Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Seared Pork Chops with Fresh Basil and Sun-Dried Tomatoes and Light Sour Cream Chicken Enchiladas. Enjoy!

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

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

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

LEMON-HERB TURKEY BREAST

Recipe Yield: Servings: 12

Source: NTF

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/lemon-herb-turkey-breast.

Ingredients

1 TURKEY BREAST (4-6 pounds)

2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs

4 to 6 Sprigs fresh parsley

1 Lemon

Cornstarch

Directions

Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.

With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.

In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.

To serve, spoon gravy over sliced turkey.

Nutritional Information Per Serving: Calories: 250; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Protein: 37 g; Carbohydrates: 2 g

BLACK BEAN VEGGIE BURGERS

This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”

This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1/2 green bell pepper, cut into 2 inch pieces

1/2 onion, cut into wedges

3 cloves garlic, peeled

1 egg

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon Thai chili sauce or hot sauce

1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g

CHICKEN CORDON BLEU

This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat