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