!
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
Wednesday, December 29, 2021
Wednesday Recipes
Here we are, half-way through the last week of 2021. I don't know about you, but I'll be glad when this year is over!
Today's offerings, to help you through the day, include Apricot-Orange Chicken with Glazed Onions and Caribbean Beef Burgers with Mango Salsa. Yum! Enjoy!
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
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/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
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/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 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)
Ingredients
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
Today's offerings, to help you through the day, include Apricot-Orange Chicken with Glazed Onions and Caribbean Beef Burgers with Mango Salsa. Yum! Enjoy!
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
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/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
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/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 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)
Ingredients
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
Tuesday, December 28, 2021
Taco Tuesday
It's time for another Taco Tuesday. And why shouldn't it be that time of week again? There's no reason why being diabetic should hinder you from having tacos. Check out today's six taco recipes, including Grilled Mexican Chicken Caesar Tacos and Zesty Ranch Chicken Tacos. Enjoy!
EASY OVEN-BAKED CHICKEN TACOS
This comes from Old El Paso, and begins, "Looking for a new taco night favorite? These oven-baked chicken tacos are sure to be a win with the whole family. By starting with pre-cooked deli rotisserie chicken, they’re a total time-saver, so you can get back to enjoying time with the fam. Try a Corona™ Light alongside these chicken tacos—it’s a classically delicious way to go."
Prep Time: 25 minutes; Total Time: 35 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-oven-baked-chicken-tacos.
Ingredients
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells)
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
1/4 cup water
1 can (4.5 oz) Old El Paso™ chopped green chiles
1 can (16 oz) Old El Paso™ refried beans
1 1/4 cups shredded Mexican cheese blend (5 oz)
1 cup guacamole
1 cup halved grape tomatoes
1/4 cup sliced green onions
Directions
Heat oven to 400°F. Spray bottom of 13x9-inch (3-quart) baking dish with cooking spray. Place taco shells standing up and together in dish; set aside.
In 10-inch nonstick skillet, cook chicken, taco seasoning mix, water and chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, spread about 2 tablespoons refried beans in bottom of each shell. Top each with heaping 1/4 cup chicken mixture and 2 tablespoons shredded cheese. Bake 5 to 7 minutes or until cheese is melted. Top with guacamole, tomatoes and green onions.
Expert Tips
Try other varieties of Old El Paso™ taco seasoning mix, such as original or hot & spicy for something different.
Try Monterey Jack or pepper Jack cheese for a flavor twist!
Nutrition: 1 Taco: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 45mg; Sodium 810mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 2g); Protein 16g
% Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 15%; Iron 8%
Exchanges: 1 1/2 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
EASY CHICKEN AND BLACK BEAN ENCHILADAS
This comes from Old El Paso, and begins, "There's nothing 'routine' about this enchilada recipe. With flavors that make your family go Mmmm and just 20 minutes of prep time, these Easy Chicken and Black Bean Enchiladas make getting a hearty meal on the table a breeze. Amp up the flavor with zesty Old El Paso™ Mild Red Enchilada Sauce, mild chiles and Old El Paso™ Crema Mexicana sour cream. These chicken and black bean enchiladas are ready to serve in only 50 minutes. There's so much to love about these enchiladas you'll be serving up bold flavor every week."
Prep Time: 20 minutes; Total Time: 50 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-chicken-and-black-bean-enchiladas.
Ingredients
2 cans (10 oz each) Old El Paso™ Mild Red Enchilada Sauce
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
1 cup canned black beans, drained, rinsed
2 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (8 oz)
1 package (8.2 oz) Old El Paso™ Flour Tortillas for Soft Tacos & Fajitas (6 inch)
2 tablespoons thinly sliced green onions
1 tablespoon chopped fresh cilantro leaves
Old El Paso™ Crema Mexicana, if desired
Preparation
Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish or pan with cooking spray. Spread 1/2 cup of the enchilada sauce evenly in bottom of baking dish. In medium bowl, stir together chicken, 3/4 cup of the sauce, the taco seasoning mix, chiles, beans and 1 cup of the cheese.
Place tortillas on work surface. Spread 1/3 cup chicken mixture down center of each tortilla. Wrap tortillas tightly around filling, placing seam side down in baking dish. Top enchiladas with remaining enchilada sauce and cheese.
Bake 20 to 25 minutes or until hot and cheese is melted. Let stand 5 minutes before serving. Sprinkle green onions and cilantro on top. Top with sour cream.
Expert Tips
Want a little more heat? Try Old El Paso™ Medium Red Enchilada Sauce.
Fresh toppings like chopped tomatoes or avocados make great additions to chicken and bean enchiladas.
Try Shredded 3 Pepper Cheese Blend to replace Mexican Style 4 Cheese Blend for even more of a spicy kick to the chicken and black bean enchiladas.
These Easy Microwave Chicken Enchiladas are a quick way to serve up big flavor in record time.
Chicken enchiladas with beans are a family-favorite meal. Still, if not everyone at the table loves beans, we think this recipe for Easy Creamy Chicken Enchiladas will be a winner. It's got the same delicious mild enchilada sauce but skips the beans.
Prep this recipe in the morning and come home to an Enchilada Soup ready to go in the slow cooker. The same enchilada flavors you love, now spoonable.
Nutrition: 10 enchiladas; 1 Enchilada Calories: 270 (Calories from Fat: 100); Total Fat: 11g (Saturated Fat: 6g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 24g (Dietary Fiber: 2g, Sugars: 3g); Protein: 17g
% Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 20%; Iron 10%;
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 1/2 Lean Meat, 1/2 High-Fat Meat, 1/2 Fat
Carbohydrate Choices: 1.5
TACOS CON PUERCO
Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
GRILLED MEXICAN CHICKEN CAESAR TACOS
This is from Old El Paso, and begins, "Caesar salad has a whole new look, with all the same crunchy, creamy flavors you love, in these quick and easy tacos."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mexican-chicken-caesar-tacos.
Ingredients
2 tablespoons vegetable oil
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
20 oz boneless skinless chicken thighs
2 cups shredded romaine lettuce
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/3 cup bottled Caesar salad dressing
1/3 cup diced fresh tomato
1/4 cup cooked corn kernels
1/4 cup crumbled queso fresco cheese
Lime wedges
Preparation
Heat gas or charcoal grill. In gallon-size resealable food-storage plastic bag, mix oil and taco seasoning mix. Add chicken; seal bag. Shake until chicken is evenly coated. If not grilling immediately, place in refrigerator to marinate, up to 2 hours.
Remove chicken from marinade; discard marinade. Place chicken on grill over medium heat (350°F to 400°F). Cover grill; cook 12 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).
Transfer to cutting board, and cover loosely with foil; let rest 5 minutes, then chop.
Divide lettuce and chicken among heated taco shells; drizzle with dressing. Top with tomato, corn and cheese. Serve with lime wedges.
Expert Tips
Two tablespoons grated Parmesan cheese can be substituted for the queso fresco.
This recipe also tastes great in Old El Paso™ Soft Tortilla Bowls.
Use whatever kind of cooked corn you prefer. Canned, cooked frozen or cooked fresh corn all work well.
Nutrition: 1 Taco: Calories: 230 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 60mg; Sodium: 380mg; Total Carbohydrate: 12g (Dietary Fiber: 2g, Sugars: 1g); Protein: 13g
% Daily Value: Vitamin A 20%; Vitamin C 4%; Calcium 4%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 1/2 Lean Meat, 2 Fat
Carbohydrate Choice: 1
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
EASY OVEN-BAKED CHICKEN TACOS
This comes from Old El Paso, and begins, "Looking for a new taco night favorite? These oven-baked chicken tacos are sure to be a win with the whole family. By starting with pre-cooked deli rotisserie chicken, they’re a total time-saver, so you can get back to enjoying time with the fam. Try a Corona™ Light alongside these chicken tacos—it’s a classically delicious way to go."
Prep Time: 25 minutes; Total Time: 35 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-oven-baked-chicken-tacos.
Ingredients
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells)
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
1/4 cup water
1 can (4.5 oz) Old El Paso™ chopped green chiles
1 can (16 oz) Old El Paso™ refried beans
1 1/4 cups shredded Mexican cheese blend (5 oz)
1 cup guacamole
1 cup halved grape tomatoes
1/4 cup sliced green onions
Directions
Heat oven to 400°F. Spray bottom of 13x9-inch (3-quart) baking dish with cooking spray. Place taco shells standing up and together in dish; set aside.
In 10-inch nonstick skillet, cook chicken, taco seasoning mix, water and chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, spread about 2 tablespoons refried beans in bottom of each shell. Top each with heaping 1/4 cup chicken mixture and 2 tablespoons shredded cheese. Bake 5 to 7 minutes or until cheese is melted. Top with guacamole, tomatoes and green onions.
Expert Tips
Try other varieties of Old El Paso™ taco seasoning mix, such as original or hot & spicy for something different.
Try Monterey Jack or pepper Jack cheese for a flavor twist!
Nutrition: 1 Taco: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 45mg; Sodium 810mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 2g); Protein 16g
% Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 15%; Iron 8%
Exchanges: 1 1/2 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
EASY CHICKEN AND BLACK BEAN ENCHILADAS
This comes from Old El Paso, and begins, "There's nothing 'routine' about this enchilada recipe. With flavors that make your family go Mmmm and just 20 minutes of prep time, these Easy Chicken and Black Bean Enchiladas make getting a hearty meal on the table a breeze. Amp up the flavor with zesty Old El Paso™ Mild Red Enchilada Sauce, mild chiles and Old El Paso™ Crema Mexicana sour cream. These chicken and black bean enchiladas are ready to serve in only 50 minutes. There's so much to love about these enchiladas you'll be serving up bold flavor every week."
Prep Time: 20 minutes; Total Time: 50 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-chicken-and-black-bean-enchiladas.
Ingredients
2 cans (10 oz each) Old El Paso™ Mild Red Enchilada Sauce
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
1 cup canned black beans, drained, rinsed
2 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (8 oz)
1 package (8.2 oz) Old El Paso™ Flour Tortillas for Soft Tacos & Fajitas (6 inch)
2 tablespoons thinly sliced green onions
1 tablespoon chopped fresh cilantro leaves
Old El Paso™ Crema Mexicana, if desired
Preparation
Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish or pan with cooking spray. Spread 1/2 cup of the enchilada sauce evenly in bottom of baking dish. In medium bowl, stir together chicken, 3/4 cup of the sauce, the taco seasoning mix, chiles, beans and 1 cup of the cheese.
Place tortillas on work surface. Spread 1/3 cup chicken mixture down center of each tortilla. Wrap tortillas tightly around filling, placing seam side down in baking dish. Top enchiladas with remaining enchilada sauce and cheese.
Bake 20 to 25 minutes or until hot and cheese is melted. Let stand 5 minutes before serving. Sprinkle green onions and cilantro on top. Top with sour cream.
Expert Tips
Want a little more heat? Try Old El Paso™ Medium Red Enchilada Sauce.
Fresh toppings like chopped tomatoes or avocados make great additions to chicken and bean enchiladas.
Try Shredded 3 Pepper Cheese Blend to replace Mexican Style 4 Cheese Blend for even more of a spicy kick to the chicken and black bean enchiladas.
These Easy Microwave Chicken Enchiladas are a quick way to serve up big flavor in record time.
Chicken enchiladas with beans are a family-favorite meal. Still, if not everyone at the table loves beans, we think this recipe for Easy Creamy Chicken Enchiladas will be a winner. It's got the same delicious mild enchilada sauce but skips the beans.
Prep this recipe in the morning and come home to an Enchilada Soup ready to go in the slow cooker. The same enchilada flavors you love, now spoonable.
Nutrition: 10 enchiladas; 1 Enchilada Calories: 270 (Calories from Fat: 100); Total Fat: 11g (Saturated Fat: 6g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 24g (Dietary Fiber: 2g, Sugars: 3g); Protein: 17g
% Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 20%; Iron 10%;
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 1/2 Lean Meat, 1/2 High-Fat Meat, 1/2 Fat
Carbohydrate Choices: 1.5
TACOS CON PUERCO
Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
GRILLED MEXICAN CHICKEN CAESAR TACOS
This is from Old El Paso, and begins, "Caesar salad has a whole new look, with all the same crunchy, creamy flavors you love, in these quick and easy tacos."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mexican-chicken-caesar-tacos.
Ingredients
2 tablespoons vegetable oil
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
20 oz boneless skinless chicken thighs
2 cups shredded romaine lettuce
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/3 cup bottled Caesar salad dressing
1/3 cup diced fresh tomato
1/4 cup cooked corn kernels
1/4 cup crumbled queso fresco cheese
Lime wedges
Preparation
Heat gas or charcoal grill. In gallon-size resealable food-storage plastic bag, mix oil and taco seasoning mix. Add chicken; seal bag. Shake until chicken is evenly coated. If not grilling immediately, place in refrigerator to marinate, up to 2 hours.
Remove chicken from marinade; discard marinade. Place chicken on grill over medium heat (350°F to 400°F). Cover grill; cook 12 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).
Transfer to cutting board, and cover loosely with foil; let rest 5 minutes, then chop.
Divide lettuce and chicken among heated taco shells; drizzle with dressing. Top with tomato, corn and cheese. Serve with lime wedges.
Expert Tips
Two tablespoons grated Parmesan cheese can be substituted for the queso fresco.
This recipe also tastes great in Old El Paso™ Soft Tortilla Bowls.
Use whatever kind of cooked corn you prefer. Canned, cooked frozen or cooked fresh corn all work well.
Nutrition: 1 Taco: Calories: 230 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 60mg; Sodium: 380mg; Total Carbohydrate: 12g (Dietary Fiber: 2g, Sugars: 1g); Protein: 13g
% Daily Value: Vitamin A 20%; Vitamin C 4%; Calcium 4%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 1/2 Lean Meat, 2 Fat
Carbohydrate Choice: 1
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
Monday, December 27, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include New England Mini Corn Cakes and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
CHILLED TOMATO SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHILLED TOMATO SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
Friday, December 24, 2021
Christmas Recipes
Since Christmas is tomorrow, I wanted to post a few diabetic recipes to add to the holiday's main meal, including Turkey Breast Provencal with Vegetables and Glazed Ham with Dried Cherry Caramelized Onions. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
GLAZED HAM WITH DRIED CHERRY CARAMELIZED ONIONS
Serves 10.
Source: NPB
The link to the recipe has since moved. Will put new link up when found.
Ingredients
3 pound fully-cooked boneless smoked ham
2 tablespoons honey
1 tablespoon stone-ground mustard
1 teaspoon cider vinegar
5 medium onions, halved lengthwise and thinly sliced (about 5 cups)
3 tablespoons butter
1/2 cup dried tart cherries
1/3 cup cider vinegar
2 tablespoons honey
1/2 teaspoon cardamom
1/4 cup almonds, sliced or slivered, and toasted
Directions
Heat oven to 325 degrees F. Place ham on rack in shallow baking pan. Roast 45 minutes to 1 hour or until a meat thermometer registers 140 degrees F. (about 15 to 18 minutes per pound).
Meanwhile, for glaze, in a small bowl combine 2 tablespoons honey, 1 teaspoon cider vinegar and 1 tablespoon mustard. Brush ham with glaze during the last 5 minutes of baking.
To caramelize onions, cook onions in a covered Dutch oven in hot butter over medium heat for 12 to 15 minutes or until onions are just tender, stirring occasionally. Stir in 1/2 cup dried cherries, 1/3 cup cider vinegar, 2 tablespoons honey and 1/2 teaspoon cardamom. Simmer, uncovered, for 5 minutes. Stir in toasted almonds. Slice ham; serve with onion mixture.
Nutritional Information Per Serving: Calories: 277; Protein: 26 g; Fat: 10 g; Sodium: 1337 mg; Cholesterol: 43 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CORN BREAD
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/176.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=176
Ingredients
2 cup cornmeal
1/2 tsp salt
1/2 tsp baking Soda
2 tsp baking Powder
1 tbsp honey
1 egg
1 tbsp vegetable Oil
1 cup buttermilk
Directions
Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well.
Pour into a lightly oiled 8-inch-square baking pan.
Bake in a 400-degree oven for 20 to 25 minutes.
Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 2 g; Sodium: 184 mg; Carbohydrates: 20 g; Exchanges: 1 Bread
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
GLAZED HAM WITH DRIED CHERRY CARAMELIZED ONIONS
Serves 10.
Source: NPB
The link to the recipe has since moved. Will put new link up when found.
Ingredients
3 pound fully-cooked boneless smoked ham
2 tablespoons honey
1 tablespoon stone-ground mustard
1 teaspoon cider vinegar
5 medium onions, halved lengthwise and thinly sliced (about 5 cups)
3 tablespoons butter
1/2 cup dried tart cherries
1/3 cup cider vinegar
2 tablespoons honey
1/2 teaspoon cardamom
1/4 cup almonds, sliced or slivered, and toasted
Directions
Heat oven to 325 degrees F. Place ham on rack in shallow baking pan. Roast 45 minutes to 1 hour or until a meat thermometer registers 140 degrees F. (about 15 to 18 minutes per pound).
Meanwhile, for glaze, in a small bowl combine 2 tablespoons honey, 1 teaspoon cider vinegar and 1 tablespoon mustard. Brush ham with glaze during the last 5 minutes of baking.
To caramelize onions, cook onions in a covered Dutch oven in hot butter over medium heat for 12 to 15 minutes or until onions are just tender, stirring occasionally. Stir in 1/2 cup dried cherries, 1/3 cup cider vinegar, 2 tablespoons honey and 1/2 teaspoon cardamom. Simmer, uncovered, for 5 minutes. Stir in toasted almonds. Slice ham; serve with onion mixture.
Nutritional Information Per Serving: Calories: 277; Protein: 26 g; Fat: 10 g; Sodium: 1337 mg; Cholesterol: 43 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CORN BREAD
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/176.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=176
Ingredients
2 cup cornmeal
1/2 tsp salt
1/2 tsp baking Soda
2 tsp baking Powder
1 tbsp honey
1 egg
1 tbsp vegetable Oil
1 cup buttermilk
Directions
Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well.
Pour into a lightly oiled 8-inch-square baking pan.
Bake in a 400-degree oven for 20 to 25 minutes.
Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 2 g; Sodium: 184 mg; Carbohydrates: 20 g; Exchanges: 1 Bread
Thursday, December 23, 2021
Thursday Recipes
It's almost time for the weekend...and one more week until next year. Where does the time go?
Here are six yummy recipes to help you through the day, including Vegetable-Chicken Noodle Soup and Peanut Butter Breakfast Pudding. Enjoy!
GRILLED ONION BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Notes:
Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.
Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 g
BELL PEPPER POPPERS
This comes from American Diabetes Association. The site's Diabetes Food Hub has quite a few yummy recipes
This recipe begins, "For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking."
Prep Time: 10 minutes; Cook Time: 30 minutes; Makes 12 servings; Serving Size: 2 poppers
To view this online, go to https://www.diabetesfoodhub.org/recipes/bell-pepper-poppers.html.
Ingredients
1 nonstick cooking spray
12 mini sweet peppers
2 slices turkey bacon (diced)
1/2 cup diced onion
4 oz. fat-free cream cheese (room temperature)
2 oz. soft goat cheese (room temperature)
1/4 tsp crushed red pepper flakes
1 slice whole wheat bread (toasted)
1 clove garlic (minced)
1 tbsp Parmesan cheese (grated)
Directions
Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.
Slice each pepper in half lengthwise then scoop out any seeds and membrane.
Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.
Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.
In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions and red pepper flakes. Stir to combine.
Grind toasted bread in a food processor with the garlic and parmesan cheese. Set aside in a small bowl.
Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray.
Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
PITA CHIPS
Servings: 6 to 8 (6 to 8 chips each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/298.shtml
Ingredients
3 whole wheat, or plain, pita breads
Butter-flavored, or olive oil, cooking spray
3-4 teaspoons Italian seasoning or other dried herbs
Directions
Open pita breads and spearate each into 2 halves. Stack pita halves and cut into 8 wedges. Arrange pita wedges, soft sides up, in single layer on jelly roll pan. Spray generously with cooking spray and sprinkle with Italian seasoning.
Bake at 425 degrees F. until pita wedges are browned and crisp, 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 86; Protein: 3.2 g; Fat: 0.9 g; Sodium: 171 mg; Cholesterol: 0 mg; Carbohydrates: 17.7 g; Exchanges: 1 Bread/Starch
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
Here are six yummy recipes to help you through the day, including Vegetable-Chicken Noodle Soup and Peanut Butter Breakfast Pudding. Enjoy!
GRILLED ONION BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Notes:
Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.
Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 g
BELL PEPPER POPPERS
This comes from American Diabetes Association. The site's Diabetes Food Hub has quite a few yummy recipes
This recipe begins, "For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking."
Prep Time: 10 minutes; Cook Time: 30 minutes; Makes 12 servings; Serving Size: 2 poppers
To view this online, go to https://www.diabetesfoodhub.org/recipes/bell-pepper-poppers.html.
Ingredients
1 nonstick cooking spray
12 mini sweet peppers
2 slices turkey bacon (diced)
1/2 cup diced onion
4 oz. fat-free cream cheese (room temperature)
2 oz. soft goat cheese (room temperature)
1/4 tsp crushed red pepper flakes
1 slice whole wheat bread (toasted)
1 clove garlic (minced)
1 tbsp Parmesan cheese (grated)
Directions
Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.
Slice each pepper in half lengthwise then scoop out any seeds and membrane.
Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.
Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.
In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions and red pepper flakes. Stir to combine.
Grind toasted bread in a food processor with the garlic and parmesan cheese. Set aside in a small bowl.
Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray.
Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
PITA CHIPS
Servings: 6 to 8 (6 to 8 chips each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/298.shtml
Ingredients
3 whole wheat, or plain, pita breads
Butter-flavored, or olive oil, cooking spray
3-4 teaspoons Italian seasoning or other dried herbs
Directions
Open pita breads and spearate each into 2 halves. Stack pita halves and cut into 8 wedges. Arrange pita wedges, soft sides up, in single layer on jelly roll pan. Spray generously with cooking spray and sprinkle with Italian seasoning.
Bake at 425 degrees F. until pita wedges are browned and crisp, 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 86; Protein: 3.2 g; Fat: 0.9 g; Sodium: 171 mg; Cholesterol: 0 mg; Carbohydrates: 17.7 g; Exchanges: 1 Bread/Starch
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
Wednesday, December 22, 2021
Wednesday Recipes
We're half-way through the week. Here are six yummy recipes to help you through the day, including Chicken with Peppers and Baked Beef Empanadas. Enjoy!
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
CRANBERRY SALAD
“A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
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)
Ingredients
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
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
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
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
CRANBERRY SALAD
“A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
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)
Ingredients
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
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
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
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Tuesday, December 21, 2021
Taco Tuesday
Yay! It's time for Taco Tuesday! Today's offerings include Mini Chicken and Bacon Tacos and Southwest Turkey Tacos. Enjoy!
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This also comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
TACOS CON PUERCO
Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
BLT RANCH QUESADILLAS
This is from Old El Paso, and begins, "Now you can enjoy your favorite BLT sandwich as a quesadilla! The Old El Paso™ Zesty Ranch sauce makes this one extra delicious!"
Prep Time: 15 minutes; Total Time: 25 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/blt-ranch-quesadillas.
Ingredients
4 Old El Paso™ Flour Tortillas for burritos, 8 inch (from 11-oz package)
1 1/3 cups Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup chopped cooked bacon
3/4 cup chopped baby spinach
1/3 cup chopped tomato
1/4 cup Old El Paso™ Zesty Ranch sauce
Preparation
On one half of each tortilla, spread 1/3 cup cheese, 2 tablespoons bacon and 2 tablespoons spinach; fold tortilla over filling.
Heat 12-inch nonstick skillet over medium-low heat. Place 2 quesadillas in skillet at a time. Cook 2 to 4 minutes, turning once, until tortilla is golden brown and crisp and cheese is melted. Repeat with remaining quesadillas.
Top quesadillas with remaining spinach and tomato; drizzle with sauce. To serve, cut into wedges.
Expert Tips
Use fresh pico de gallo in place of tomato to add a bit of additional flavor and heat.
After cooking each quesadilla, cover it to keep it warm while you cook the remaining quesadillas. When cooking second batch of quesadillas, watch tortillas carefully since skillet will already be hot.
Cheddar and Mexican 4 cheese are great substitutes for the Monterey Jack.
Serve the sauce alongside the quesadillas for dipping rather than drizzling on top, if desired.
Nutrition: 4 servings (1 quesadilla each): 1 Serving Calories 340 (Calories from Fat 180); Total Fat 20g (Saturated Fat 10g, Trans Fat 0g); Cholesterol 50mg; Sodium 740mg; Total Carbohydrate 27g (Dietary Fiber 0g, Sugars 2g); Protein 14g
% Daily Value: Vitamin A 15%; Vitamin C 4%; Calcium 30%; Iron 10%
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 1 High-Fat Meat, 2 1/2 Fat; Carbohydrate Choice: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This also comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
TACOS CON PUERCO
Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
BLT RANCH QUESADILLAS
This is from Old El Paso, and begins, "Now you can enjoy your favorite BLT sandwich as a quesadilla! The Old El Paso™ Zesty Ranch sauce makes this one extra delicious!"
Prep Time: 15 minutes; Total Time: 25 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/blt-ranch-quesadillas.
Ingredients
4 Old El Paso™ Flour Tortillas for burritos, 8 inch (from 11-oz package)
1 1/3 cups Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup chopped cooked bacon
3/4 cup chopped baby spinach
1/3 cup chopped tomato
1/4 cup Old El Paso™ Zesty Ranch sauce
Preparation
On one half of each tortilla, spread 1/3 cup cheese, 2 tablespoons bacon and 2 tablespoons spinach; fold tortilla over filling.
Heat 12-inch nonstick skillet over medium-low heat. Place 2 quesadillas in skillet at a time. Cook 2 to 4 minutes, turning once, until tortilla is golden brown and crisp and cheese is melted. Repeat with remaining quesadillas.
Top quesadillas with remaining spinach and tomato; drizzle with sauce. To serve, cut into wedges.
Expert Tips
Use fresh pico de gallo in place of tomato to add a bit of additional flavor and heat.
After cooking each quesadilla, cover it to keep it warm while you cook the remaining quesadillas. When cooking second batch of quesadillas, watch tortillas carefully since skillet will already be hot.
Cheddar and Mexican 4 cheese are great substitutes for the Monterey Jack.
Serve the sauce alongside the quesadillas for dipping rather than drizzling on top, if desired.
Nutrition: 4 servings (1 quesadilla each): 1 Serving Calories 340 (Calories from Fat 180); Total Fat 20g (Saturated Fat 10g, Trans Fat 0g); Cholesterol 50mg; Sodium 740mg; Total Carbohydrate 27g (Dietary Fiber 0g, Sugars 2g); Protein 14g
% Daily Value: Vitamin A 15%; Vitamin C 4%; Calcium 30%; Iron 10%
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 1 High-Fat Meat, 2 1/2 Fat; Carbohydrate Choice: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
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