Wednesday Recipes

Here are six yummy recipes to help you through the day, including Apricot-Orange Chicken with Glazed Onions 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

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

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

CHICKEN BREASTS WITH ROSEMARY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

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

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g

Diabetic Exchanges: 1/2Vegetable, 3 Meat

HEARTY MUSHROOM BARLEY SOUP

Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2

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/hearty-mushroom-barley-soup

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread