Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Sothern-Style Slaw and Double Chocolate Brownies. Enjoy!

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

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/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

TOMATO-ROSEMARY CHICKEN

Recipe Yield: Servings: 12

Source: Family Circle: All-time Favorite Recipes

Book Title: Family Circle: All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g

Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable

DOUBLE CHOCOLATE BROWNIES

Recipe Yield: Yield: 16 brownies

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Notes:

Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 starch, 1 fat

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

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

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

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

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Ingredients

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol