Wednesday Recipes

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

In the meantime, we need to eat. Here are six diabetic friendly recipes to help out, including Pepper Beef Steak with Garlic-Cilantro Butter and Hearty Mushroom Barley Soup. Enjoy!

WARM MOLE BEAN DIP

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/706.shtml

Ingredients

1 Tbsp. tomato paste

1 small tomato, seeded and chopped

1/2 cup mild, medium or hot chunky salsa

2 Tbsp. chopped cilantro

1/2 tsp. salt, or to taste

3/4 cup (3 ounces), shredded, reduced-fat Jack cheese

One (15-ounce) can pinto beans, rinsed and drained

2 tsp. canola oil

1/2 cup finely chopped onion

1 small jalapeno pepper, seeded and finely chopped

1 tsp. chili powder

1 tsp. unsweetened cocoa powder

1 tsp. ground cumin

1 tsp. dried oregano

Directions

Preheat the oven to 400 degrees.

Coat a 9-inch pie plate with cooking spray and set aside.

In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.

In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.

Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.

Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.

Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g

WEST COAST CHICKEN BREAST

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Serves: 4

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

GRILLED SESAME CHICKEN BREAST

Recipe Yield: Servings: 4

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.

Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar

Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

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

PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER

Recipe Yield: Makes 4 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.

Ingredients

4 beef round tip center steaks, cut 3/4 inch thick

1/3 cup country Dijon-style mustard

2 tablespoons coarsely ground mixed peppercorns

2 teaspoons ground cumin

1/4 cup butter, softened

1 tablespoon minced fresh cilantro

1 teaspoon minced garlic

2 fresh mild green chili peppers such as Anaheim peppers

Directions

Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.

Combine butter, cilantro and garlic in small bowl. Set aside.

Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)

Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.

Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)