Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baked Beef Empanadas and Chocolate Cherry Tarts. Enjoy!

LOW-FAT OVEN-FRIED CHICKEN

Recipe Yield: Yield: 6 servings

Source: The New Family Cookbook for People With Diabetes

Book Title: The New Family Cookbook for People With Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken

Ingredients

1 cup plain low-fat yogurt

1 teaspoon paprika

1 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

1 clove garlic, minced

6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)

1 cup seasoned bread crumbs

1 tablespoon margarine, melted

Directions

Preheat the oven to 400 degrees F.

Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)

Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.

Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.

Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch, 3 Lean Meat

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Ingredients

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber:.62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Recipe Yield: Yield: 4 servings

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g

Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

VANILLA CHAI COFFEE COOLER

Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.

Source: Splenda

Recipe and image appear courtesy of .

View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.

Ingredients

4 teaspoons Maxwell House Instant Coffee

3 Tablespoons Splenda No Calorie Sweetener, Granulated

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/8 teaspoon ground allspice

1/4 cup warm water

2 cups non-fat milk

1-1/2 cups ice cubes

Directions

Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.

Add water; stir until coffee granules are completely dissolved.

Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.

Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g

BUTTERNUT SQUASH WITH BLACK BEANS



Recipe Yield: Makes: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-with-black-beans.

Ingredients

1 butternut squash (small)

1 teaspoon vegetable oil

1 onion (small, chopped)

1/4 teaspoon garlic powder

1/4 cup red wine vinegar

1/4 cup water

2 cans black beans (16 ounces each, rinsed and drained)

1/2 teaspoon oregano

Ingredients

Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

Carefully peel the squash with a vegetable peeler or small knife.

Cut the squash into 1/2 inch cubes.

Peel and chop the onion.

In a large pan, heat the oil. Add the onion, garlic powder, and squash.

Cook for 5 minutes on medium heat.

Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

Add the beans and oregano. Cook until the beans are heated through.

Nutritional Information Per Serving: Calories: 110; Fat: 1 g; Fiber: 7 g; Sodium: 270 mg; Protein: 6 g; Carbohydrates: 24 g