I know, it's Saturday, and I usually don't post on Saturdays. But it's one of those days when I felt that another post was a good thing.
There was a time when chicken was relegated to Sunday dinner. Now, it's more of an anytime meal. Here are six chicken recipes to help you through the rest of the weekend, including Chicken Broccoli and Rice Bake and Spicy Chicken Pie. Enjoy!
CHICKEN CAESAR SANDWICH WITH CHEEY HERB CLOUD BREAD
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/5664-chicken-caesar-sandwich-with-cheesy-herb-cloud-bread
Ingredients
3 eggs, separated
1 packet stevia
3 tablespoons cream cheese, softened
1/4 teaspoon cream of tartar
2 teaspoons garlic powder
1 teaspoon chopped fresh rosemary
1/4 cup shredded mozzarella cheese
2 small chicken breasts
pepper to taste
1 cup chopped romaine lettuce
2 tablespoons lite Caesar dressing mix
6 thin roma tomato slices
2 tablespoons shaved Parmesan
Directions
Preheat the oven to 300 degrees Fahrenheit.
In one bowl, beat the egg whites and cream of tartar until stiff peaks form.
In another bowl, mix the egg yolks, cream cheese, and stevia. Fold the egg whites gently into the yolk mix, being careful not to break it down.
On a baking sheet lined with parchment paper, scoop the mixture into 4 even rounds.
Sprinkle a dash of sea salt on each round and 1/2 teaspoon garlic powder on each round. On two of the rounds (the tops), sprinkle 1/2 teaspoon rosemary and 1/4 cup of mozzarella on each.
Bake on middle rack for 30 to 35 minutes, or until they're golden brown.
Season the chicken breasts with salt and pepper and grill over medium heat for 3 to 4 minutes on each side, or until cooked all the way through.
Toss the romaine and Caesar dressing together.
Layer on a bottom piece of cloud bread with a chicken breast, 2 tomato slices, Parmesan shavings, and Caesar salad mix. Top with a top piece of cloud bread. Repeat with the other sandwich.
Nutritional Facts: Servings: 2; 503 calories; 8.5 g carbohydrates; 32 g fat; 53 g protein; 795 mg sodium; 1.5 g dietary fiber
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
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; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
Showing posts with label Chicken Broccoli and Rice Bake. Show all posts
Showing posts with label Chicken Broccoli and Rice Bake. Show all posts
Saturday, June 17, 2017
Tuesday, May 23, 2017
Tuesday Recipes
Here are today's six diabetic recipes to help you through the day, including Southern Pecan Pie and Spicy Chicken Pie. Enjoy!
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
Tuesday, May 2, 2017
Tuesday Recipes
Do you know if you're getting enough fiber in your diet? According to an article from Diabetic Gourmet ("Getting Enough Fiber When You're Living with Diabetes"), diabetics "should consume at least the recommended amount of fiber for the general population." This works out for about 25 grams of fiber every day for women, with men needed 38 grams of fiber daily.
Check out the short article here.
And now for today's six yummy diabetic recipes, including Chocolate Mocha Pudding and Portabello Mushroom Stroganoff. Enjoy!
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
CHOCOLATE MOCHA PUDDING
This comes from Diabetes Self-Management
The recipe can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/chocolate-mocha-pudding/.
Prep time: 20 minutes; Chilling time: 1 hour
Ingredients
1 1/2 ounces unsweetened chocolate
2 1/2 cups skim milk
1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)
1/4 cup cornstarch
3/4 cup sugar
1/8 teaspoon salt
Fresh raspberries or strawberries for garnish (optional)
Directions
Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.
Yield: about 4 cups. Serving size: 1/2 cup.
Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.
HERB POTATO SALAD
Servings: 6
Source: Cooking Healthy and Fast
To view this online, click here.
Ingredients
1 lb new red potatoes
1/2 cup sliced radishes (optional)
Dressing:
3 Tbsp plain, nonfat yogurt
1 Tbsp reduced calories mayonnaise
1-1/2 tsp Dijon mustard
1/2 tsp garlic
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp onion powder
1/4 tsp salt (optional)
Directions
Scrub potatoes and cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.
Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
Check out the short article here.
And now for today's six yummy diabetic recipes, including Chocolate Mocha Pudding and Portabello Mushroom Stroganoff. Enjoy!
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
CHOCOLATE MOCHA PUDDING
This comes from Diabetes Self-Management
The recipe can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/chocolate-mocha-pudding/.
Prep time: 20 minutes; Chilling time: 1 hour
Ingredients
1 1/2 ounces unsweetened chocolate
2 1/2 cups skim milk
1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)
1/4 cup cornstarch
3/4 cup sugar
1/8 teaspoon salt
Fresh raspberries or strawberries for garnish (optional)
Directions
Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.
Yield: about 4 cups. Serving size: 1/2 cup.
Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.
HERB POTATO SALAD
Servings: 6
Source: Cooking Healthy and Fast
To view this online, click here.
Ingredients
1 lb new red potatoes
1/2 cup sliced radishes (optional)
Dressing:
3 Tbsp plain, nonfat yogurt
1 Tbsp reduced calories mayonnaise
1-1/2 tsp Dijon mustard
1/2 tsp garlic
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp onion powder
1/4 tsp salt (optional)
Directions
Scrub potatoes and cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.
Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
Monday, April 25, 2016
Monday Recipes
Enjoy!
ORANGE CRANBERRY COOKIES
This recipe begins, “An easy to make drop cookie.”
Yield: 24 cookies
See the recipe here: http://diabeticgourmet.com/recipes/html/945.shtml
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet.
Bake in preheated 375F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Protein: 1 g; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg ; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/591.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
CHOCOLATE MOCHA PUDDING
Prep time: 20 minutes; Chilling time: 1 hour
Ingredients
1 1/2 ounces unsweetened chocolate
2 1/2 cups skim milk
1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)
1/4 cup cornstarch
3/4 cup sugar
1/8 teaspoon salt
Fresh raspberries or strawberries for garnish (optional)
Directions
Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.
Yield: about 4 cups. Serving size: 1/2 cup.
Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.
HERB POTATO SALAD
Servings: 6
Source: Cooking Healthy and Fast
To view this online, click here.
Ingredients
1 lb new red potatoes
1/2 cup sliced radishes (optional)
Dressing:
3 Tbsp plain, nonfat yogurt
1 Tbsp reduced calories mayonnaise
1-1/2 tsp Dijon mustard
1/2 tsp garlic
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp onion powder
1/4 tsp salt (optional)
Directions
Scrub potatoes & cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.
Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
ORANGE CRANBERRY COOKIES
This recipe begins, “An easy to make drop cookie.”
Yield: 24 cookies
See the recipe here: http://diabeticgourmet.com/recipes/html/945.shtml
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet.
Bake in preheated 375F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Protein: 1 g; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg ; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/591.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
CHOCOLATE MOCHA PUDDING
Prep time: 20 minutes; Chilling time: 1 hour
Ingredients
1 1/2 ounces unsweetened chocolate
2 1/2 cups skim milk
1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)
1/4 cup cornstarch
3/4 cup sugar
1/8 teaspoon salt
Fresh raspberries or strawberries for garnish (optional)
Directions
Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.
Yield: about 4 cups. Serving size: 1/2 cup.
Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.
HERB POTATO SALAD
Servings: 6
Source: Cooking Healthy and Fast
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Ingredients
1 lb new red potatoes
1/2 cup sliced radishes (optional)
Dressing:
3 Tbsp plain, nonfat yogurt
1 Tbsp reduced calories mayonnaise
1-1/2 tsp Dijon mustard
1/2 tsp garlic
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp onion powder
1/4 tsp salt (optional)
Directions
Scrub potatoes & cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.
Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
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