It's finally Friday. Yay! Here are six yummy recipes to help you through the weekend, including Spicy Buffalo-Style Meatballs and Turkey Casserole. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
CHOCOLATE CHERRY TARTS
Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
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
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
View this inline at https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs.
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
Friday, November 11, 2022
Tuesday, November 8, 2022
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Spicy Mexican Shrimp Taco Bowls and Zesty Ranch Chicken Tacos. Enjoy!
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
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
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
SPICY MEXICAN SHRIMP TACO BOWLS
This recipe from Old El Paso begins, "Fresh, bright, sweet and hot—this meal packs everything you love about summer into one (mini) taco bowl! Just 30 minutes of prep time gets you a batch of spicy shrimp taco bowls ready to be plated up alongside some fresh lime wedges and cilantro garnishes. Perfect game watch appetizer or light meal? You decide!"
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/spicy-mexican-shrimp-taco-bowls.
Ingredients
1/3 cup mayonnaise
1 tablespoon honey
1 teaspoon lime juice
1/4 teaspoon salt
3 cups coarsely shredded purple cabbage
1/2 cup thinly sliced green onions, cut on the bias
1 tablespoon butter
1 lb uncooked deveined peeled large shrimp, tail shells removed
2 cloves garlic, very finely chopped
1 tablespoon hot sauce
1 package (1 oz) Old El Paso™ original taco seasoning mix
12 Old El Paso™ Mini Taco Bowls™ soft flour tortillas
1/4 cup chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, mix mayonnaise, honey, lime juice and salt. Stir in cabbage and green onions; set aside.
In 12-inch skillet, melt butter over medium-high heat. Add shrimp; cook 2 to 3 minutes, turning once, until pink. Stir in garlic, hot sauce and taco seasoning mix. Heat to simmering. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Heat bowls as directed on package. Divide cabbage mixture among bowls; divide shrimp mixture among bowls; top with cilantro, and serve with lime wedges.
Expert Tips
A nonstick skillet is great for many things, but it’s not great for searing shrimp. In fact, it tends to make them water out a bit. If possible, use a regular skillet for this shrimp taco bowl recipe.
To save a few minutes of prep time when making your shrimp taco bowls, look for bagged pre-shredded purple cabbage.
Hate chopping garlic? Leave it out and use chili garlic sauce instead of regular hot sauce.
ELOTE CHICKEN TACOS
This recipe from Old El Paso begins, "This mashup of traditional Mexican grilled street corn and simple skillet chicken tacos comes together in Old El Paso™ Soft Flour Tortilla Bowls for a quick, fun and easy dinner that pairs perfectly with a Corona Light® on Cinco, or any day!"
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/elote-chicken-tacos.
Ingredients
2 tablespoons olive oil
2 cups frozen corn kernels
1/4 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
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 (8 count) Old El Paso™ Soft Flour Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ Spicy Queso Blanco Sauce
1/2 cup crumbled queso fresco cheese
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add frozen corn, salt and red pepper; cook 5 to 7 minutes, stirring frequently, until corn begins to brown on edges and is steaming hot. Transfer to medium bowl; cover to keep warm.
Place same skillet over medium-high heat; add remaining tablespoon of oil. Add chicken; cook 4 to 6 minutes without moving. Turn chicken; cook 1 to 2 minutes longer, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 1 to 2 minutes, stirring frequently, until thickened.
Divide corn among warm tortilla bowls; top with chicken. Drizzle with Old El Paso™ Spicy Queso Blanco Sauce. Top evenly with cheese and cilantro. Serve with lime wedges.
Expert Tips
Drizzle with your favorite hot sauce for extra heat.
Rinsed and drained canned corn can be used in place of frozen corn.
Top with sliced green onions for extra flavor.
Drink responsibly. Corona Light® Beer. Imported by Crown Imports, Chicago, IL
CHICKEN TACOS WITH STRAWBERRY SALSA
This recipe from Old El Paso begins, "Tacos take a fruit-filled spin with fresh strawberry salsa and orange juice. Simple skillet chicken breasts and bagged baby greens make these tortilla bowls fresh, fast and delicious. For a perfect pairing, add a Strawberry Corona® Limonada – double the berry flavor!"
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-tacos-with-strawberry-salsa.
Ingredients
1/2 cup thinly sliced strawberries
1/4 cup finely chopped white onion
1 tablespoon lime juice
1 tablespoon butter
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup orange juice
3 cups mixed baby greens
1 package (8 count) Old El Paso™ Soft Flour Tortilla Bowls, heated as directed on package
3 tablespoons crumbled goat cheese or feta cheese
Preparation
In small bowl, mix strawberries, onion and lime juice. Let stand, uncovered, while cooking the chicken.
Meanwhile, in 10-inch nonstick skillet, melt butter over medium-high heat. Add chicken, salt and pepper; cook 4 to 6 minutes without moving. Turn chicken, and cook 1 to 2 minutes longer, until chicken is browned and no longer pink in center.
Add orange juice to skillet, and heat to boiling; reduce heat, and cook 2 to 3 minutes, stirring frequently, until thickened.
Divide greens among warm tortilla bowls; top with chicken and any remaining cooking liquid from pan. Top evenly with strawberry salsa and cheese.
Expert Tips
For the prettiest presentation, pull off any long stems on the baby greens before adding to the tortilla bowls.
To reduce the sting of raw onions, place in fine-mesh strainer, and rinse under cold water for 30 seconds. Pat dry before using.
Baby spinach leaves can be used in place of the mixed baby greens.
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
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
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
SPICY MEXICAN SHRIMP TACO BOWLS
This recipe from Old El Paso begins, "Fresh, bright, sweet and hot—this meal packs everything you love about summer into one (mini) taco bowl! Just 30 minutes of prep time gets you a batch of spicy shrimp taco bowls ready to be plated up alongside some fresh lime wedges and cilantro garnishes. Perfect game watch appetizer or light meal? You decide!"
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/spicy-mexican-shrimp-taco-bowls.
Ingredients
1/3 cup mayonnaise
1 tablespoon honey
1 teaspoon lime juice
1/4 teaspoon salt
3 cups coarsely shredded purple cabbage
1/2 cup thinly sliced green onions, cut on the bias
1 tablespoon butter
1 lb uncooked deveined peeled large shrimp, tail shells removed
2 cloves garlic, very finely chopped
1 tablespoon hot sauce
1 package (1 oz) Old El Paso™ original taco seasoning mix
12 Old El Paso™ Mini Taco Bowls™ soft flour tortillas
1/4 cup chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, mix mayonnaise, honey, lime juice and salt. Stir in cabbage and green onions; set aside.
In 12-inch skillet, melt butter over medium-high heat. Add shrimp; cook 2 to 3 minutes, turning once, until pink. Stir in garlic, hot sauce and taco seasoning mix. Heat to simmering. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Heat bowls as directed on package. Divide cabbage mixture among bowls; divide shrimp mixture among bowls; top with cilantro, and serve with lime wedges.
Expert Tips
A nonstick skillet is great for many things, but it’s not great for searing shrimp. In fact, it tends to make them water out a bit. If possible, use a regular skillet for this shrimp taco bowl recipe.
To save a few minutes of prep time when making your shrimp taco bowls, look for bagged pre-shredded purple cabbage.
Hate chopping garlic? Leave it out and use chili garlic sauce instead of regular hot sauce.
ELOTE CHICKEN TACOS
This recipe from Old El Paso begins, "This mashup of traditional Mexican grilled street corn and simple skillet chicken tacos comes together in Old El Paso™ Soft Flour Tortilla Bowls for a quick, fun and easy dinner that pairs perfectly with a Corona Light® on Cinco, or any day!"
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/elote-chicken-tacos.
Ingredients
2 tablespoons olive oil
2 cups frozen corn kernels
1/4 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
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 (8 count) Old El Paso™ Soft Flour Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ Spicy Queso Blanco Sauce
1/2 cup crumbled queso fresco cheese
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add frozen corn, salt and red pepper; cook 5 to 7 minutes, stirring frequently, until corn begins to brown on edges and is steaming hot. Transfer to medium bowl; cover to keep warm.
Place same skillet over medium-high heat; add remaining tablespoon of oil. Add chicken; cook 4 to 6 minutes without moving. Turn chicken; cook 1 to 2 minutes longer, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 1 to 2 minutes, stirring frequently, until thickened.
Divide corn among warm tortilla bowls; top with chicken. Drizzle with Old El Paso™ Spicy Queso Blanco Sauce. Top evenly with cheese and cilantro. Serve with lime wedges.
Expert Tips
Drizzle with your favorite hot sauce for extra heat.
Rinsed and drained canned corn can be used in place of frozen corn.
Top with sliced green onions for extra flavor.
Drink responsibly. Corona Light® Beer. Imported by Crown Imports, Chicago, IL
CHICKEN TACOS WITH STRAWBERRY SALSA
This recipe from Old El Paso begins, "Tacos take a fruit-filled spin with fresh strawberry salsa and orange juice. Simple skillet chicken breasts and bagged baby greens make these tortilla bowls fresh, fast and delicious. For a perfect pairing, add a Strawberry Corona® Limonada – double the berry flavor!"
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-tacos-with-strawberry-salsa.
Ingredients
1/2 cup thinly sliced strawberries
1/4 cup finely chopped white onion
1 tablespoon lime juice
1 tablespoon butter
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup orange juice
3 cups mixed baby greens
1 package (8 count) Old El Paso™ Soft Flour Tortilla Bowls, heated as directed on package
3 tablespoons crumbled goat cheese or feta cheese
Preparation
In small bowl, mix strawberries, onion and lime juice. Let stand, uncovered, while cooking the chicken.
Meanwhile, in 10-inch nonstick skillet, melt butter over medium-high heat. Add chicken, salt and pepper; cook 4 to 6 minutes without moving. Turn chicken, and cook 1 to 2 minutes longer, until chicken is browned and no longer pink in center.
Add orange juice to skillet, and heat to boiling; reduce heat, and cook 2 to 3 minutes, stirring frequently, until thickened.
Divide greens among warm tortilla bowls; top with chicken and any remaining cooking liquid from pan. Top evenly with strawberry salsa and cheese.
Expert Tips
For the prettiest presentation, pull off any long stems on the baby greens before adding to the tortilla bowls.
To reduce the sting of raw onions, place in fine-mesh strainer, and rinse under cold water for 30 seconds. Pat dry before using.
Baby spinach leaves can be used in place of the mixed baby greens.
Monday, November 7, 2022
Meatless Monday
If it's Monday (and it appears that it is), it's time for another Meatless Monday. Today's offerings include Tomato and Mint Tabbouleh and Summer Soup. Enjoy!
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 1.5
DIRT DESSERT PUDDING BOWLS
This is from Old El Paso, and begins, "Dessert has never been so much fun to create or enjoy than with this classic dirt dessert—now in an easy-to-hold, edible tortilla bowl! Sweetened and oven-baked Old El Paso™ Mini Soft Tortilla Bowls make sure you don't miss a single dirt crumb. Layers of chocolate pudding, crushed sandwich cookies and gummy worm candies will delight your kids (and adults!). It's perfect for birthdays, and easy enough for an anytime dessert."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 12
To view this online, go to https://www.oldelpaso.com/recipes/dirt-dessert-pudding-bowls.
Ingredients
1 tablespoon butter, melted
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 tablespoon sugar
1 package (4-serving size) chocolate instant pudding and pie filling mix
1 1/2 cups cold milk
1/2 cup frozen (thawed) whipped topping
8 creme-filled chocolate sandwich cookies, finely crushed (about 3/4 cup)
12 gummy worm candies
Preparation
Heat oven to 375°F. Line rimmed cookie sheet with foil. Lightly brush melted butter on all sides of tortilla bowls. Sprinkle sugar on all sides of bowls. Place on cookie sheet. Bake 5 to 7 minutes or until lightly browned on edges and firm to the touch. Bowls will crisp as they cool. Remove to cooling rack to cool completely, about 10 minutes.
When ready to serve, in medium bowl, beat pudding mix and milk 2 minutes, using whisk. Fold in whipped topping. Divide pudding mixture among cooled tortilla bowls, spreading evenly.
Sprinkle 1 tablespoon crushed cookies over top of each; lightly press into pudding layer. Cut gummy worm candies in half, and insert the two ends into top of each tortilla bowl. Serve immediately. Store any remaining bowls in refrigerator.
Expert Tips
For more fun, try sprinkling green candy sprinkles or flower-shaped candy decors on tops of crushed cookies in dirt pudding.
To easily crush cookies in this dirt dessert recipe, place in resealable food-storage plastic bag, and go over with rolling pin.
Gummy worm candies can vary in size. There’s no need to cut them in half if you buy minis!
Nutrition: 1 Mini Tortilla Bowl: Calories: 180 (Calories from Fat: 45); Total Fat: 5g (Saturated Fat 2.5g, Trans Fat 0g); Cholesterol 5mg; Sodium 270mg; Total Carbohydrate 29g (Dietary Fiber 0g, Sugars 17g); Protein 3g
% Daily Value:Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 8%;
Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat
Carbohydrate Choices: 2
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
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
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 1.5
DIRT DESSERT PUDDING BOWLS
This is from Old El Paso, and begins, "Dessert has never been so much fun to create or enjoy than with this classic dirt dessert—now in an easy-to-hold, edible tortilla bowl! Sweetened and oven-baked Old El Paso™ Mini Soft Tortilla Bowls make sure you don't miss a single dirt crumb. Layers of chocolate pudding, crushed sandwich cookies and gummy worm candies will delight your kids (and adults!). It's perfect for birthdays, and easy enough for an anytime dessert."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 12
To view this online, go to https://www.oldelpaso.com/recipes/dirt-dessert-pudding-bowls.
Ingredients
1 tablespoon butter, melted
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 tablespoon sugar
1 package (4-serving size) chocolate instant pudding and pie filling mix
1 1/2 cups cold milk
1/2 cup frozen (thawed) whipped topping
8 creme-filled chocolate sandwich cookies, finely crushed (about 3/4 cup)
12 gummy worm candies
Preparation
Heat oven to 375°F. Line rimmed cookie sheet with foil. Lightly brush melted butter on all sides of tortilla bowls. Sprinkle sugar on all sides of bowls. Place on cookie sheet. Bake 5 to 7 minutes or until lightly browned on edges and firm to the touch. Bowls will crisp as they cool. Remove to cooling rack to cool completely, about 10 minutes.
When ready to serve, in medium bowl, beat pudding mix and milk 2 minutes, using whisk. Fold in whipped topping. Divide pudding mixture among cooled tortilla bowls, spreading evenly.
Sprinkle 1 tablespoon crushed cookies over top of each; lightly press into pudding layer. Cut gummy worm candies in half, and insert the two ends into top of each tortilla bowl. Serve immediately. Store any remaining bowls in refrigerator.
Expert Tips
For more fun, try sprinkling green candy sprinkles or flower-shaped candy decors on tops of crushed cookies in dirt pudding.
To easily crush cookies in this dirt dessert recipe, place in resealable food-storage plastic bag, and go over with rolling pin.
Gummy worm candies can vary in size. There’s no need to cut them in half if you buy minis!
Nutrition: 1 Mini Tortilla Bowl: Calories: 180 (Calories from Fat: 45); Total Fat: 5g (Saturated Fat 2.5g, Trans Fat 0g); Cholesterol 5mg; Sodium 270mg; Total Carbohydrate 29g (Dietary Fiber 0g, Sugars 17g); Protein 3g
% Daily Value:Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 8%;
Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat
Carbohydrate Choices: 2
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
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
Friday, November 4, 2022
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Roasted Chicken Salad with Napa Cabbage and Meatballs with Cranberry Barbecue Sauce. Enjoy!
SEARED PORK CHOPS WITH FRESH BASIL AND SUN-DRIED TOMATOES
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/seared-pork-chops-with-fresh-basil-and-sun-dried-tomatoes.
Ingredients
4 lean center-cut pork chops (1-1/4 to 1-1/2 lbs)
2 tbsp fresh basil, chopped
1/4 cup sun-dried tomatoes
1/2 tsp salt
1 cup tomato juice
1/2 tsp cayenne pepper sauce (ie: Tabasco)
1/2 cup water
1 tsp freshly ground black pepper
Directions
Trim and discard excess fat from chops.
In a large frying pan, Sear the chops.
When the chops are browned on the outside, add the juice, water, hot sauce, salt, and pepper. Cover tightly and simmer 15 minutes.
Add the sun-dried tomatoes and cook for another 10 minutes.
Add 1 tbsp of fresh basil, and continue to cook for 8 minutes. Add remaining basil and cook for 3 more minutes.
To serve, arrange the pork on a plate, and spoon some of the tomatoes and basil over it.
Nutritional Information Per Serving: Calories: 234; Fat: 13 g; Sodium: 187 mg; Cholesterol: 81 mg; Protein: 23 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat; 1 Vegetable
MOLASSES COOKIES
Recipe Yield: Yield: 23 servings; Serving size: 3 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/molasses-cookies.
Ingredients
2 cups whole wheat pastry flour
1-1/2 teaspoons baking soda
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground allspice
1 pinch Pinch of salt
1/2 cup trans-free margarine
1/4 cup SPLENDA Brown Sugar Blend
1/4 cup dark molasses
1 egg white
Directions
Preheat oven to 350 degrees F. Lightly coat several cookie sheets with non-stick cooking spray. On a sheet of waxed paper, combine flour, baking soda, cinnamon, ginger, allspice, and salt. Stir with a fork to blend. Set aside.
In the bowl of an electric mixer, beat margarine until smooth. Add SPLENDA Brown Sugar Blend, molasses, and egg white. Mix slowly to incorporate, then beat until smooth. Gradually stir in the reserved flour mixture until well blended. Dough will be soft but not sticky.
Using your palms, roll dough into 3/4-inch balls (1 level teaspoon). Place, separated, on prepared pans. Use the back of a fork to press down on tops of cookies in an X, making a crosshatch pattern.
Bake for 8 minutes, or until edges are set. Let stand on the sheet for 5 minutes, then remove to a rack to cool. Continue until all the dough is baked.
Notes:
This whole grain cookie, with the rich flavor of dark molasses, goes great with a glass of cold milk.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Saturated Fat: 0.5 g; Fiber: 1 g; Sodium: 130 mg; Protein: 1 g; Carbohydrates: 11 g; Sugars: 3 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: Yield: 24 mini meatballs, 1 per serving.
View this online at https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce.
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mig; Protein: 4 g; Carbohydrates: 8 g
CHICKEN WITH PEPPERS
Recipe Yield: Servings: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-peppers.
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; Fat: 7 g; Sodium: 674 m; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable, 3 Meat
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1-1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1-1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
SEARED PORK CHOPS WITH FRESH BASIL AND SUN-DRIED TOMATOES
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/seared-pork-chops-with-fresh-basil-and-sun-dried-tomatoes.
Ingredients
4 lean center-cut pork chops (1-1/4 to 1-1/2 lbs)
2 tbsp fresh basil, chopped
1/4 cup sun-dried tomatoes
1/2 tsp salt
1 cup tomato juice
1/2 tsp cayenne pepper sauce (ie: Tabasco)
1/2 cup water
1 tsp freshly ground black pepper
Directions
Trim and discard excess fat from chops.
In a large frying pan, Sear the chops.
When the chops are browned on the outside, add the juice, water, hot sauce, salt, and pepper. Cover tightly and simmer 15 minutes.
Add the sun-dried tomatoes and cook for another 10 minutes.
Add 1 tbsp of fresh basil, and continue to cook for 8 minutes. Add remaining basil and cook for 3 more minutes.
To serve, arrange the pork on a plate, and spoon some of the tomatoes and basil over it.
Nutritional Information Per Serving: Calories: 234; Fat: 13 g; Sodium: 187 mg; Cholesterol: 81 mg; Protein: 23 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat; 1 Vegetable
MOLASSES COOKIES
Recipe Yield: Yield: 23 servings; Serving size: 3 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/molasses-cookies.
Ingredients
2 cups whole wheat pastry flour
1-1/2 teaspoons baking soda
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground allspice
1 pinch Pinch of salt
1/2 cup trans-free margarine
1/4 cup SPLENDA Brown Sugar Blend
1/4 cup dark molasses
1 egg white
Directions
Preheat oven to 350 degrees F. Lightly coat several cookie sheets with non-stick cooking spray. On a sheet of waxed paper, combine flour, baking soda, cinnamon, ginger, allspice, and salt. Stir with a fork to blend. Set aside.
In the bowl of an electric mixer, beat margarine until smooth. Add SPLENDA Brown Sugar Blend, molasses, and egg white. Mix slowly to incorporate, then beat until smooth. Gradually stir in the reserved flour mixture until well blended. Dough will be soft but not sticky.
Using your palms, roll dough into 3/4-inch balls (1 level teaspoon). Place, separated, on prepared pans. Use the back of a fork to press down on tops of cookies in an X, making a crosshatch pattern.
Bake for 8 minutes, or until edges are set. Let stand on the sheet for 5 minutes, then remove to a rack to cool. Continue until all the dough is baked.
Notes:
This whole grain cookie, with the rich flavor of dark molasses, goes great with a glass of cold milk.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Saturated Fat: 0.5 g; Fiber: 1 g; Sodium: 130 mg; Protein: 1 g; Carbohydrates: 11 g; Sugars: 3 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: Yield: 24 mini meatballs, 1 per serving.
View this online at https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce.
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mig; Protein: 4 g; Carbohydrates: 8 g
CHICKEN WITH PEPPERS
Recipe Yield: Servings: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-peppers.
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; Fat: 7 g; Sodium: 674 m; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable, 3 Meat
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1-1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1-1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
Thursday, November 3, 2022
Thursday Recipes
Years ago, if someone had told me that diabetic-friendly food could actually taste good, I would have thought that he or she was kidding. But these six recipes (along with others that I've posted on this blog) have proved otherwise: diabetic-friendly food really can taste good. Check out the Baked Beef Empanadas, the Chicken and Broccoli Stir-Fry, along with the other recipes here. You're bound to find something that you like. Enjoy!
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
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; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry.
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
BAKED BEEF EMPANADAS
Source: Lauras Lean Beef
Recipe Yield: Yield: Makes 20 servings.
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
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
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; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry.
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
BAKED BEEF EMPANADAS
Source: Lauras Lean Beef
Recipe Yield: Yield: Makes 20 servings.
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
Wednesday, November 2, 2022
Chicken
There was a time when chicken was relegated to the Sunday dinner table. (Think early to mid-twentieth century.)
Now, it's an anytime meal. Check out today's six chicken recipes, including Low-Fat Oven-Fried Chicken and Parmesan Chicken Topped with Spinach and Almonds. Enjoy!
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
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
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
LOW-FAT OVEN-FRIED CHICKEN
Recipe Yield: Yield: 6 servings
Source: The New Family Cookbook for People With Diabetes
Book Title: The New Family Cookbook for People With Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken
Ingredients
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
1 cup seasoned bread crumbs
1 tablespoon margarine, melted
Directions
Preheat the oven to 400 degrees F.
Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
Now, it's an anytime meal. Check out today's six chicken recipes, including Low-Fat Oven-Fried Chicken and Parmesan Chicken Topped with Spinach and Almonds. Enjoy!
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
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
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
LOW-FAT OVEN-FRIED CHICKEN
Recipe Yield: Yield: 6 servings
Source: The New Family Cookbook for People With Diabetes
Book Title: The New Family Cookbook for People With Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken
Ingredients
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
1 cup seasoned bread crumbs
1 tablespoon margarine, melted
Directions
Preheat the oven to 400 degrees F.
Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
Tuesday, November 1, 2022
Taco Tuesday
It's time for another Taco Tuesday. After all, who wants to forgo tacos? (Not me!) Today's offerings include Turkey Tacos and Beef Tacos with Mango Salsa. Enjoy!
BARBECUE CHICKEN RANCH TACOS
This is from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.
Ingredients
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup barbecue sauce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup shredded Cheddar cheese (4 oz)
1 1/2 cups shredded romaine lettuce
1/2 cup chopped tomatoes
1/4 cup sliced green onions
1/2 cup Old El Paso™ Zesty Ranch Sauce
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, justuntil no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.
Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.
Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Swap out lettuce with shredded green cabbage for a delightful crunch.
Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot & Spicy, can add a flavorful kick that's perfect for spice lovers.
Nutrition 8 tacos: 1 Taco: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium820mg; Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 7g); Protein 18g
% Daily Value: Vitamin A 20%; Vitamin C 2%; Calcium 15%; Iron 10%;
Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat;Carbohydrate Choices: 1.5
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
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 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
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
BARBECUE CHICKEN RANCH TACOS
This is from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.
Ingredients
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup barbecue sauce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup shredded Cheddar cheese (4 oz)
1 1/2 cups shredded romaine lettuce
1/2 cup chopped tomatoes
1/4 cup sliced green onions
1/2 cup Old El Paso™ Zesty Ranch Sauce
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, justuntil no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.
Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.
Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Swap out lettuce with shredded green cabbage for a delightful crunch.
Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot & Spicy, can add a flavorful kick that's perfect for spice lovers.
Nutrition 8 tacos: 1 Taco: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium820mg; Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 7g); Protein 18g
% Daily Value: Vitamin A 20%; Vitamin C 2%; Calcium 15%; Iron 10%;
Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat;Carbohydrate Choices: 1.5
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
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 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
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
Monday, October 31, 2022
Meatless Monday
It's time for another Meatless Monday. This week's offerings include Orange and Jicama Salad and Hot and Sour Soup. Enjoy!
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
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 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
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
Friday, October 28, 2022
Pumpkin Recipes
Monday is Halloween, which seems to signal the beginning of the autumn/winter food-filled holidays. Here are six pumpkin recipes to help you through the weekend including Pumpkin Risotto and Pumpkin Cheesecake in Gingersnap Crust. Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
PUMPKIN FLAN
This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”
Yield: 8 servings.
Serving size: 1 flan.
Source: Cheryl Forberg, R.D.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml
Ingredients
canola oil cooking spray
3 eggs, omega-3-enriched if available
1-1/4 cup pumpkin puree
1/2 cup maple syrup
2 Tbsp canola oil
1-1/2 tsp pure vanilla extract
3/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
1-1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
ground nutmeg (garnish)
Directions
Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Recipe Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust
Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat
CINNAMON PUMPKIN TORTE
Contributed by Marilyn Helton of Cinnamon Hearts
24 Servings
Source: Magic Herbs
Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable
OCTOBER BISQUE
Prep Time: 20 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar
2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender. Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.
Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
PUMPKIN FLAN
This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”
Yield: 8 servings.
Serving size: 1 flan.
Source: Cheryl Forberg, R.D.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml
Ingredients
canola oil cooking spray
3 eggs, omega-3-enriched if available
1-1/4 cup pumpkin puree
1/2 cup maple syrup
2 Tbsp canola oil
1-1/2 tsp pure vanilla extract
3/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
1-1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
ground nutmeg (garnish)
Directions
Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Recipe Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust
Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat
CINNAMON PUMPKIN TORTE
Contributed by Marilyn Helton of Cinnamon Hearts
24 Servings
Source: Magic Herbs
Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable
OCTOBER BISQUE
Prep Time: 20 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar
2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender. Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.
Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
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