There was a time (think early- to mid-twentieth century) when chicken was thought of as Sunday dinner.
My, how things have changed. Chicken is now an any-time meal, a source of good protein. Today's six diabetic recipes include Chicken Pad Thai and Mini Chicken and Bacon Tacos. Enjoy!
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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 AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
Showing posts with label Chicken Pad Thai. Show all posts
Showing posts with label Chicken Pad Thai. Show all posts
Thursday, June 10, 2021
Friday, May 7, 2021
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Steak, Roasted Tomato and Bean Chili and Chicken Pad Thai. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servings; Serving size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servings; Serving size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
Tuesday, April 6, 2021
Tuesday Recipes
It's Tuesday...Beginning next Tuesday, I'm going to start posting taco recipes for Taco Tuesday. I've been doing that for a while on two of my other recipe blogs (Vegetarian Delights and Confessions of a Foodie), so will try doing that here. Not sure if it'll be a permanent thing, but we'll see.
In the meantime, here are six recipes to help you through the day, including Turkey London Broil and Chocolate Almond Meringues. Enjoy!
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE ALMOND MERINGUES
Recipe Yield: Yield: About 2 1/2 dozen; Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Book Title: MealLeaniYUMM!
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-almond-meringues.
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Notes
These can be frozen.
Nutritional Information Per Serving: Calories: 18; Fat: 0.3 g; Sodium: 7 mg; Protein: trace g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Bread/Starch
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
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
In the meantime, here are six recipes to help you through the day, including Turkey London Broil and Chocolate Almond Meringues. Enjoy!
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE ALMOND MERINGUES
Recipe Yield: Yield: About 2 1/2 dozen; Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Book Title: MealLeaniYUMM!
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-almond-meringues.
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Notes
These can be frozen.
Nutritional Information Per Serving: Calories: 18; Fat: 0.3 g; Sodium: 7 mg; Protein: trace g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Bread/Starch
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
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
Tuesday, March 9, 2021
Chicken
It seems like I run across tons of diabetic friendly chicken recipes. As popular as chicken is, though, that's understandable. Today's six chicken recipes include Mini Chicken and Bacon Tacos and Chicken Pad Thai. Enjoy!
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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 m; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
EASY OVEN-BAKED CHICKEN TACOS
This comes from Old El Paso, and begins, "Looking for a new taco night favorite? These oven-baked chicken tacos are sure to be a win with the whole family. By starting with pre-cooked deli rotisserie chicken, they’re a total time-saver, so you can get back to enjoying time with the fam. Try a Corona™ Light alongside these chicken tacos—it’s a classically delicious way to go."
Prep Time: 25 minutes; Total Time: 35 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-oven-baked-chicken-tacos.
Ingredients
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells)
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
1/4 cup water
1 can (4.5 oz) Old El Paso™ chopped green chiles
1 can (16 oz) Old El Paso™ refried beans
1 1/4 cups shredded Mexican cheese blend (5 oz)
1 cup guacamole
1 cup halved grape tomatoes
1/4 cup sliced green onions
Directions
Heat oven to 400°F. Spray bottom of 13x9-inch (3-quart) baking dish with cooking spray. Place taco shells standing up and together in dish; set aside.
In 10-inch nonstick skillet, cook chicken, taco seasoning mix, water and chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, spread about 2 tablespoons refried beans in bottom of each shell. Top each with heaping 1/4 cup chicken mixture and 2 tablespoons shredded cheese. Bake 5 to 7 minutes or until cheese is melted. Top with guacamole, tomatoes and green onions.
Expert Tips
Try other varieties of Old El Paso™ taco seasoning mix, such as original or hot & spicy for something different.
Try Monterey Jack or pepper Jack cheese for a flavor twist!
Nutrition: 1 Taco: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 45mg; Sodium 810mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 2g); Protein 16g
% Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 15%; Iron 8%
Exchanges: 1 1/2 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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 m; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
EASY OVEN-BAKED CHICKEN TACOS
This comes from Old El Paso, and begins, "Looking for a new taco night favorite? These oven-baked chicken tacos are sure to be a win with the whole family. By starting with pre-cooked deli rotisserie chicken, they’re a total time-saver, so you can get back to enjoying time with the fam. Try a Corona™ Light alongside these chicken tacos—it’s a classically delicious way to go."
Prep Time: 25 minutes; Total Time: 35 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-oven-baked-chicken-tacos.
Ingredients
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells)
2 1/2 cups shredded deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
1/4 cup water
1 can (4.5 oz) Old El Paso™ chopped green chiles
1 can (16 oz) Old El Paso™ refried beans
1 1/4 cups shredded Mexican cheese blend (5 oz)
1 cup guacamole
1 cup halved grape tomatoes
1/4 cup sliced green onions
Directions
Heat oven to 400°F. Spray bottom of 13x9-inch (3-quart) baking dish with cooking spray. Place taco shells standing up and together in dish; set aside.
In 10-inch nonstick skillet, cook chicken, taco seasoning mix, water and chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, spread about 2 tablespoons refried beans in bottom of each shell. Top each with heaping 1/4 cup chicken mixture and 2 tablespoons shredded cheese. Bake 5 to 7 minutes or until cheese is melted. Top with guacamole, tomatoes and green onions.
Expert Tips
Try other varieties of Old El Paso™ taco seasoning mix, such as original or hot & spicy for something different.
Try Monterey Jack or pepper Jack cheese for a flavor twist!
Nutrition: 1 Taco: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 45mg; Sodium 810mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 2g); Protein 16g
% Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 15%; Iron 8%
Exchanges: 1 1/2 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
Wednesday, September 16, 2020
Chicken
There was a time (think early- to mid-twentieth century) when chicken was thought of as Sunday dinner.
My, how things have changed. Chicken is now an any-time meal, a source of good protein. Today's six diabetic recipes include Chicken Pad Thai and Mini Chicken and Bacon Tacos. Enjoy!
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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 AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
My, how things have changed. Chicken is now an any-time meal, a source of good protein. Today's six diabetic recipes include Chicken Pad Thai and Mini Chicken and Bacon Tacos. Enjoy!
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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 AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
Friday, August 14, 2020
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Steak, Roasted Tomato and Bean Chili and Chicken Pad Thai. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servings; Serving size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servings; Serving size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
CHICKEN PAD THAI
This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.
“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.
“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).
Source: GApeanuts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.
Ingredients
1 pound chicken breast
Freshly ground pepper, to taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized (about 1 cup)
2 medium carrots, spiralized (about 1 cup)
1 cup cooked pad thai stir-fry noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts, crushed
2 tablespoons chopped cilantro
Directions
Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.
Remove chicken from pan and allow to rest 5 minutes before slicing.
To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.
Toss in bean sprouts and cabbage.
Serve with lime wedge, crushed peanuts and cilantro.
Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g
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