Wednesday Recipes

We're half-way through the week. Here are six recipes to help you through today, and then some, including Vegetable-Stuffed Flank Steak and Applesauce Brownies. Enjoy!

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

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

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

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

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

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

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

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

TOMATO-ROSEMARY CHICKEN

Recipe Yield: Servings: 12

Source: Family Circle: All-time Favorite Recipes

Book Title: Family Circle: All-time Favorite Recipes

View this online at 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

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

VEGETABLE-STUFFED FLANK STEAK

Recipe Yield: Serves: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.

Ingredients

1 pound beef flank steak, fat trimmed

1 cup fat-free Italian salad dressing

Vegetable Stuffing (recipe follows)

Vegetable cooking spray

1 cup reduced-sodium fat-free beef broth

Ingredients

Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.

Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.

Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.

VEGETABLE STUFFING

Makes about 1-1/2 cups

Ingredients

Vegetable cooking spray

8 ounces sliced mushrooms

1/2 cup chopped carrot

1/4 cup thinly sliced celery

1/4 cup thinly sliced green onion and tops

1 garlic clove, minced

1/4 cup unseasoned dry bread crumbs

1-1/2 teaspoons Italian seasoning

Salt and pepper, to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Bread, 4 Meat

CHINESE CHICKEN

Recipe Yield: Servings: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

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

Ingredients

12 ounces boneless skinless chicken breasts

1 tablespoon vegetable oil

1 cup broccoli flowerets

1 cup cauliflowerets

1/2 pound mushrooms, sliced

4 green onions, cut in 1-inch pieces

2 tablespoons low-sodium soy sauce

3 tablespoons dry sherry

1 teaspoon grated gingerroot

1 teaspoon arrowroot dissolved in 2 tablespoons water

1 teaspoon sesame oil

1/4 cup unsalted peanuts

Directions

Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.

Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g

Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable