Thursday Recipes

We're nearing the end of the week. Here are six yummy diabetic-friendly recipes to help you through the day, including Baja Turkey Chili and Mexican Meatball Kabobs. Enjoy!

MUSTARD ROAST BEEF

Recipe Yield: Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/mustard-roast-beef.

Ingredients

1/4 cup apricot preserves

2-4 tablespoons spicy brown mustard

2-3 teaspoons reduced-sodium Worcestershire sauce

1 tablespoon light brown sugar

1 tablespoon prepared horseradish

1 teaspoon crushed caraway seeds

1/4 teaspoon ground allspice

1 teaspoon crushed black, or mixed, peppercorns

1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)

Directions

Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.

Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.

Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Fruit, 3 Meat

VEGETARIAN HOT AND SOUR SOUP

Recipe Yield: Yield: 8 servings.Serving size: 1 cup

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 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

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

ALMOND CHEESECAKE BARS

Recipe Yield: Serves: 20Serving Size: 1 bar

Source: Splenda

Recipe and image appear courtesy of Splenda.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.

Ingredients

Crust:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 1/4 cups graham cracker or vanilla wafer crumbs

1/3 cup light butter, melted

1/4 cup toasted sliced almonds, finely ground

Filling:

12 ounces reduced fat cream cheese

1/2 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/4 cup reduced fat sour cream

2-1/2 teaspoons vanilla extract

1 teaspoon almond extract

1/4 cup toasted, sliced almonds

Directions

Preheat oven to 350 degrees F.

Spray an 8x8 pan with non-stick cooking spray.

Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.

Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.

Bake in preheated oven for 40 to 47 minutes, or until firm.

Top with toasted almonds.

Notes:

Light and creamy cheesecake bars topped with toasted almonds.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g

MEXICAN MEATBALL KABOBS

Recipe Yield: Yield Makes 30 servings, 2 skewers each

View this online at https://diabeticgourmet.com/diabetic-recipes/mexican-meatball-kabobs.

Ingredients

Nonstick cooking spray

3 pounds lean ground beef

2 cups quick oats

1 can (12 fluid ounces) Nestle’s Carnation Evaporated Milk

2 large eggs

1/2 cup ketchup

2 packets (1.25 ounces each) taco seasoning mix

1 teaspoon ground black pepper

3 large bell peppers (any color), cut into 60, 1-inch pieces

60 4-inch wooden skewers

Salsa and sour cream (optional)

Directions

Preheat oven to 350F. Foil-line 3 baking sheets and spray with nonstick cooking spray.

Combine ground beef, oats, evaporated milk, eggs, ketchup, taco seasoning and black pepper in large bowl until just mixed. Form mixture into 120, 1-inch meatballs. Place on prepared baking sheets.

Bake for 15 to 20 minutes or until no longer pink in center. Drain on paper towels, if needed.

Thread two meatballs and one piece of pepper on each skewer. Place on large serving platter. Serve with salsa and sour cream.

Nutritional Information Per Serving: Calories: 110; Fat: 1.5 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 260 mg; Cholesterol: 40 mg; Protein: 11 g; Carbohydrates: 8 g; Sugars: 3 g