Wednesday Recipes

We're half-way through the week. If we made it this far, we might be able to make it to the weekend.

Of course, it does help to eat. Here are six yummy diabetic-friendly recipes to help you through the day, including Thai Chicken with Basil and Vegetable-Stuffed Flank Steak. Enjoy!

IRISH BEEF POT PIE

This begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."

Recipe Yield: 6

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.

Ingredients

1-1/2 pounds beef Flat Iron Steaks

1 package (8 ounces) cremini mushrooms, sliced

1-1/2 cups frozen crinkle-cut carrots

1-1/2 cups frozen peas

2 teaspoons chopped fresh thyme, divided

1 teaspoon minced garlic, divided

Salt and Pepper

3 tablespoons cornstarch

1 can (14 to 14-1/4 ounces) ready-to-serve beef broth

1 refrigerated pie crust (1/2 of a 15-ounce package)

Directions

Heat oven to 425F.

Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.

Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.

Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.

In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.

Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.

Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.

Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.

Bake in 425F oven 16 to 18 minutes or until crust is golden.

Remove from oven to wire rack; let cool 5 to 10 minutes before serving.

Nutritional Information Per Serving: Calories: 402; Fat: 18 g; Sodium: 490 mg; Cholesterol: 58 mg; Protein: 27 g; Carbohydrates: 31 g

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

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

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

THAI CHICKEN WITH BASIL

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/653.shtml

Source: The All New Good Housekeeping Cookbook

Ingredients

1 pound skinless, boneless chicken breast halves

3 tablespoons Asian fish sauce

1 tablespoon soy sauce

1 tablespoon brown sugar

2 teaspoons vegetable oil

1 large onion (12 ounces), cut into 1/4-inch-thick slices

2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips

2 teaspoons minced, peeled fresh ginger

2 garlic cloves, crushed with garlic press

1-1/2 cups loosely packed fresh basil leaves

Directions

With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.

In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.

Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.

Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.

Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch

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