Wednesday Recipes

Here are today's six diabetic recipes. Enjoy!

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258

View recipe with photo: 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

BARBECUE PULLED CHICKEN

This recipe starts off, “This BBQ pulled chicken recipe is a fanciful reinterpretation of pulled pork that slow-cooks chicken in lots of tangy tomato sauce. Have sliced jalapenos, sliced red onions and some sour cream on hand to top this barbecue pulled chicken, which makes a hearty main course. You can turn it into an unbelievable sandwich or serve it on mashed potatoes or even whole-grain spaghetti. Serve with shredded napa cabbage tossed with low-fat mayonnaise, cider vinegar, celery seed and honey to taste.” Total Time: 5 1/2 hours

http://www.diabeticconnect.com/diabetic-recipes/general/5261-barbecue-pulled-chicken

Ingredients

1 8-ounce can reduced-sodium tomato sauce

1 4-ounce can chopped green chiles, drained

3 tablespoons cider vinegar

2 tablespoons honey

1 tablespoon sweet or smoked paprika

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 teaspoons dry mustard

1 teaspoon ground chipotle chile

1/2 teaspoon salt

2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat

1 small onion, finely chopped

1 clove garlic, minced

Directions

Cover and refrigerate for up to 3 days or freeze for up to 1 month.

8 servings

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutritional Facts: Servings 8; Per serving: Calories 364; Carbohydrates 32 g; Fat 13 g; Saturated Fat 3 g; Monounsaturated Fat 5 g; Protein 30 g; Cholesterol 93 mg; Dietary Fiber 4 g; Potassium 547 mg; Sodium 477 mg; Added Sugars 4 g; Exchanges 1/2 other carb; 4 lean meat; Carbohydrate Servings 1/2; Zinc (18% daily value); Vitamin A (16% dv)

SLOW COOKER TOMATO MEAT SAUCE

This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”

http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce

Ingredients

1 lb. 90% lean ground beef

2 28-ounce cans crushed tomatoes

1 large onion, finely chopped (approximately 1 cup)

1 tablespoon crushed garlic, minced

1 teaspoon oregano

3 fresh bay leaves

1 tablespoon sundried tomatoes, chopped

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon red pepper

1/4 cup roasted red pepper

Directions

Turn slow cooker on 250 degrees.

Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.

While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.

Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.

Remove bay leaves before serving.

Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g

SLOW-COOKED CHILI MAC

This recipe begins, “This slow-cooked chili adds macaroni pasta for a twist on an old favorite.”

http://www.diabeticconnect.com/diabetic-recipes/general/1012-slow-cooked-chili-mac

Ingredients

1 1/4 lb lean ground beef (10% fat)

14 1/2 fl oz canned unsalted diced tomatoes , drained

1 cup fresh chopped onion

1 medium garlic cloves , minced

1 tbsp chili powder

1/2 tsp salt

1/2 tsp ground cumin

1/2 tsp oregano leaves, dried

1/4 tsp black pepper

1/4 tsp hot red pepper flakes

2 cup Pasta, macaroni, whole wheat, cooked

Directions

Crumble ground beef into slow cooker. Add remaining ingredients, except macaroni to slow cooker. Cover and cook on low 4 hours. Stir in cooked macaroni. Cover and cook on low 1 additional hour.

Nutritional Facts: Servings 6; Calories 276.3; Total Carbs 17.7 g; Dietary Fiber 2.5 g; Sugars 3.4 g; Total Fat 11.1 g; Saturated Fat 4.4 g; Unsaturated Fat 6.7 g; Potassium 386.9 mg; Protein 24.9 g; Sodium 294.5 mg; Dietary Exchanges: 1/2 Fat; 3 Meat; 1 Starch; 1 Vegetable

HAM AND PEAS WITH MINT AND TARRAGON

Yield: Serves 4 to 6

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1294

View recipe with photo: http://diabeticgourmet.com/recipes/html/1294.shtml

Ingredients

4 ounces ham, cut into 1/4-inch dice

3 cups peas, fresh or frozen

1 tablespoon unsalted butter

1/4 cup fresh mint, coarsely chopped plus sprigs for garnish

2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish

Salt and pepper

Directions

Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.

Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.

Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.

Nutritional Information Per Serving: Calories: 166; Protein: 11 g; Fat: 5 g; Sodium: 85 mg; Cholesterol: 30 mg; Dietary Fiber: 6 g; Carbohydrates: 15 g

APPLE AND HONEY SCONES

Servings: 10

Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml

Ingredients

2 cups all purpose flour

1/4 tsp salt

2 tsp baking powder

1/4 tsp baking soda

1 tsp ground cinnamon

1/4 tsp ground nutmeg

2/3 cup toasted wheat germ

1/3 cup margarine

1-1/4 cups finely chopped apple

1/2 cup skim milk

1/4 cup honey Topping

1 tbsp toasted wheat germ

1/4 tsp ground cinnamon

1 tbsp sugar

Directions

Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.

Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.

Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.

Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat

Monday Recipes

Here are today's six diabetic recipes to start off your week. Enjoy!

APPLE AND HONEY SCONES

Servings: 10

Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml

Ingredients

2 cups all purpose flour

1/4 tsp salt

2 tsp baking powder

1/4 tsp baking soda

1 tsp ground cinnamon

1/4 tsp ground nutmeg

2/3 cup toasted wheat germ

1/3 cup margarine

1-1/4 cups finely chopped apple

1/2 cup skim milk

1/4 cup honey Topping

1 tbsp toasted wheat germ

1/4 tsp ground cinnamon

1 tbsp sugar

Directions

Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.

Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.

Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.

Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat

MINESTRONE SOUP

Yield: 4 servings (about 1 cup each)

Source: "Cooking with The Diabetic Chef"

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.

Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.

Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat

CURRIED RICE

Yield: 6 servings (Makes 2-1/2 - 3 cups)

Source: "Light and Easy Diabetes Cuisine"

Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

GREEN BEANS WITH TOASTED NUTS

Yield: 4 servings

Source: The Eating Well Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml

View online: http://diabeticgourmet.com/recipes/html/508.shtml

Ingredients

1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped peeled hazelnuts or walnuts

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat

TURKEY-VEGETABLE SOUP

Servings: 8

Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml

Source: Deliciously Healthy Favorite Foods Cookbook

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; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

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

View online: 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

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; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable