Wednesday Recipes

We're half-way through the week. Here are six diabetic recipes to help you through the day, including Avocado Turkey Burger, Caribbean Chicken, and Not So Guilty Brownies. Enjoy!

PEACH MELBA

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Print Version: http://diabeticgourmet.com/recipes/html/575.shtml

Ingredients

4 large ripe peaches

2 cup plus 2 tablespoons raspberries

1/2 cup part-skim ricotta cheese

2 tablespoons non-fat dry milk powder plus water to make 1/4 cup

1 tablespoon unsweetened grape juice

Directions

Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.

Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.

Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.

Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk

POACHED PEARS IN CINNAMON GINGER SAUCE

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml

Ingredients

6 Bosc or Anjou pears *

2 lemons, cut in half

6 cups water

1-1/2 cups granulated sugar

2 whole cinnamon sticks

8 quarter-sized slices fresh, ginger **

1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver

Directions

Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.

Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.

Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.

Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread

VEGETABLE AND BEAN SOUP

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Yield: 6 servings

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on low for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

CARIBBEAN CHICKEN

Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Find this recipe at:
http://diabeticgourmet.com/recipes/html/67.shtml

Source: Gourmet Inspirations Healthy Cooking

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.

Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

AVOCADO TURKEY BURGER

Recipe Yield: Makes 5 servings

Source: Jennie-O

You can view this online at https://diabeticgourmet.com/diabetic-recipes/avocado-turkey-burger.

Ingredients

1/2 cup unsweetened applesauce

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

2 teaspoons no-salt seasoning

5 small whole wheat buns

5 slices light Cheddar cheese

1 avocado, peeled and diced

Directions

Drain applesauce in a strainer to eliminate excess liquid. Mix ground turkey, applesauce and no-salt seasoning.

Form mixture into 5 patties. Cook patties according to package directions. Always cook to well-done, 165F as measured by a meat thermometer.

Place burgers on bun bottoms. Top with cheese and avocado. Cover with bun top.

Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 240; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 410 mg; Cholesterol: 50 mg; Protein: 30 g; Carbohydrates: 15 g; Sugars: 3 g

NOT SO GUILTY BROWNIES

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.

Ingredients

Brownie Ingredients:

3/4 cup all-purpose flour

3/4 cup sugar

1/4 cup unsweetened cocoa

1/2 tsp baking powder

1/4 tsp salt

1/4 cup oil

2 tsp chocolate extract or flavor

2 eggs

Frosting Ingredients:

3/4 cup powdered sugar

1 T unsweetened cocoa

1 T skim or 2% milk

1/2 tsp chocolate extract or flavor

1/8 tsp butter flavor

Directions

Heat oven to 350F.

Grease bottom only of 8-inch square pan.

Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.

Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.

Cool for 15 minutes.

Meanwhile, combine all frosting ingredients in a small bowl & mix well.

Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).

Cool completely.

Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat