Wednesday Recipes

Half-way through the week. Hope your week is going well so far.

Today's diabetic-friendly recipes include Minestrone Soup and Parmesan Chicken Topped with Spinach and Almonds. Enjoy!

BELL PEPPER POPPERS

This comes from American Diabetes Association. The site's Diabetes Food Hub has quite a few yummy recipes

This recipe begins, "For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking."

Prep Time: 10 minutes; Cook Time: 30 minutes; Makes 12 servings; Serving Size: 2 poppers

To view this online, go to https://www.diabetesfoodhub.org/recipes/bell-pepper-poppers.html.

Ingredients

1 nonstick cooking spray

12 mini sweet peppers

2 slices turkey bacon (diced)

1/2 cup diced onion

4 oz. fat-free cream cheese (room temperature)

2 oz. soft goat cheese (room temperature)

1/4 tsp crushed red pepper flakes

1 slice whole wheat bread (toasted)

1 clove garlic (minced)

1 tbsp Parmesan cheese (grated)

Directions

Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.

Slice each pepper in half lengthwise then scoop out any seeds and membrane.

Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.

Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.

In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions and red pepper flakes. Stir to combine.

Grind toasted bread in a food processor with the garlic and parmesan cheese. Set aside in a small bowl.

Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray.

Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.

STRAWBERRY FROST

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml

Ingredients

1-1/4 cups plain low-fat yogurt

1/4 cup part-skim ricotta cheese

2 cups frozen strawberries (no sugar added)

1 teaspoon pure vanilla extract

1 tablespoon frozen orange juice concentrate

Extra strawberries for garnish

Few sprigs fresh mint (optional)

Directions

In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.

Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.

Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit

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

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

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

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