Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Halibut with Grilled Flatbread and a Grilled Onion Burger. Enjoy!

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

GRILLED ONION BURGER

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.

Ingredients

1-1/2 pounds 95% lean ground beef

1 large sweet onion, cut crosswise into 1/2-inch thick slices

Vegetable oil

Salt and pepper

4 hamburger buns, split, toasted

Lettuce leaves

Tomato slices

Directions

Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.

Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.

Season burgers and onions with salt and pepper as desired.

Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.

Notes:

Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.

Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 g

MOROCCAN-STYLE SPICED HALIBUT WITH GRILLED FLATBREAD

Recipe Yield: Yield: 4 servings. Serving Size: 1 halibut fillet with 1 cup vegetables.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org

View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-style-spiced-halibut-with-grilled-flatbread.

Ingredients

1 cinnamon stick

1 tsp coriander

1 tsp paprika

1 tsp ginger

1/8 tsp cayenne pepper

2 Tbsp canola oil

4-5 ribs celery, cut on the bias

1 large onion, diced

2 cloves garlic, minced

1/2 cup low-sodium chicken broth

4 Roma tomatoes, seeded and finely chopped

4 halibut fillets (6 oz)

4 pieces grilled flatbread

Directions

In large non-stick pan, add cinnamon stick, coriander, paprika, ginger and cayenne pepper. Toast over medium high heat until fragrant, about 30 seconds.

Add canola oil, celery and onion and cook 3-5 minutes until vegetables are softened. Stir in garlic. Add chicken broth and chopped tomatoes. Continue to cook uncovered about 8-10 minutes.

Push halibut fillets into sauce. Reduce heat, cover and simmer gently until fish is just cooked through, about 8 to 10 minutes. Serve with grilled flatbread.

Notes:

Halibut is often called the steak of the fish family due to its thickness and texture. See how this meaty, flaky white fish gets spiced up in sweet and savory ways.

Nutritional Information Per Serving: Calories: 320; Fat: 11 grams; Saturated Fat: 1 grams; Fiber: 4 grams; Sodium: 170 milligrams; Cholesterol: 55 milligrams; Protein: 38 grams; Carbohydrates: 14 grams

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

MINESTRONE SOUP

Recipe Yield: Yield: 4 servings (about 1 cup each)

Source: Cooking with The Diabetic Chef

Book Title: Cooking with The Diabetic Chef

View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.

Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.

Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Notes: Additional info: Dietary Fiber: 5 g, Sugars: 3 g

Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit