Friday Recipes

It's finally Friday. Here are six yummy (and diabetic-friendly) recipes to help you through the weekend, including Chunky Chicken, Vegetable and Rosemary Stew and Classic Carrot Cake. Enjoy!

NEW ENGLAND MINI CORN CAKES

Yield: 12 servings

Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

Notes: Make silver dollar pancakes the easy way, with a muffin tin.

Ingredients

Nonstick cooking spray

1-1/3 cups yellow cornmeal

1-1/3 cups unbleached white flour

4 teaspoons baking powder

3 eggs, beaten

1 cup evaporated fat-free milk

2 tablespoons honey

2 tablespoons low-calorie margarine

3 teaspoons maple extract

Directions

Preheat the oven to 400 degrees.

Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.

Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.

Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch

CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW

Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard day.

Yield: 6 servings.

Serving Size: 1 cup

Source: Nancy Hughes, CanolaInfo

Photo/Print: http://diabeticgourmet.com/recipes/html/1196.shtml

Ingredients

1 Tbsp canola oil

12 oz boneless chicken breasts, cut into 1-inch pieces

1 Tbsp canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch (2.5-cm) pieces

2 cups water

2 dried bay leaves

1/4 tsp crushed red pepper flakes

1 can (15 oz) reduced-sodium navy beans, rinsed and drained

1 cup grape tomatoes, quartered

1/2 cup chopped fresh Italian parsley

1 Tbsp chopped fresh rosemary

3/4 tsp salt

Directions

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Nutritional Information Per Serving: Calories: 220; Protein: 22 g; Fat: 7 g; Sodium: 380 mg; Cholesterol: 50 mg ; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 17 g

CLASSIC CARROT CAKE

A great classic dessert and it has less carbs.

Yield: 10 servings

Photo/Print: http://diabeticgourmet.com/recipes/html/1197.shtml

Ingredients

7/8 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/4 teaspoon ground allspice

2 large egg whites

1/4 cup eggbeaters

3/8 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons reduced fat margarine

1/2 cup honey

1 teaspoon vanilla extract

3 tablespoons unsweetened applesauce

3 tablespoons canola oil

2 1/4 cups finely shredded carrot

1/3 cup walnuts

butter flavored cooking spray

Directions

Preheat oven to 350 degrees F.

In medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside.

In small bowl whisk together egg whites and eggbeaters. Set aside.

In large bowl beat Splenda Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed.Stir in flour mixture, then carrots and walnuts.

Pour into greased 8 cup loaf pan and bake for 40-45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired.

Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 4 g; Fat: 9 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 16 g; Carbohydrates: 26 g

CHOCOLATE MOCHA CHEESECAKE

Yield: 16 servings

Serving Size: 1 slice (1/16 of cheesecake)

Photo and Print Version: http://diabeticgourmet.com/recipes/html/1193.shtml

Crust Ingredients

44 Reduced-Fat Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup Splenda No Calorie Sweetener, Granulated

Batter Ingredients

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup Splenda No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1-1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions

Preheat oven to 400 degrees F.

Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set.

Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 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

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g