Friday Recipes

It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including West Coast Chicken Breast and New England Style Clam Chowder. Enjoy!

IRISH BEEF POT PIE

This begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."

Recipe Yield: 6

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.

Ingredients

1-1/2 pounds beef Flat Iron Steaks

1 package (8 ounces) cremini mushrooms, sliced

1-1/2 cups frozen crinkle-cut carrots

1-1/2 cups frozen peas

2 teaspoons chopped fresh thyme, divided

1 teaspoon minced garlic, divided

Salt and Pepper

3 tablespoons cornstarch

1 can (14 to 14-1/4 ounces) ready-to-serve beef broth

1 refrigerated pie crust (1/2 of a 15-ounce package)

Directions

Heat oven to 425F.

Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.

Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.

Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.

In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.

Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.

Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.

Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.

Bake in 425F oven 16 to 18 minutes or until crust is golden.

Remove from oven to wire rack; let cool 5 to 10 minutes before serving.

Nutritional Information Per Serving: Calories: 402; Fat: 18 g; Sodium: 490 mg; Cholesterol: 58 mg; Protein: 27 g; Carbohydrates: 31 g

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

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

NEW ENGLAND STYLE CLAM CHOWDER

Recipe Yield: Servings: 6

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/new-england-style-clam-chowder

Ingredients

1 medium onion, chopped

1 cup water

2 medium potatoes, peeled and cut into 1/2-inch cubes

2 cans (6oz. each) chopped or minced clams (use clam juice)

3 packages (1 tsp each) chicken bouillon granules

4 cups low-fat (1% fat) milk

3 tbsp each: flour and cornstarch, mixed with 1/2 cup water in a blender

Freshly ground pepper to taste

1/4 cup very lean, cooked bacon bits

Directions

In a large, heavy soup pot sprayed with nonstick spray, stir-fry onion over medium heat until soft.

Add water, potatoes, clams and chicken bouillon granules. Simmer until potatoes are tender, about 10 minutes. Add milk, flour-cornstarch mixture and pepper.

Cook over medium heat, stirring constantly, until thickened. Ladle into 6 large soup bowls and garnish with bacon bits.

Nutritional Information Per Serving: Calories: 177; Fat: 2.46 g; Sodium: 883 mg; Cholesterol: 23 mg; Protein: 12.8 g; Carbohydrates: 24 g

Diabetic Exchanges: 1/2 lean meat; 1 bread; 3/4 nonfat milk

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

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

Ingredients

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

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

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

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Directions

Preheat oven to 400F.

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

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

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

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