Here are today's six recipes to help you through the day, including Spicy Thai Chicken and Loaded Chicken Totchos. Enjoy!
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 2 Fat
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
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
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
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
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 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
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
Showing posts with label Cauliflower and Broccoli Stew. Show all posts
Showing posts with label Cauliflower and Broccoli Stew. Show all posts
Thursday, April 1, 2021
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
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
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
Monday, April 16, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Corn and Black Bean Taquitos and
Ratatouille. 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
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
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
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.”
Note: This recipe originally called for chicken stock, but for vegetarians, I changed it to vegetable stock.
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 vegetable 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 vegetable 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
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
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
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
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
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.”
Note: This recipe originally called for chicken stock, but for vegetarians, I changed it to vegetable stock.
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 vegetable 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 vegetable 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
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
Tuesday, March 27, 2018
Tuesday Recipes
Here are today's six recipes, including Chicken Jambalaya and Baked Sweet Potatoes with Bacon and Chives. 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
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
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
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
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
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
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
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
Thursday, March 15, 2018
Thursday Recipes
Here are today's six recipes to help you through the day, including Spicy Thai Chicken and Vegetable-Chicken Noodle Soup. Enjoy!
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 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
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
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
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
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 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
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
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
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
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
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