There was a time when chicken was saved for the Sunday dinner table. (Think early- to mid-twentieth century.)
Now, it's an any-time meal. Check out the Chicken Fajitas, the Chicken and Vegetable Curry, or any of the other chicken recipes in today's post. 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
BAKED SMOTHERED CHICKEN BURRITOS
This comes from Old El Paso, and begins, "These Baked Smothered Chicken Burritos are the perfect combination of two Tex-Mex favorites; burritos and enchiladas. Create your burritos, with chicken seasoned with Old El Paso™ Chicken Seasoning Mix, layered with Old El Paso™ Refried Beans, and roll them up in flour tortillas. Smother each burrito in Old El Paso™ Enchilada Sauce for irresistible flavor in every bite. Bake and serve these hearty burritos that will soon be a new family favorite."
Prep Time: 25 minutes; Total Time: 1 hour 5 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/baked-smothered-chicken-burritos.
Ingredients
2 cups shredded cooked chicken
1 can (10 oz) Old El Paso™ enchilada sauce
1 tablespoon Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 package (11 oz) Old El Paso™ flour tortillas for burritos (8 inch)
1 cup Old El Paso™ refried beans (from 16-oz can)
1 1/2 cups cooked rice
2 cups shredded Colby-Monterey Jack cheese blend (8 oz)
2 green onions, thinly sliced
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix chicken, 1 cup of the enchilada sauce and the taco seasoning mix.
Place tortillas on work surface. Divide refried beans, rice and chicken mixture among center of each tortilla in 4-inch long strip. Top with 1 cup of the cheese.
Roll up into burritos, and place seam side down in baking dish.
Bake 35 minutes. Drizzle with remaining 1/4 cup enchilada sauce; sprinkle with remaining 1 cup cheese. Bake 5 to 10 minutes longer or until cheese is melted and burritos are heated through (165°F). Top with green onions and cilantro. Serve with lime wedges.
To freeze: Spray 13x9-inch disposable foil cake pan with cooking spray. Assemble burritos as directed in steps 1 through 3; do not bake. Drizzle with remaining 1/4 cup enchilada sauce and sprinkle with remaining 1 cup cheese. Cover pan with sprayed foil, and wrap in double layer of plastic wrap. Label and freeze. To bake: Thaw overnight in refrigerator. Heat oven to 350°F. Remove plastic, and place foil-covered pan on baking sheet. Bake 1 hour to 1 hour 10 minutes or until thermometer inserted in center reads 165°F.
Expert Tips
To roll burritos, fold one edge of tortilla over length of filling, tucking filling in slightly. Then fold two short edges over. Roll filled tortilla over toward remaining unfolded edge.
Leftover rice is perfect for this recipe, but packaged frozen cooked rice works well in a pinch.
Nutrition: Calories 370 (Calories from Fat 140); Total Fat 16g (Saturated Fat 8g, Trans Fat 1.5g); Cholesterol 55mg; Sodium 1030mg; Potassium 135mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 22g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 30%; Iron 15% Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 High-Fat Meat, 2 Fat Carbohydrate Choices: 2 1/2
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
Showing posts with label Chicken Fajitas. Show all posts
Showing posts with label Chicken Fajitas. Show all posts
Thursday, July 1, 2021
Thursday, April 15, 2021
Mexican Recipes
If you love Mexican food, today's post is for you. Check out the Chicken Fajitas, the Chile Con Queso, or any of the other yummy recipes in today's post. Enjoy!
SHEET PAN CARNE ASADA
This comes from Old El Paso, and begins, "Get delicious, flame-kissed carne asada on the table in less than an hour with this sheet pan carne asada oven recipe made entirely in the broiler. There is no need to marinate the steak the night before, just brush on our classic Old El Paso™ original taco seasoning mix and ground spicy red pepper. Toss your fresh vegetables with cumin and coriander and then arrange it all on your sheet pan to let the broiler do the rest of the work. You may not go back to grilling carne asada after tasting the delicious and tender steak and vegetables from this easy-to-make broiler recipe!"
Prep Time: 15 minutes; Total Time: 35 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/sheet-pan-carne-asada.
Ingredients
1/4 cup vegetable oil
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
3/4 teaspoon salt
2 ears fresh sweet corn, cut in thirds, or 6 pieces frozen corn on the cob, thawed (from 12-ct package)
1 medium red bell pepper, cut in thin strips
1 medium yellow bell pepper, cut in thin strips
1 medium yellow onion, thinly sliced
1 package (1 oz) Old El Paso™ original taco seasoning mix
1/4 teaspoon ground red pepper (cayenne)
1 1/3 lb beef flank steak
Tortillas and Toppings, as desired : Old El Paso™ flour tortillas, crumbled queso fresco, sliced radishes, diced avocado, chopped fresh cilantro, sour cream
Directions
Position oven rack 4 inches from broiler element. Spray 18x13-inch rimmed sheet pan with cooking spray.
In large bowl, mix 2 tablespoons of the vegetable oil, the cumin, coriander and salt. Add corn, bell peppers and onion to bowl, and toss to coat; transfer to pan. In same large bowl, mix remaining 2 tablespoons oil, the taco seasoning mix and ground red pepper. Add steak; rub mixture in to steak. Transfer to pan with vegetables.
Broil 8 to 10 minutes, turning steak and stirring vegetables once, until instant-read thermometer inserted in thickest part of steak reads 135°F (for medium). Transfer steak to cutting board; cover with foil, and let steak rest 5 minutes.
Stir vegetables in pan; return to oven, and broil 4 to 6 minutes longer or until vegetables are blackened in spots. Thinly slice steak on the bias, against the grain. Serve with vegetables in tortillas with toppings.
Expert Tips
While traditional carne asada is all about the marinade, when you don’t have time to marinate your meat for several hours this recipe is the perfect solution. To make sure your steak is properly spiced before broiling, season one piece of sliced steak at a time. Sprinkle the seasoning over the steak first on both sides and then use your hands to rub it further into the steak. Make sure the steak is completely covered with the spice mix, rubbing in the spices to the front, back and the sides.
We love eating this flavor-packed corn straight from the cob. But feel free to cut the corn off the cob after taking it out of the broiler to make serving easier.
If your oven’s broiler only covers the center of your oven, arrange your pan with the steak in the center of the pan when you are first broiling. When you remove the steak rest, thoroughly stir the vegetables and position them in the center to ensure all elements get plenty of time directly under the flames.
Give your carne asada-packed tortillas a flavor boost with homemade guacamole! We can’t get enough of our recipe for Guacamole with Queso Fresco. This guacamole is perfect for adding to tacos and burritos or great when you are just snacking with a bag of corn chips!
Nutrition: 1 Serving: Calories 290 (Calories from Fat 120); Total Fat 14g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 15g (Dietary Fiber 2g, Sugars 4g); Protein 26g
% Daily Value: Vitamin A 20%; Vitamin C 50%; Calcium 2%; Iron 15%
Exchanges: 1/2 Starch, 1 Vegetable, 3 Lean Meat, 1 Fat
AIR FRYER LOADED TACO FRIES
This comes from Old El Paso, and begins, "While this recipe for air fryer taco fries was initially inspired by Taco Bell’s™ Nacho Fries, we got a little carried away and ended up creating something even better! Sure, these taco fries are healthier for you than the original recipe thanks to the air fryer, but they are also packed with Mexican spices and piled high with loads of delicious and savory nacho toppings. Top it all with our genius hack for amazingly simple spiced sour cream - don’t worry it’s delicious but not complicated, just add Old El Paso™ original taco seasoning to sour cream and pour it on everything. These air fryer taco fries are instant crowd-favorites, so be prepared to make this recipe a second time soon!"
Prep Time: 35 minutes; Total Time: 35 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/air-fryer-loaded-taco-fries.
Ingredients
1/3 cup sour cream
1 teaspoon Old El Paso™ original taco seasoning mix (from 1-oz package)
2 tablespoons vegetable oil
1 tablespoon Old El Paso™ original taco seasoning mix (from 1-oz package)
16 oz (4 cups) frozen French-fried potatoes (from 32-oz bag)
1 cup shredded Colby-Monterey Jack cheese (4 oz)
1/2 medium avocado, pitted, peeled and diced (1/2 cup)
1/4 cup diced tomato
2 tablespoons sliced green onions (2 green onions)
2 tablespoon chopped fresh cilantro leaves
Preparation
In small bowl, mix Seasoned Sour Cream ingredients. Cover and refrigerate until ready to serve.
In large bowl, mix oil and 1 tablespoon taco seasoning mix. Add frozen potatoes; toss to coat. Pour mixture into air fryer basket. Set to 400°F; cook 22 to 26 minutes or until crispy, shaking basket every 5 minutes.
Transfer to microwavable serving plate. Top with cheese. Microwave uncovered on High 30 to 90 seconds or until cheese melts. Top with avocado, tomato, green onions and cilantro. Serve with seasoned sour cream.
Nutrition: 1 Serving Calories 220 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 20mg; Sodium 170mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 1g); Protein 5g
% Daily Value: Vitamin A 4%; Vitamin C 6%; Calcium 10%; Iron 2%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1/2 High-Fat Meat, 2 Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
SHEET PAN CARNE ASADA
This comes from Old El Paso, and begins, "Get delicious, flame-kissed carne asada on the table in less than an hour with this sheet pan carne asada oven recipe made entirely in the broiler. There is no need to marinate the steak the night before, just brush on our classic Old El Paso™ original taco seasoning mix and ground spicy red pepper. Toss your fresh vegetables with cumin and coriander and then arrange it all on your sheet pan to let the broiler do the rest of the work. You may not go back to grilling carne asada after tasting the delicious and tender steak and vegetables from this easy-to-make broiler recipe!"
Prep Time: 15 minutes; Total Time: 35 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/sheet-pan-carne-asada.
Ingredients
1/4 cup vegetable oil
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
3/4 teaspoon salt
2 ears fresh sweet corn, cut in thirds, or 6 pieces frozen corn on the cob, thawed (from 12-ct package)
1 medium red bell pepper, cut in thin strips
1 medium yellow bell pepper, cut in thin strips
1 medium yellow onion, thinly sliced
1 package (1 oz) Old El Paso™ original taco seasoning mix
1/4 teaspoon ground red pepper (cayenne)
1 1/3 lb beef flank steak
Tortillas and Toppings, as desired : Old El Paso™ flour tortillas, crumbled queso fresco, sliced radishes, diced avocado, chopped fresh cilantro, sour cream
Directions
Position oven rack 4 inches from broiler element. Spray 18x13-inch rimmed sheet pan with cooking spray.
In large bowl, mix 2 tablespoons of the vegetable oil, the cumin, coriander and salt. Add corn, bell peppers and onion to bowl, and toss to coat; transfer to pan. In same large bowl, mix remaining 2 tablespoons oil, the taco seasoning mix and ground red pepper. Add steak; rub mixture in to steak. Transfer to pan with vegetables.
Broil 8 to 10 minutes, turning steak and stirring vegetables once, until instant-read thermometer inserted in thickest part of steak reads 135°F (for medium). Transfer steak to cutting board; cover with foil, and let steak rest 5 minutes.
Stir vegetables in pan; return to oven, and broil 4 to 6 minutes longer or until vegetables are blackened in spots. Thinly slice steak on the bias, against the grain. Serve with vegetables in tortillas with toppings.
Expert Tips
While traditional carne asada is all about the marinade, when you don’t have time to marinate your meat for several hours this recipe is the perfect solution. To make sure your steak is properly spiced before broiling, season one piece of sliced steak at a time. Sprinkle the seasoning over the steak first on both sides and then use your hands to rub it further into the steak. Make sure the steak is completely covered with the spice mix, rubbing in the spices to the front, back and the sides.
We love eating this flavor-packed corn straight from the cob. But feel free to cut the corn off the cob after taking it out of the broiler to make serving easier.
If your oven’s broiler only covers the center of your oven, arrange your pan with the steak in the center of the pan when you are first broiling. When you remove the steak rest, thoroughly stir the vegetables and position them in the center to ensure all elements get plenty of time directly under the flames.
Give your carne asada-packed tortillas a flavor boost with homemade guacamole! We can’t get enough of our recipe for Guacamole with Queso Fresco. This guacamole is perfect for adding to tacos and burritos or great when you are just snacking with a bag of corn chips!
Nutrition: 1 Serving: Calories 290 (Calories from Fat 120); Total Fat 14g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 15g (Dietary Fiber 2g, Sugars 4g); Protein 26g
% Daily Value: Vitamin A 20%; Vitamin C 50%; Calcium 2%; Iron 15%
Exchanges: 1/2 Starch, 1 Vegetable, 3 Lean Meat, 1 Fat
AIR FRYER LOADED TACO FRIES
This comes from Old El Paso, and begins, "While this recipe for air fryer taco fries was initially inspired by Taco Bell’s™ Nacho Fries, we got a little carried away and ended up creating something even better! Sure, these taco fries are healthier for you than the original recipe thanks to the air fryer, but they are also packed with Mexican spices and piled high with loads of delicious and savory nacho toppings. Top it all with our genius hack for amazingly simple spiced sour cream - don’t worry it’s delicious but not complicated, just add Old El Paso™ original taco seasoning to sour cream and pour it on everything. These air fryer taco fries are instant crowd-favorites, so be prepared to make this recipe a second time soon!"
Prep Time: 35 minutes; Total Time: 35 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/air-fryer-loaded-taco-fries.
Ingredients
1/3 cup sour cream
1 teaspoon Old El Paso™ original taco seasoning mix (from 1-oz package)
2 tablespoons vegetable oil
1 tablespoon Old El Paso™ original taco seasoning mix (from 1-oz package)
16 oz (4 cups) frozen French-fried potatoes (from 32-oz bag)
1 cup shredded Colby-Monterey Jack cheese (4 oz)
1/2 medium avocado, pitted, peeled and diced (1/2 cup)
1/4 cup diced tomato
2 tablespoons sliced green onions (2 green onions)
2 tablespoon chopped fresh cilantro leaves
Preparation
In small bowl, mix Seasoned Sour Cream ingredients. Cover and refrigerate until ready to serve.
In large bowl, mix oil and 1 tablespoon taco seasoning mix. Add frozen potatoes; toss to coat. Pour mixture into air fryer basket. Set to 400°F; cook 22 to 26 minutes or until crispy, shaking basket every 5 minutes.
Transfer to microwavable serving plate. Top with cheese. Microwave uncovered on High 30 to 90 seconds or until cheese melts. Top with avocado, tomato, green onions and cilantro. Serve with seasoned sour cream.
Nutrition: 1 Serving Calories 220 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 20mg; Sodium 170mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 1g); Protein 5g
% Daily Value: Vitamin A 4%; Vitamin C 6%; Calcium 10%; Iron 2%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1/2 High-Fat Meat, 2 Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
Thursday, March 25, 2021
Mexican Recipes
If you love Mexican food, today's post is for you. Check out the Chile Con Queso, Chicken Fajitas, or any of the other yummy recipes in today's post. Enjoy!
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
SALSA VERDE RICE AND CHICKEN BOWLS
This is from Old El Paso, and begins, "Chicken tonight? Give it a glow-up with this salsa verde rice twist. Start by stirring in Old El Paso™ Creamy Salsa Verde sauce and green chiles to cooked rice before adding in a scoop of shredded rotisserie chicken. Everyone can sprinkle in their favorite taco fixings to make this chicken rice bowl recipe a hassle-free, flavorful success."
Prep Time: 20 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/salsa-verde-rice-and-chicken-bowls.
Ingredients
1/2 cup uncooked regular long-grain white rice
1 cup water
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
2 teaspoons vegetable oil
2 1/2 cups chopped deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup quartered grape tomatoes
1/4 cup chopped fresh cilantro
Preparation
In 1 to 1 1/2-quart saucepan, heat uncooked rice and 1 cup water to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until all water is absorbed. Remove from heat; let stand covered 5 minutes. Fluff with fork. Stir in sauce and green chiles; cover and keep warm.
In 10-inch skillet, heat oil over medium heat. Add chicken, taco seasoning mix and 1/4 cup water; cook 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, divide rice and chicken mixtures among warm tortilla bowls; top with cheese, tomatoes, cilantro and additional sauce, if desired.
Expert Tips
Precooked rice is available for purchase in the frozen section of the grocery store and is a convenient alternative to the cooked rice in this recipe. You may also use 1 1/2 cups leftover cooked rice, heated in microwave, before adding the sauce.
Deli rotisserie chicken makes these bowls quick and convenient!
Topping the bowls with your favorite salsa or fresh pico de gallo is a great alternative to the tomatoes and cilantro.
Nutrition: 8 servings (1 taco bowl each); 1 Serving: Calories: 300 (Calories from Fat :120); Total Fat: 13g (Saturated Fat: 5g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 27g (Dietary Fiber: 1g, Sugars: 2g); Protein: 17g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 15%; Iron 10%
Exchanges: 2 Starch, 1 Very Lean Meat, 1/2 High-Fat Meat, 1 1/2 Fat
Carbohydrate Choice: 2
CHICKEN GREEN CHILE FOOTBALL EMPANADAS
This is from Old El Paso, and begins, "Are you ready for some football empanadas? These chile- and cheese-filled pies are a cinch to make and look great on your gameday appetizer table."
Prep Time: 35 minutes; Total Time: 1 hour 5 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-green-chile-football-empanadas.
Ingredients
3/4 cup chopped cooked chicken
1/2 cup sliced green onions
1/2 cup shredded Mexican cheese blend (2 oz)
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 oz cream cheese (from 8-oz package), softened
4 teaspoons Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 egg, beaten
1 teaspoon water
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
Guacamole, if desired
Salsa, if desired
Preparation
Heat oven to 375°F. Line large rimmed pan with cooking parchment paper. In medium bowl, mix chicken, green onions, cheese, chiles, cream cheese and taco seasoning mix. In small bowl, mix egg and water.
Unroll one of the pie crusts. Using 4 1/2-inch football cookie cutter, cut out 12 footballs from crust, rerolling dough scraps together as necessary. Repeat with second pie crust, to total 24 footballs.
Place about 2 tablespoons filling in center of football; spread slightly to create even layer on dough with 1/4-inch border around all sides. Brush egg wash around outer edge of football, then gently stretch second dough football and place over top; using fork, crimp edges to seal together. Repeat with remaining pieces of dough. Place on pan.
Using paring knife, score laces into top of each empanada.
Brush tops with egg wash. Bake 27 to 30 minutes or until golden brown. Serve with guacamole and salsa.
Expert Tips
We used rotisserie chicken for this recipe, but feel free to use leftover chicken breasts or thighs.
Don’t have a football-shaped cutter? Use a pliable 3 1/2-inch round cutter, and bend into the shape of a football.
Exchanges: 1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat; Carbohydrate Choices: 1
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
You can view this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps.
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
SALSA VERDE RICE AND CHICKEN BOWLS
This is from Old El Paso, and begins, "Chicken tonight? Give it a glow-up with this salsa verde rice twist. Start by stirring in Old El Paso™ Creamy Salsa Verde sauce and green chiles to cooked rice before adding in a scoop of shredded rotisserie chicken. Everyone can sprinkle in their favorite taco fixings to make this chicken rice bowl recipe a hassle-free, flavorful success."
Prep Time: 20 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/salsa-verde-rice-and-chicken-bowls.
Ingredients
1/2 cup uncooked regular long-grain white rice
1 cup water
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
2 teaspoons vegetable oil
2 1/2 cups chopped deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup quartered grape tomatoes
1/4 cup chopped fresh cilantro
Preparation
In 1 to 1 1/2-quart saucepan, heat uncooked rice and 1 cup water to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until all water is absorbed. Remove from heat; let stand covered 5 minutes. Fluff with fork. Stir in sauce and green chiles; cover and keep warm.
In 10-inch skillet, heat oil over medium heat. Add chicken, taco seasoning mix and 1/4 cup water; cook 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, divide rice and chicken mixtures among warm tortilla bowls; top with cheese, tomatoes, cilantro and additional sauce, if desired.
Expert Tips
Precooked rice is available for purchase in the frozen section of the grocery store and is a convenient alternative to the cooked rice in this recipe. You may also use 1 1/2 cups leftover cooked rice, heated in microwave, before adding the sauce.
Deli rotisserie chicken makes these bowls quick and convenient!
Topping the bowls with your favorite salsa or fresh pico de gallo is a great alternative to the tomatoes and cilantro.
Nutrition: 8 servings (1 taco bowl each); 1 Serving: Calories: 300 (Calories from Fat :120); Total Fat: 13g (Saturated Fat: 5g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 27g (Dietary Fiber: 1g, Sugars: 2g); Protein: 17g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 15%; Iron 10%
Exchanges: 2 Starch, 1 Very Lean Meat, 1/2 High-Fat Meat, 1 1/2 Fat
Carbohydrate Choice: 2
CHICKEN GREEN CHILE FOOTBALL EMPANADAS
This is from Old El Paso, and begins, "Are you ready for some football empanadas? These chile- and cheese-filled pies are a cinch to make and look great on your gameday appetizer table."
Prep Time: 35 minutes; Total Time: 1 hour 5 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-green-chile-football-empanadas.
Ingredients
3/4 cup chopped cooked chicken
1/2 cup sliced green onions
1/2 cup shredded Mexican cheese blend (2 oz)
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 oz cream cheese (from 8-oz package), softened
4 teaspoons Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 egg, beaten
1 teaspoon water
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
Guacamole, if desired
Salsa, if desired
Preparation
Heat oven to 375°F. Line large rimmed pan with cooking parchment paper. In medium bowl, mix chicken, green onions, cheese, chiles, cream cheese and taco seasoning mix. In small bowl, mix egg and water.
Unroll one of the pie crusts. Using 4 1/2-inch football cookie cutter, cut out 12 footballs from crust, rerolling dough scraps together as necessary. Repeat with second pie crust, to total 24 footballs.
Place about 2 tablespoons filling in center of football; spread slightly to create even layer on dough with 1/4-inch border around all sides. Brush egg wash around outer edge of football, then gently stretch second dough football and place over top; using fork, crimp edges to seal together. Repeat with remaining pieces of dough. Place on pan.
Using paring knife, score laces into top of each empanada.
Brush tops with egg wash. Bake 27 to 30 minutes or until golden brown. Serve with guacamole and salsa.
Expert Tips
We used rotisserie chicken for this recipe, but feel free to use leftover chicken breasts or thighs.
Don’t have a football-shaped cutter? Use a pliable 3 1/2-inch round cutter, and bend into the shape of a football.
Exchanges: 1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat; Carbohydrate Choices: 1
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
You can view this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps.
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
Wednesday, January 27, 2021
Chicken
There was a time when chicken was only served as Sunday dinner. But now, it's an anytime meal. Check out today's six yummy chicken recipes, including Buffalo Soft Tacos and Apricot-Orange Chicken with Glazed Onions. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
LOW-FAT OVEN-FRIED CHICKEN
Recipe Yield: Yield: 6 servings
Source: The New Family Cookbook for People With Diabetes
Book Title: The New Family Cookbook for People With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken.
Ingredients
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
1 cup seasoned bread crumbs
1 tablespoon margarine, melted
Directions
Preheat the oven to 400 degrees F.
Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
LOW-FAT OVEN-FRIED CHICKEN
Recipe Yield: Yield: 6 servings
Source: The New Family Cookbook for People With Diabetes
Book Title: The New Family Cookbook for People With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipe/low-fat-oven-fried-chicken.
Ingredients
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
1 cup seasoned bread crumbs
1 tablespoon margarine, melted
Directions
Preheat the oven to 400 degrees F.
Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Sodium: 721 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
Wednesday, January 20, 2021
Mexican Recipes
If you love Mexican food, today's post is for you. Check out the Chicken Fajitas, the Buffalo Soft Tacos, or anything else in today's post. Enjoy!
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
EASY AL PASTOR CHICKEN TACOS
This is from Old El Paso, and begins, "Take tacos al pastor for a spin with this easy, family friendly chicken recipe."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-al-pastor-chicken-tacos.
Ingredients
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1 can (8 oz) pineapple tidbits in juice, undrained
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
1 cup shredded iceberg lettuce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1/3 cup sour cream, if desired
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/3 cup diced red bell pepper
1/3 cup sliced green onions
Directions
In 10-inch skillet, heat oil over medium-high heat. Add chicken; cook 4 to 6 minutes, stirring occasionally, until no longer pink in center.
Stir in pineapple and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 3 minutes, stirring frequently, until thickened.
Divide lettuce among tortilla bowls. Top with sour cream. Divide chicken mixture among tortilla bowls; add cheese, bell pepper and green onions.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Shredded green cabbage makes a nice substitute for the shredded lettuce.
Nutrition: 8 servings (1 tortilla bowl each); 1 Tortilla Bowl Calories 240 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium 440mg; Total Carbohydrate 21g (Dietary Fiber 1g, Sugars 6g); Protein 17g; % Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 8%; Exchanges: 1 1/2 Starch, 1 Very Lean Meat, 1 High-Fat Meat; Carbohydrate Choice: 1.5
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
EASY AL PASTOR CHICKEN TACOS
This is from Old El Paso, and begins, "Take tacos al pastor for a spin with this easy, family friendly chicken recipe."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-al-pastor-chicken-tacos.
Ingredients
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1 can (8 oz) pineapple tidbits in juice, undrained
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
1 cup shredded iceberg lettuce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1/3 cup sour cream, if desired
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/3 cup diced red bell pepper
1/3 cup sliced green onions
Directions
In 10-inch skillet, heat oil over medium-high heat. Add chicken; cook 4 to 6 minutes, stirring occasionally, until no longer pink in center.
Stir in pineapple and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 3 minutes, stirring frequently, until thickened.
Divide lettuce among tortilla bowls. Top with sour cream. Divide chicken mixture among tortilla bowls; add cheese, bell pepper and green onions.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Shredded green cabbage makes a nice substitute for the shredded lettuce.
Nutrition: 8 servings (1 tortilla bowl each); 1 Tortilla Bowl Calories 240 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium 440mg; Total Carbohydrate 21g (Dietary Fiber 1g, Sugars 6g); Protein 17g; % Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 8%; Exchanges: 1 1/2 Starch, 1 Very Lean Meat, 1 High-Fat Meat; Carbohydrate Choice: 1.5
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
Wednesday, August 12, 2020
Wednesday Recipes
August is almost half-way through; one more month before autumn starts. Where does the time go?
Today's yummy recipes include Chicken with Sun-Dried Tomatoes and Roasted Pepper Salsa. Enjoy!
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
Today's yummy recipes include Chicken with Sun-Dried Tomatoes and Roasted Pepper Salsa. Enjoy!
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
Tuesday, February 4, 2020
Tuesday Recipes
Today's offerings include Buffalo Soft Tacos and Carrot Cake with Cream Cheese Frosting. Enjoy!
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
Wednesday, November 28, 2018
Wednesday Recipes
November is almost over; one more month before the new year. Where does the time go?
Today's yummy recipes include Chicken with Sun-Dried Tomatoes and Roasted Pepper Salsa. Enjoy!
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
Today's yummy recipes include Chicken with Sun-Dried Tomatoes and Roasted Pepper Salsa. Enjoy!
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins)
in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
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