Wednesday Recipes

Here are today's six yummy recipes to help you through the day, including Turkey Spinach and Apple Wrap and Chocolate Cream Pie. Enjoy!

CHICKEN AND ALMOND STEW

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

CHOCOLATE CREAM PIE

Source: Equal®

Serves: 8

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie

Ingredients

Pastry for single-crust 9-inch pie

1-1/2 cups Equal® Spoonful or Granulated*

1/2 cup cornstarch

1/3 cup European or Dutch-process cocoa

1/4 teaspoon salt

3 cups 2% milk

2 eggs

1 teaspoon vanilla

Light whipped topping (optional)

Chocolate curls (optional)

* May substitute 36 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.

Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.

Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.

Remove from heat. Stir in vanilla.

Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.

Notes:

A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!

Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 milk, 1 starch, 2 fat

TURKEY, SPINACH AND APPLE WRAP

Recipe Yield: Makes two wraps, or 2 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.

Ingredients

1 Tbsp. reduced-fat mayonnaise

2 tsp. honey mustard

2 whole-wheat lavash wraps or flour tortillas

2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce

4 thin slices turkey breast (4 ounces)

1/4 Granny Smith apple, sliced paper-thin

Directions

Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.

Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g

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

BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS

Yield: 4 servings. Serving size: 3/4 cup.

This is from Diabetes Self-Management.

To view this online, click here.

Ingredients

2 teaspoons butter

3 cups cubed (about 1/2 inch) peeled butternut squash

1 tablespoon packed brown sugar

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup water

1 cup cubed (about 1/2 inch) peeled Granny Smith apple

2 tablespoons dried cranberries

2 tablespoons chopped walnuts

Directions

Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.

Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

SWEET POTATO PIE

This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”

Recipe Yield: 8 servings

From Diabetic Gourmet

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

BOMBAY CHICKEN

Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2

Source: The Diabetic Newsletter

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

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 Medium-Fat Meat

Chicken

Here are six chicken recipes to help you through the day, including Chicken & Sweet Potato Chili and Chicken & Almond Stew. Enjoy!

MUSHROOM & CHICKEN SKILLET

This is from Diabetes Self-Management and can be viewed online here.

Yield: 4 servings. Serving size: 1 1/2 cups.

Ingredients

1 pound boneless skinless chicken breasts, cut into bite-size pieces

1 can (about 14 ounces) fat-free chicken broth

1/4 cup hot water

1/2 teaspoon dried thyme

2 cups uncooked instant rice

8 ounces mushrooms, thinly sliced

1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted

Chopped fresh parsley

Directions

Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.

Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.

Tip: Serve with mixed greens salad and sliced fresh strawberries.

Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 3 Meat.

CHICKEN AND SWEET POTATO CHILI

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

This is from Diabetes Self-Management and can be found online here.

Ingredients

1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks

2 teaspoons canola oil

1 cup chopped onion

3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*

3 cloves garlic, minced

2 teaspoons chili powder

1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained

1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained

1/2 cup chipotle or jalapeño salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet Directionspotato provides about two and a half times the Recommended Daily Allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Nutrition Facts Per Serving: Calories: 258 calories, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.

CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE

Recipe Yield: Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce

Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

2 tablespoons flour

1/2 teaspoons salt

1/4 teaspoons freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil, divided

1 shallot, minced

2 tablespoons balsamic vinegar

2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water

1/4 cup apple cider

1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions

Preheat oven 200 degrees F.

Place flour in a shallow bowl; season with salt and pepper.

Dredge each chicken paillard in flour, shaking off excess.

Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

In a large skillet, heat 2 tablespoons oil over medium-high heat.

Add chicken and cook until golden brown, about 4 to 5 minutes per side.

Transfer to an ovenproof plate and keep warm in the oven.

Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.

Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.

Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.

Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g

CHICKEN AND ALMOND STEW

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

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

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

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

CHICKEN, STRAWBERRY AND FENNEL SALAD

This recipe begins, “Grilled chicken breast is combined with a roasted garlic vinaigrette to create a healthy and exciting salad or main course.”

Recipe Yield: Makes 6 servings.https://diabeticgourmet.com/diabetic-recipes/chicken-strawberry-and-fennel-salad

Ingredients

1 pound grilled chicken breast strips

3 cups (about 1 pound) fresh strawberries, stemmed and sliced

3 cups thinly sliced fennel bulb

3 cups shredded radicchio

3/4 cup shredded basil

1-1/2 cups toasted walnut halves

Vinaigrette:

1/3 cup olive oil

1/3 cup walnut oil

2-1/2 tablespoons balsamic vinegar

1 tablespoon roasted garlic puree

1/3 teaspoon salt

1/3 teaspoon pepper

Directions

To make salad: In large bowl, toss chicken, strawberries, fennel, radicchio, basil and walnuts with vinaigrette. Mound salad on 6 plates, dividing it equally.

To make vinaigrette: in blender or food processor, puree oils, vinegar, garlic puree, salt and pepper until emulsified

Nutritional Information Per Serving: Calories: 522; Fat: 13 g; Fiber: 5 g; Sodium: 435 mg; Cholesterol: 40 mg; Protein: 22 g; Carbohydrates: 16 g