Wednesday Recipes

Here we are, half-way through the week. Here are six yummy diabetic-friendly recipes to help you through the day, including Beef Steak with Garlic-Cilantro Butter and Teriyaki Turkey Burgers. Since we do occasionally need to add a little room for dessert, how about a Chocolate Cheesecake? Yum! Enjoy!

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat

CHOCOLATE CHEESECAKE

Recipe Yield: Servings: 8

Source: Cinnamon Hearts

You can view this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake.

Ingredients

Crust

3/4 cup graham crackers crumbs

1/2 teaspoon cinnamon

2 tablespoons sugar

2 tablespoons canola or olive oil

Filling

3 large egg whites

1/3 cup sugar

2 cups nonfat ricotta cheese

1/4 cup cocoa

1/3 cup yogurt cheese **

1 teaspoon vanilla extract

** Place plain, nonfat yogurt into cheese cloth or a coffee filter. Place in strainer over a small bowl or cup. Allow to drain 2 to 24 hours, covered and refrigerated, until cheese reached desired consistency. Discard the whey (liquid). Store in covered container in refrigerator.

Ingredients

Part 1:

Preheat oven TO 350F. Spray 8-inch springform pan with cooking spray. Fill a 13x9x2-inch pan halfway with hot water.

Place in oven on shelf below where chocolate cheesecake will be placed. This will prevent the top of cheesecake from cracking.

In small bowl, combine all crust ingredients. Press onto bottom and part-way up sides of pan. Set aside.

Part 2:

In food processor or blender, combine egg whites, sugar, ricotta, cocoa, yogurt cheese and vanilla; process, scraping sides occasionally, for 1 minute until smooth and thick. Pour into crust.

Bake 30 to 35 minutes until filling is just set (center will jiggle slightly). Turn off oven and leave cake in closed oven 5 minutes longer.

Remove from oven and cool about an hour on wire rack. Cover and refrigerate at least 3 hours before serving.

Nutritional Information Per Serving: Calories: 176; Fat: 4 g; Sodium: 140 mg; Protein: 11 g; Carbohydrates: 22 g

Diabetic Exchanges: 1 starch; 1/2 skim milk

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Recipe Yield: Yield: 24 mini meatballs, 1 per serving.

View this online at https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce.

Ingredients

1/2 pound ground beef Brisket

1/4 pound ground beef Ribeye Steak Boneless

1/4 pound Ground Beef (95% lean)

1 cup seasoned stuffing mix

1 egg, beaten

3 tablespoons water

1 teaspoon minced garlic

1/4 teaspoon salt

1/8 teaspoon pepper

Cranberry Barbecue Sauce:

2 teaspoons vegetable oil

1/2 cup chopped white onion

1 tablespoon minced garlic

2-1/2 cups fresh cranberries

1/2 cup orange juice

1/2 cup water

1/3 cup ketchup

1/4 cup light brown sugar

2 tablespoons cider vinegar

2 tablespoons molasses

1/2 teaspoon ground red pepper

Salt

Directions

Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.

Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.

Serve meatballs with barbecue sauce.

Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mig; Protein: 4 g; Carbohydrates: 8 g

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

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

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of Recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g

Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

PEPPER BEEF STEAK WITH GARLILC-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

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

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

Ingredients

2 tablespoons: olive oil

2 cups: chopped onion

2 cups: chopped celery

2 quarts: pulled or cooked turkey breast, chopped

50 ounces: white kidney beans, rinsed and well drained

44 ounces: white shoepeg corn, undrained

8 ounces: green chilies, chopped

2 quarts: turkey broth

2 teaspoons: ground cumin

3 cups: shredded monterey jack cheese

1 bunch: fresh cilantro sprigs

As needed: tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g