Thursday Recipes

Here are six yummy diabetic recipes to help you through the day, including Goulash Soup and Beef Teriyaki. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

BEEF TERIYAKI

Recipe Yield: Servings: 5

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

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

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

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

HOMEMADE GERMAN BEEF SAUSAGE

Recipe Yield: Yield: 4 servings

View online at https://diabeticgourmet.com/diabetic-recipes/homemade-german-beef-sausage.

Ingredients

1 pound 96% lean Ground Beef

2 cloves garlic, minced

1 teaspoon ground mace

1 teaspoon pepper

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/4 teaspoon ground coriander

1/4 cup milk

Directions

Combine all ingredients in large bowl, mixing lightly but thoroughly. Form mixture into patties or use as crumbles following directions below.

To make patties, lightly shape beef mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.

To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.

Nutritional Information Per Serving: Calories: 164; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 0.3 g; Sodium: 210 mg; Cholesterol: 76 mg; Protein: 25 g; Carbohydrates: 1 g

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

Desserts

Many people, when they learn that they (or a loved one) has diabetes, figure that desserts are a thing of the past. As these dessert recipes prove, desserts are doable (in moderation, of course). Check out these diabetic-friendly recipes, including Lemon Chiffon Pie and Pineapple Lime Sorbet. Enjoy!

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatine (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

PINEAPPLE LIME SORBET

Yield: 4 servings

Source: The Best Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Print Version: http://diabeticgourmet.com/recipes/html/566.shtml

Ingredients

1-1/2 cups pineapple puree

2 teaspoons grated lime or lemon zest

3/4 cup freshly squeezed lime or lemon juice

1/4 cup water

Thin slices lime or lemon

Directions

In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.

In an ice cream maker, freeze according to manufacturer's directions.

Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.

NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.

Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g

Diabetic Exchanges: 2/3 Fruit

SWEET POTATO PIE

Yield: 1 pie (8 servings)

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

3 tablespoons margarine

1/4 cup sugar

1/4 teaspoon salt

1 large egg yolk

3 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

1/2 teaspoon ground cinnamon

3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed

1 cup fat-free evaporated milk

3 large egg whites

1 prepared 9-inch pie shell, unbaked

Directions

Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.

Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.

Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat

MOCHA CHEESECAKE BARS

Recipe Yield: 20 Servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.

Ingredients

1-1/4 cups chocolate wafer crumbs

1/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup light butter, melted

12 ounces reduced-fat cream cheese

2/3 cup Splenda No Calorie Sweetener, Granulated

1-1/4 teaspoons instant espresso granules

2 large eggs

1 teaspoon cocoa powder

1/4 cup reduced-fat sour cream

2 teaspoons vanilla extract

1/2 cup white chocolate chunks

Directions

Crust Directions: preheat oven to 350 degrees F.

Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.

Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.

Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.

Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.

Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.

Stir in chocolate chunks. Pour filling over prepared crust.

Bake 30 to 35 minutes, or until firm; cool.

Chill until firm. Cut into bars.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g

Taco Tuesday

Time for another Taco Tuesday. Check out the Pork & Pineapple Tacos, the Easy Green Chili Chicken Tacos, and the rest of today's yumminess. Enjoy!

CLASSIC BEEF TACOS

This comes from Old El Paso, and begins, "Stuffed with seasoned ground beef, diced tomato, lettuce, sour cream and cheese, you can’t go wrong with this classic taco—unless you forget to crack open a cold Corona™ Extra to go with it, that is."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/classic-beef-taco.

Ingredients

1 lb ground beef (at least 80% lean)

2/3 cup water

1 package (1 oz) Old El Paso™ original taco seasoning mix

1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells), heated as directed on package

1 1/4 cups shredded cheddar cheese (5 oz)

1 1/4 cups shredded lettuce

3/4 cup diced tomato

1 cup sour cream

Preparation

In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.

Divide beef among heated shells; top with cheese, lettuce, tomato and sour cream.

Expert Tips

Choose crunchy lettuce for this recipe, such as iceberg or romaine.

Want more toppings? Try sliced green onion, sliced jalapeño, or drizzle with your favorite hot sauce.

Nutrition: 1 Taco Calories 260 (Calories from Fat 160); Total Fat 17g (Saturated Fat 8g, Trans Fat 0.5g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g

% Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 15%; Iron 8%

Exchanges: 1 Starch, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1 1/2 Fat; Carbohydrate Choice: 1

BUFFALO SOFT TACOS

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos

Recipe Yield: 4 Servings. Serving size: 1 taco

Source: Cooking Up Fun For Kids With Diabetes

Book Title: Cooking Up Fun For Kids With Diabetes

Ingredients

1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)

1 teaspoon corn oil

2 cups (about 10 ounces) diced cooked chicken breast

4 (8 inch) tortillas, warmed if desired

1/2 cup (2 ounces) finely shredded Monterey Jack cheese

1 cup finely chopped lettuce

2 tablespoons + 2 teaspoons light ranch dressing

Directions

Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.

Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).

Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.

Fold each taco in half, or roll it up. Slice in half if you want to.

Notes:

Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.

Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean

BUFFALO STYLE TACOS

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341

View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g

EASY GREEN CHILE CHICKEN TACOS

This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.

For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?

“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.

“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”

Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)

To view this online, click here.

Ingredients

1 (8-ounce) boneless, skinless chicken breast

2 cloves garlic

1 fresh jalapeno

1 cup low sodium chicken broth

Water

1 can (7-ounce) diced green chiles

8 warm corn tortillas

1 small avocado, sliced

1 cup red cabbage, shredded

Fresh cilantro, to taste

Preparation

In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.

In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.

Serve with warmed corn tortillas, avocado, cabbage, and cilantro.

Ingredient Variations and Substitutions

Use any type of tortilla that you like. Look for whole grain options, if possible.

You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.

Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.

Cooking and Serving Tips

Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.

Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.

CHIPOTLE BBQ PORK FOLDED TACOS

This is from Diabetes Food Hub. It begins, "Looking for an easy meal that's a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you're home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos."

Prep Time: 20 minutes; Cook Time: 6 hours; Servings: 16; Serving Size: 1 taco

To view this online, go to https://www.diabetesfoodhub.org/recipes/chipotle-bbq-pork-folded-tacos.html.

Ingredients

2 cloves garlic (minced)

1 cup reduced-sugar barbecue sauce

4 chipotle chili peppers in adobo sauce (pureed)

2 lbs pork shoulder (trimmed)

1-1/2 tsp smoked paprika

16 low-carb whole-wheat tortillas

2 cups shredded cabbage

1-1/2 cups diced onion (about 2 medium onions)

Directions

In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.

Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.

Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.

To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.

PORK & PINEAPPLE TACOS

This is from EatingWell (originally from Diabetic Living Magazine, Summer 2020), and begins, "Plan ahead so you can use your slow cooker to prepare the pulled pork for these tacos. This recipe is a better-for-you twist on the classic tacos al pastor. Pork loin is a lean cut that's a healthier option than traditional pork shoulder, which has more fat."

Active: 30 minutes; Total Time: 7 hours 30 minutes; Makes 6 servings; Serving Size: 2 tacos (2 tortillas + about 1/2 cup pork + 1/3 cup cabbage + 1/3 cup salad)

To view this online, go to https://www.eatingwell.com/recipe/280196/pork-pineapple-tacos/.

Ingredients

1 tablespoon chili powder

2 teaspoons smoked paprika

1 teaspoon packed light brown sugar

3/4 teaspoon salt, divided

1/2 teaspoon garlic powder

1/2 teaspoon ground pepper

1 (2 pound) pork loin roast, trimmed

1/3 cup apple juice

1/2 cup lime juice

2 cups finely diced fresh pineapple (about 1/2 small pineapple)

1 cup finely diced seeded cucumber

1/4 cup finely diced red onion

2 tablespoons cider vinegar

12 6-inch corn tortillas, warmed

2 cups shredded red cabbage

Directions

Step 1

Combine chili powder, paprika, brown sugar, 1/2 tsp. salt, garlic powder, and pepper in a small bowl.

Step 2

Place pork in a 5- to 6-quart slow cooker. Rub the spice mixture all over the pork. Pour apple juice around the pork. Cover and cook on Low until the pork is fork-tender, 6 to 7 hours.

Step 3

Meanwhile, combine lime juice and the remaining 1/4 tsp. salt in a medium bowl. Add pineapple, cucumber, and onion; toss to combine. Refrigerate until ready to serve.

Step 4

Skim off visible fat from the juices in the slow cooker. Using two forks, shred the meat. Stir in vinegar.

Step 5

To assemble tacos: Place a generous 1/4 cup pulled pork on each tortilla and add a drizzle of the cooking liquid. Top with about 2 1/2 Tbsp. shredded cabbage and about 3 Tbsp. of the pineapple salsa.

Tips

Equipment: 5- to 6-qt. slow cooker

To make ahead: Prepare spice rub (Step 1) up to 24 hours ahead. Refrigerate salsa (Step 3) for up to 1 day.

Meatless Monday

It's time for another Meatless Monday. Today's diabetic-friendly offerings include Two Bean Chili and Teriyaki Tofu Kabobs. Enjoy!

SLOW-COOKER VEGETABLE LASAGNA

This is from Eating Well. It begins, "This vegetarian lasagna couldn't be easier, thanks to jarred pasta sauce and no-boil lasagna noodles. Prep it in the morning and let your crock pot do the work."

Prep Time: 30 minutes; Additional Time: 6 hours; Total Time: 6 hours 30 minutes; Servings: 8; Yield: 8 cups

To view this online, go to https://www.eatingwell.com/recipe/269112/slow-cooker-vegetable-lasagna/.

Ingredients

1 large red bell pepper, chopped

4 ounces cremini mushrooms (about 3 large), chopped

2 cups packed baby spinach, coarsely chopped

1 (24 ounce) jar low-sodium red pasta sauce, any flavor

1 (15 ounce) can no-sodium-added diced tomatoes, undrained

15 ounces part-skim ricotta cheese

3/4 cup freshly grated Parmesan cheese, divided

8 ounces oven-ready lasagna noodles (about 9 total)

2 cups shredded part-skim mozzarella cheese

1/4 cup chopped fresh basil

Directions

Combine bell pepper, mushrooms, and spinach in a medium bowl. Combine pasta sauce, tomatoes, ricotta, and 1/2 cup Parmesan in a large bowl.

Spread 1 cup of the sauce mixture in a 6-qt. slow cooker. Place 3 noodles over the sauce, breaking them as needed to fit in one layer. Spread another 1 cup sauce over the pasta. Layer on one-third of the vegetable mixture, 3 more noodles, and 1 cup sauce. Sprinkle with 1/2 cup mozzarella. Continue layering one-third of the vegetables, 1 cup sauce, 1/2 cup mozzarella, and the remaining noodles. Top with a final layer of the remaining vegetables, the remaining sauce, and the remaining 1 cup mozzarella.

Cover and cook on Low for 5 hours.

Turn off and unplug the slow cooker. Let the lasagna stand, covered, for 1 hour (see Tip). Serve topped with the remaining 1/4 cup Parmesan and basil.

Tips

Tip: To prevent condensation building up on the underside of the lid during the 1-hour rest time, place a paper towel under the lid during the rest time.

Equipment: 6-qt. slow cooker

EASY VEGAN TEMPEH CHILI

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

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

BOSTON BAKED BEANS

Yield: 16 servings

Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers

Book info: http://diabeticgourmet.com/book_archive/details/12.shtml

Ingredients

1 pound dried navy beans

1 large onion, chopped

2 teaspoons salt

1 tomato, chopped

1/3 cup firmly packed dark brown sugar

3 tablespoons molasses

2 tablespoons cider vinegar

1 tablespoons ketchup

1 tablespoon ground ginger

1 teaspoon dry mustard

1/4 teaspoon ground white pepper

Directions

Place the beans in a strainer and sort through the beans to remove stones, discolored beans, or any other objects. Rinse with cold water until beans are clean, about 2 minutes.

In a large bowl, combine the beans, onion, salt, and enough water to cover them by 2 inches. Let stand 8 hours or overnight at room temperature; do not refrigerate.

Preheat the oven to 300 degrees F.

In a strainer, drain and rinse the beans and onion. Place in a 4-quart saucepan and add the tomato, sugar, molasses, vinegar, ketchup, ginger, mustard, and pepper; stir until blended. Add enough water to cover the beans, about 2 cups. Cover and bake until bubbly and the beans are soft, 5 hours.

Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 0 g, Cholesterol: 0 mg, Sodium: 50 mg, Carbohydrate: 21 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Direction

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g

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

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

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

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Low-Fat Oven-Fried Chicken and Beef and Vegetable Lo Mein. Enjoy!

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

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/beef-and-vegetable-lo-mein.

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Ingredients

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

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

SOUTHWEST TURKEY TACOS

This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."

Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings

To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.

Ingredients

1 package (20 oz) extra-lean ground turkey

1/2 cup chopped onion (1 medium)

1 teaspoon salt

1/4 teaspoon pepper

2 cups Old El Paso™ Thick ‘n Chunky salsa

1 can (15 oz) Progresso™ black beans, drained

1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed

1 tablespoon chili powder

2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)

3 tablespoons finely chopped fresh cilantro

3 cups chopped lettuce

3 medium tomatoes, chopped (1 1/2 cups)

Preparation

In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.

Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.

Cover; cook on Low heat setting 6 to 7 hours.

To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.

Expert Tips

This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.

Top with fat-free sour cream, if desired.

Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.

LOW-FAT OVEN-FRIED CHICKEN

Recipe Yield: Yield: 6 servings

Source: The New Family Cookbook for People With Diabetes

Book Title: The New Family Cookbook for People With Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken.

Ingredients

1 cup plain low-fat yogurt

1 teaspoon paprika

1 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

1 clove garlic, minced

6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)

1 cup seasoned bread crumbs

1 tablespoon margarine, melted

Directions

Preheat the oven to 400 degrees F.

Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)

Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.

Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.

Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch, 3 Lean Meat

CORN BREAD

I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.

Yield: 12 servings

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

1 cup yellow cornmeal

1 cup sifted all-purpose flour

1 tablespoon baking powder

1/2 teaspoon salt

3/4 cup fat-free milk

2 large eggs, slightly beaten, or 1/2 cup egg substitute

3 tablespoons canola or corn oil

Directions

Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.

Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.

Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.

Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g

Diabetic Exchanges: 1 Starch, 1 Fat

TWO BEAN CHILI

Recipe Yield: Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

You can view this online at https://diabeticgourmet.com/diabetic-recipes/two-bean-chili.

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Directions

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Fat: 2 g; Sodium: 238 mg; Protein: 9 g; Carbohydrates: 32 g

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

Meatloaf

There were a number of years when Meatloaf was my go-to meal for Sunday dinner. I'd include potatoes (mashed or baked), another veggie, and dessert. Yum!

In honor of those Sunday dinners (which you can, of course, have anytime), here are six Meatloaf recipes, including Philly-Style Meatloaf and Athenian Meatloaf with Yogurt-Cucumber Sauce. Enjoy!

TURKEY MEATLOAF

Makes 5 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat

SOUTHWEST MEATLOAF

Recipe Yield: Makes 6 to 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.

Ingredients

2 pounds ground beef (95% lean)

1 cup soft bread crumbs

3/4 cup finely chopped onion

1/2 cup finely chopped red bell pepper

1/2 cup frozen corn, thawed

1/2 cup milk

1 egg

1 large clove garlic, minced

2 teaspoons salt

1-1/2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon pepper

1/2 cup thick and chunky salsa

Directions

Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.

Let stand 10 minutes. Top with salsa; cut into slices.

Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g

EASY HOMEMADE MEATLOAF

Servings: 6

To view this recipe online, click here.

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g ; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat

MUSHROOM MEATLOAF

Yield: 8 servings

View online: http://diabeticgourmet.com/recipes/html/739.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

Wednesday Recipes

It's Wednesday, and we're half-way through the week. Here are six yummy diabetic-friendly recipes to help you through the day, including Hearty Vegetable Beef Stew and Eggplant and Sausage Slow Cooker Baked Ziti. Enjoy!

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

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

HEARTY VEGETABLE BEEF STEW

This is from Eating Well, and begins, "The slow cooker makes this veggie-packed beef stew super-easy and extra-savory."

Prep Time: 30 minutes; Additional Time: 8 hours 30 minutes; Total Time: 9 hours; Makes 6 servings

To view this online, go to https://www.eatingwell.com/recipe/259487/hearty-vegetable-beef-stew/.

Ingredients

2 pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes

12 ounces tiny new potatoes, quartered

4 medium carrots, cut into 1/2 inch pieces

1 medium onion, cut into wedges

1 (10.75 ounce) can reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell's® Healthy Request)

1 cup reduced-sodium beef broth

1 teaspoon dried marjoram or dried thyme, crushed

2 cups frozen cut green beans

Directions

Coat a large skillet with cooking spray; heat over medium-high heat. Trim any fat from beef cubes. Add half of the beef cubes. Cook and stir until brown; remove from skillet. Add the remaining beef cubes; cook and stir until brown. Drain off any fat.

Place meat in a 3 1/2- or 4-quart slow cooker. Add potatoes, carrots, onion, cream of mushroom soup, broth, and marjoram. Stir to combine.

Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.

If using low-heat setting, turn cooker to high-heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until beans are tender.

Tips

Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI

This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."

Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6

To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.

Ingredients

4 ounces bulk sweet Italian sausage

4 cups peeled and chopped eggplant

2 medium fennel bulbs, trimmed, cored, and thinly sliced

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup water

1/4 cup dry white wine

2 tablespoons tomato paste

2 cloves garlic, minced

1 teaspoon dried Italian seasoning, crushed

6 to 8 ounces dried cut ziti or penne pasta

1/2 cup snipped fresh basil

1 cup shredded part-skim mozzarella cheese (4 ounces)

Snipped fresh basil

Directions

In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.

In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.

If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.

Tips

Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

Taco Tuesday

It's time for another Taco Tuesday. Today's offerings include Carne Asada Steak and Egg Breakfast Street Tacos and Impossible™ Taco Bowls with Fresh Guacamole. Enjoy!

BARBECUE CHICKEN RANCH TACOS

This is from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.

Ingredients

1 tablespoon vegetable oil

1 lb boneless skinless chicken breasts, cut into 1/2-inch strips

1/3 cup water

1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix

1/2 cup barbecue sauce

1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package

1 cup shredded Cheddar cheese (4 oz)

1 1/2 cups shredded romaine lettuce

1/2 cup chopped tomatoes

1/4 cup sliced green onions

1/2 cup Old El Paso™ Zesty Ranch Sauce

Lime wedges, if desired

Preparation

In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, justuntil no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.

Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.

Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.

Expert Tips

For best results, pat chicken slices dry before adding to hot skillet.

Swap out lettuce with shredded green cabbage for a delightful crunch.

Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot & Spicy, can add a flavorful kick that's perfect for spice lovers.

Nutrition 8 tacos: 1 Taco: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium820mg; Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 7g); Protein 18g

% Daily Value: Vitamin A 20%; Vitamin C 2%; Calcium 15%; Iron 10%;

Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat;Carbohydrate Choices: 1.5

IMPOSSIBLE™ TACO BOWL WITH FRESH GUACAMOLE

This is from Old El Paso, and begins, "Creamy, flavorful, from-scratch guacamole is easy to make and the perfect complement to the Impossible™ Burger taco filling in these simple, but impressive taco bowls."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/impossible-taco-bowls-with-fresh-guacamole.

Ingredients

2 ripe medium avocados, pitted, peeled and mashed

1 medium jalapeño chile, seeded and finely chopped

1/4 cup finely chopped red onion

2 tablespoons finely chopped fresh cilantro

1 teaspoon fresh lime juice

1/4 teaspoon salt

1 package (12 oz) Impossible™ Burger

2/3 cup water

1 package (1 oz) Old El Paso™ original taco seasoning mix

1 package (8 count) Old El Paso™ soft tortilla bowls, heated as directed on package

1 cup Old El Paso™ Monterey Jack or shredded cheddar cheese (4 oz)

1 cup shredded romaine lettuce

1/2 cup chopped tomatoes

Preparation

In small bowl, stir together Guacamole ingredients. Set aside.

In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.

Divide taco filling among heated tortilla bowls; top with cheese, lettuce, guacamole and tomatoes.

Expert Tips

Red onion or cilantro would make a lovely garnish for these taco bowls.

Lime wedges can be served on the side for an extra squeeze of acidity.

If you like your guacamole spicy, just substitute serrano chile for the jalapeño in this recipe. If you like it even spicier, don’t seed the chile before chopping.

Nutrition 8 tacos: 1 Taco; Calories 300 (Calories from Fat 160); Total Fat 18g (Saturated Fat 8g, Trans Fat 0g); Cholesterol 15mg; Sodium 690mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 1g); Protein 13g

% Daily Value: Vitamin A 15%; Vitamin C 6%; Calcium 20%; Iron 15%

Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat; Carbohydrate Choice: 1.5

CARNE ASADA STEAK AND EGG BREAKFAST STREET TACOS

This is from Old El Paso, and begins, "Tacos for breakfast? Totally! These delicious breakfast street tacos are filled with steak, eggs, veggies and cheese that all cook in the same skillet. Carne asada breakfast tacos are a one-pan meal that’s great for breakfast, brunch or even dinner. Make it even easier when you use our Old El Paso™ Carne Asada Steak Street Taco Kits, which include carne asada seasoning mix, tortillas and creamy chipotle sauce. Make your morning delicious with steak and egg breakfast tacos."

Prep Time: 40 minutes; Total Time: 40 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/carne-asada-steak-and-egg-breakfast-street-tacos.

Ingredients

1/4 cup vegetable oil

1 package Old El Paso™ Carne Asada Steak Street Taco Kit

1/2 cup diced white onion

1/2 cup diced red bell pepper

2 boneless beef sirloin steaks (about 8 oz each), 1 to 1 1/2 inches thick

4 eggs, beaten

1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)

2 tablespoons chopped fresh cilantro leaves

1/2 cup Old El Paso™ Crema Mexicana

Preparation

In small bowl, mix 1 tablespoon of the oil and 1 tablespoon of the seasoning mix (from taco kit); set aside.

In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, bell pepper and remaining seasoning mix; cook 4 to 5 minutes, stirring frequently. Transfer mixture to medium bowl; cover and keep warm. Carefully clean out skillet.

Coat steaks in 1 tablespoon of the oil. In same skillet, cook steaks over medium-high heat 4 minutes; turn, reduce heat to medium-low and cook 4 to 7 minutes longer, until meat thermometer inserted in center reads 145°F (medium-rare) or to desired doneness. Remove from heat; transfer steaks to cutting board. Brush steaks on all sides with mixture of oil and seasoning mix; cover with foil, and let stand 5 minutes. Cut steak very thinly across the grain.

Meanwhile, carefully clean out skillet; add remaining 1 tablespoon oil over medium heat. Add eggs; cook 1 to 2 minutes or until eggs are set but still moist, stirring frequently. Remove from heat; stir in cheese.

Heat tortillas (from taco kit) as directed on package. Divide steak among tortillas; top with egg mixture, followed by pepper mixture. Top with cilantro. Serve with creamy chipotle sauce (from taco kit) and crema.

Expert Tips

Cleaning out the skillet in between steps not only prevents burning–it also ensures the prettiest steak and scrambled eggs!

Brushing the cooked steaks with the vegetable oil and seasoning mix is a great way to add flavor to the meat while keeping the pan tidy. Try this technique with other flavorings as well, like chimichurri sauce or a citrus vinaigrette.

Resist the urge to add salt and pepper to the scrambled eggs. There’s enough seasoning in the veggies and on the steak to flavor the entire breakfast street taco.

Nutrition: 1 Serving (3 Tacos) Calories 720 (Calories from Fat 380); Total Fat 43g (Saturated Fat 17g, Trans Fat 0g); Cholesterol 295mg; Sodium 1150mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 6g); Protein 42g

% Daily Value: Vitamin A 20%; Vitamin C 20%; Calcium 35%; Iron 35%

Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 4 Lean Meat, 1 High-Fat Meat, 4 1/2 Fat

Carbohydrate Choice: 3

CHORIZIO PORK TACOS WITH CREAMY SLAW

This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."

Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.

Ingredients

3 tablespoons mayonnaise

2 teaspoons lime juice

1/8 teaspoon salt

2 cups shredded green cabbage

1/4 cup sliced green onions

1 lb ground pork

2/3 cup water

1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix

1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)

1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package

1/4 cup thinly sliced radishes

2 tablespoons chopped fresh cilantro leaves

Lime wedges, if desired

Preparation

In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.

In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.

Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.

Expert Tips

To save time, purchase shredded cabbage.

Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.

Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat

Carbohydrate Choice: 1

SLOW COOKER BIRRIA BEEF TACOS

This recipe, from Old El Paso, begins, "Check out this tasty taco twist on a traditional Mexican dish. Birria is a meat stew often served at holidays and celebrations. For this easy take on birria, we’ve turned the traditional rustic stew into Slow Cooker Birria Beef Tacos using our Old El Paso™ Barbacoa Beef Street Taco Kit. Slow-cooking the beef makes it melt-in-your-mouth tender as it takes on the delicious flavors of the broth mixture made of chipotle chiles in adobo sauce, garlic, taco kit seasoning and onions. Looking for new taco night inspiration? This Slow Cooker Birria Beef Tacos recipe will make coming home to dinner a delicious treat."

Prep Time: 45 minutes; Total Time: 7 hours 45 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/slow-cooker-birria-beef-tacos.

Ingredients

2 1/4 cups diced white onions

2 tablespoons finely chopped canned chipotle chiles in adobo sauce

3 cloves garlic, finely chopped

1 package Old El Paso™ Barbacoa Beef Street Taco Kit

1 teaspoon salt

1 cup water

2 tablespoons vegetable oil

1 3/4 to 2 1/4 lb boneless beef chuck roast

1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)

1/4 cup chopped fresh cilantro leaves

Lime wedges

Directions

Spray 6-quart slow cooker with cooking spray. In slow cooker, mix 2 cups of the onions, the chiles, garlic, seasoning mix (from taco kit) and salt. Stir in water.

In 12-inch skillet, heat oil over medium-high heat. Cook beef roast in oil 8 to 10 minutes, turning once, until browned on both sides. Transfer to mixture in slow cooker; turn to coat. Cook on Low heat setting 7 to 8 hours, until beef is tender.

Transfer beef to cutting board; cool slightly. Shred beef, discarding any pieces of fat. Toss beef with 1/4 cup of the cooking liquid. Place remaining cooking liquid in small bowl, for dipping.

Fill tortillas (from taco kit) with beef, cheese, remaining 1/4 cup onions and the cilantro. Serve with salsa verde (from taco kit), reserved cooking liquid and lime wedges.

Expert Tips

The flavorful cooking liquid from the birria, or “consommé,” is often served as a dipping sauce.The shredded slow cooker birria beef is also delicious tucked into a cheesy quesadilla or served over rice with some cooking liquid.

If desired, strain cooking liquid before transferring to bowl for dipping.

Nutrition: 1 Serving (3 Tacos): Calories 720 (Calories from Fat 370); Total Fat 41g (Saturated Fat 17g, Trans Fat 1g); Cholesterol 140mg; Sodium 1580mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 7g); Protein 47g

% Daily Value: Vitamin A 4%; Vitamin C 8%; Calcium 30%; Iron 30%

Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 5 1/2 Lean Meat, 4 1/2 Fat

Carbohydrate Choice: 3

BUFFALO TURKEY TACOS

Recipe Yield: Makes 8 servings

Source: Jennie-O

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

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g

Meatless Monday

It's time for another Meatless Monday. Today's diabetic-friendly vegetarian recipes include Easy Vegan Tempeh Chili and Confetti Bean Salad. Enjoy!

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at http://diabeticgourmet.com/recipes/html/240.shtml

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

SPINACH VEGETABLE KUGEL

The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6

Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g

Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

EASY VEGAN TEMPEH CHILI

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

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI

This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."

Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings

To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.

Ingredients

1 pound carrots, sliced on the bias 1/2-inch thick

2 tablespoons extra-virgin olive oil, divided

3/4 teaspoon salt, divided

3/4 teaspoon ground pepper, divided

2 cups broccoli florets

2 cups sliced red bell pepper

1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)

1 teaspoon curry powder

3 tablespoons low-sodium teriyaki sauce

Directions

Position rack in lower third of oven; preheat to 425°F.

Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.

Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.

Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.

Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

MASHED TURNIPS WITH ROASTED GARLIC

Servings: 8

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable