Diabetic Delights: A Confessions of a Foodie Offspring: African Beef Spinach Stew (Shoko)

Showing posts with label African Beef Spinach Stew (Shoko). Show all posts

Thursday, December 9, 2021

Thursday Recipes

Time for another round of good tasting (and good-for-you) recipes, including African Beef Spinach Stew (Shoko) and Caribbean Beef Burgers with Mango Salsa. Enjoy!

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

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

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

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

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 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

Thursday, August 19, 2021

Thursday Recipes

Time for another round of good tasting (and good-for-you) recipes, including African Beef Spinach Stew (Shoko) and Caribbean Beef Burgers with Mango Salsa. Enjoy!

Note: Begining next week, I'll be updating this blog three days a week (Monday, Wednesday, and Friday). I'm not sure yet if this will be permanent, or just a temporary change while looking for another place to get diabetic recipes from. I'm still posting recipes from Diabetic Gourmet; however, there were several places that had diabetic recipes that are no longer available, for a variety of reasons. In the meantime, enjoy!

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

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

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

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

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 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

Friday, March 26, 2021

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Grilled Chicken Breasts With Fruit Salsa and Lemon-Glazed Baby Carrots. Enjoy!

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak, cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat

PASTA SALAD

This comes from the infamous long-since-forgotten emailing list, though I suspect it's a diabetic recipe, as it has the nutritional info. Yield: 6 servings (6 cups total)

Ingredients

3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta

1 large ripe tomato, cored, seeded, and chopped

1 medium green bell pepper, cored, seeded, and chopped

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1/2 cup black olives, drained and sliced

1/2 cup prepared fat-free Italian or Parmesan-pepper dressing

Directions

Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)

Nutritional Information Per Serving (1 cup): Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g

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

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

CHICKEN AND EGGPLANT PARMESAN

Yield: 4 servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

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

Ingredients

4 crosswise slices of eggplant, skin on, approximately 1/2 inch thick

1 whole egg

1 egg white

1 tablespoon water or milk

2/3 cup seasoned bread crumbs

3 tablespoons chopped fresh parsley

1 tablespoon grated Parmesan cheese

1 pound skinless, boneless chicken breasts (about 4)

2 teaspoons vegetable oil

1 teaspoon minced garlic

1/2 cup tomato pasta sauce

1/2 cup grated mozzarella cheese

Directions

Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.

In a small bowl, whisk together whole egg, egg white and water. On plate stir together bread crumbs, parsley and Parmesan. Dip eggplant slices in egg wash, then coat with bread-crumb mixture. Place on prepared pan and bake for 20 minutes, or until tender, turning once.

Meanwhile, pound chicken breasts between slices of waxed paper to 1/4-inch thickness. Dip chicken in remaining egg wash, then coat with remaining bread-crumb mixture. heat oil and garlic in nonstick skillet sprayed with vegetable spray and cook for 4 minutes, or until golden brown, turning once.

Spread 1 tablespoon of tomato sauce on each eggplant slice. Place one chicken breast on top of each eggplant slice. Spread another 1 tablespoon of tomato sauce on top of each chicken piece. Sprinkle with cheese and bake for 5 minutes or until cheese melts.

Nutritional Information Per Serving: Calories: 325; Fat: 11 g; Sodium: 924 mg; Cholesterol: 127 mg; Protein: 35 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat

LEMON-GLAZED BABY CARROTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.

Ingredients

1 pound peeled baby carrots

1/4 cup chicken stock, or vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

Thursday, September 3, 2020

Thursday Recipes

Friday, April 24, 2020

Friday Recipes

Thursday, March 5, 2020

Thursday Recipes

Time for another round of good tasting (and good-for-you) recipes, including African Beef Spinach Stew (Shoko) and Caribbean Beef Burgers with Mango Salsa. Enjoy!

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

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

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

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

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 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

Tuesday, August 7, 2018

Where's the Beef?

Today's yummy recipes revolve around beef, and include Just Plain Meat Loaf and Spicy Buffalo-Style Meatballs. Enjoy!

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

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

Directions

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

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA

Yield: 6 servings.

This comes from SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.

Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.

Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g

STRIP STEAKS WITH BROILED ASPARAGUS

Recipe Yield: Yield: 2 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.

Ingredients

Vegetable oil cooking spray

1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat

1 or 2 cloves of garlic, coarsely chopped

1/2 teaspoon cracked or coarsely ground black pepper

8 - 10 (6 ounces) thin asparagus spears, trimmed

2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

1/2 cup low-salt beef broth

1 tablespoon dry white wine

1/4 teaspoon Dijon mustard

Directions

Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

NOTES:

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

Thursday, May 10, 2018

Thursday Recipes

Here are today's six recipes to help you through the day, including Blueberry Torte Dessert and Chicken and Broccoli in Mushroom Sauce. Enjoy!

BANANA-COCONUT BREAD

Recipe Yield: Servings: 14

View online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread

Ingredients

1-1/2 cup whole wheat flour, divided

1/2 tsp salt

1/2 cup coconut, unsweetened, shredded

1 cup mashed banana

2 tsp baking powder

3 tbsp vegetable oil

1/2 tsp baking soda

1 tbsp honey

Directions

Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.

Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.

Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.

Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.

Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.

Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch/bread, 1 Fat

BLUEBERRY TORTE DESSERT

Servings: 6 (1 Serving = 1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert

Ingredients

3 eggs, separated

1 tbsp sugar

1/3 cup ground almonds

2-1/2 cup fresh blueberries

2 tsp cornstarch

1/2 cup whipping cream

1 tsp sugar substitute

1/2 cup vanilla yogurt

Directions

Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.

Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.

Remove from the pan and cool. Cut into small squares.

To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.

To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.

Nutritional Information Per Serving: Calories: 177; Fat: 10 g;Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Skim Milk; 2 Fat

CAULIFLOWER AND BROCCOLI STEW

This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew

Ingredients

1 cup mushrooms, sliced

1/2 cup onion

4 cups low sodium chicken stock

2 cups cauliflower florets

2 cups broccoli florets

3 medium carrots peeled and diced

1 clove of garlic, minced

1 T. fresh basil

2 tsp olive oil

Directions

Saute garlic and onions until just tender. Add mushrooms and saute. Add chicken stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.

Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

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

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Source: American Heart Association

Recipe Yield: Servings: 6

https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

Friday, April 27, 2018

Friday Recipes

Here are today's six recipes to help you through the weekend, including Chicken Jambalaya and Applesauce Brownies. Enjoy!

SCOTTISH SCONES

Recipe Yield: Servings: 16

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

https://diabeticgourmet.com/diabetic-recipes/scottish-scones

Ingredients

1 cup unbleached all-purpose flour

1 cup whole-wheat flour

1 tsp baking powder

1/2 tsp salt

4 tbsp whipped butter

1 cup buttermilk

1/2 cup golden raisins

Directions

Preheat your oven to 400 degrees F.

Coat a baking sheet with non-stick cooking spray.

In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.

On a floured board, roll out the dough until 1/2" thick.

Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.

Serve warm or let cool and store in an airtight container.

Nutritional Information Per Serving: Calories: 97; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 16 grams

Diabetic Exchanges: 1 Starch/Bread

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this at https://diabeticgourmet.com/diabetic-recipes/applesauce-brownies

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

CAULIFLOWER AND BROCCOLI STEW

This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew

Ingredients

1 cup mushrooms, sliced

1/2 cup onion

4 cups low sodium chicken stock

2 cups cauliflower florets

2 cups broccoli florets

3 medium carrots peeled and diced

1 clove of garlic, minced

1 T. fresh basil

2 tsp olive oil

Directions

Saute garlic and onions until just tender. Add mushrooms and saute. Add chicken stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.

Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

CHICKEN JAMBALAYA

Recipe Yield: Makes 6 servings.

Source: AICR

To view this online, click here.

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g

Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES

This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”

Servings: 8

http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives

Ingredients

4 sweet potatoes (medium, rinsed and scrubbed)

6 slices cooked bacon

1/4 cup sour cream

2 tbsps chopped fresh chives

1/2 cup shredded Monterey Jack cheese

Directions

Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.

Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.

Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.

Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g

Thursday, April 12, 2018

Thursday Recipes

Here are today's six recipes to help you through the day, including Chicken Jambalaya and Stuffed Peppers. Enjoy!

CRUMB TOPPED CHERRY PIE DESSERT

Source: Sweet Inspirations

Book Title: Sweet Inspirations

Recipe Yield: Servings: 12

View this online here.

Ingredients

Pastry for a one-crust pie

2 (1-lb) cans red tart cherries (packed in water)

1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)

3 tbsp cornstarch

1/4 cup water

1/4 tsp salt

1 tsp. grated lemon peel

2 tbsp lemon juice

A few drops of red food coloring (optional)

2 tbsp almond flavoring

Topping:

1/4 cup flour

1/2 cup instant mashed potato or buds

1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)

1 tsp cinnamon

1/4 tsp nutmeg

1/4 cup margarine

**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.

Directions

Line 9-inch pie pan with prepared pastry. Set aside.

Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.

Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.

Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat

TORTELLINI EN BROCHETTE

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

Recipe Yield: 20 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

STUFFED PEPPERS

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, click here.

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

CHICKEN JAMBALAYA

Recipe Yield: Makes 6 servings.

Source: AICR

To view this online, click here.

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g

Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

TURKEY-VEGETABLE SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1 pound ground turkey or chicken breast

1/2 teaspoon dried thyme leaves

2 tablespoons sliced green onion

2 tablespoons cornstarch

1/2 teaspoon garlic salt

1/4 teaspoon pepper

8 cups low-sodium chicken broth

6 medium carrots, peeled and sliced

3 stalks celery, sliced

2 medium zucchini, cut into 1/4" slices

2 cups uncooked medium-wide egg noodles or rotelle pasta

1/4 cup chopped fresh parsley

Directions

Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.

Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g

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