Here are today's six yummy recipes to help you through the day, including Light Spinach Salad and Healthy Coleslaw. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
Showing posts with label Chicken and Broccoli Casserole. Show all posts
Showing posts with label Chicken and Broccoli Casserole. Show all posts
Wednesday, June 24, 2020
Thursday, November 29, 2018
Thursday Recipes
Here are today's six yummy recipes, including Teriyaki Turkey Burgers and Simple Veggie Skewers. Enjoy!
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/bacon-and-mushroom-bite-size-quiche
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/bacon-and-mushroom-bite-size-quiche
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
Friday, November 23, 2018
Friday Recipes
It's time for another Friday post. Today's yummy recipes include Greek Chicken and Bacon and Mushroom Bite-Size Quiche to help you through the weekend. Enjoy!
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
Recipe Yield: Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Book Title: 1,001 Delicious Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/falafel-patties-with-yogurt-cucumber-sauce
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Notes:
The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.
Nutritional Information Per Serving: Calories: 255; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Protein: 11.7 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/bacon-and-mushroom-bite-size-quiche
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
Recipe Yield: Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Book Title: 1,001 Delicious Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/falafel-patties-with-yogurt-cucumber-sauce
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Notes:
The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.
Nutritional Information Per Serving: Calories: 255; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Protein: 11.7 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/bacon-and-mushroom-bite-size-quiche
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
Tuesday, October 30, 2018
Tuesday Recipes
Today's yummy offerings include Strip Steaks with Broiled Asparagus and Teriyaki Turkey Burgers. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
FRIJOLES COCIDOS
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/frijoles-cocidos.
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Fat: 3 g; Fiber: 14 g; Sodium: 395 mg; Protein: 12 g; Carbohydrates: 40 g; Sugars: 5 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
FRIJOLES COCIDOS
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/frijoles-cocidos.
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Fat: 3 g; Fiber: 14 g; Sodium: 395 mg; Protein: 12 g; Carbohydrates: 40 g; Sugars: 5 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Friday, October 19, 2018
Friday Recipes
It's finally Friday, time to get ready for the weekend. Today's six recipes include Honey-Mustard Chicken Wings and Chili Banzos should help you through the weekend very nicely. Enjoy!
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled. Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled. Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
Wednesday, October 17, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Light Spinach Salad and Healthy Coleslaw. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
Tuesday, October 9, 2018
Chicken
Chicken used to be reserved for Sunday dinners. Now it's an anytime meal. Here are six yummy chicken recipes to help you through the day, including Greek Chicken and Easy Green Chile Chicken Tacos. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
Friday, September 28, 2018
Friday Recipes
Here are six recipes to help you through the weekend, including Ham and Pepper Frittata and Golden Peanut Butter Cookies. Enjoy!
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
GOLDEN PEANUT BUTTER COOKIES
Recipe Yield: Yield: 40 cookies; Serving size: 1 cookie
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/golden-peanut-butter-cookies
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Fat: 4 g; Saturated Fat: 0.7 g; Fiber: 0.9 g; Sodium: 82 mg; Protein: 2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
GOLDEN PEANUT BUTTER COOKIES
Recipe Yield: Yield: 40 cookies; Serving size: 1 cookie
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/golden-peanut-butter-cookies
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Fat: 4 g; Saturated Fat: 0.7 g; Fiber: 0.9 g; Sodium: 82 mg; Protein: 2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
Friday, September 21, 2018
Friday Recipes
Were you aware that gestational diabetes increased a woman's chance of postpartum depression? Apparently it does, according to an article posted in an email from Diabetic News.
The article states that gestational diabetes mellitus (GDM) also increases a woman's chance of developing Type 2 diabetes later in life.
To read the informative article in its entirety, click here.
And now, on to today's six recipes, including Strip Steaks with Broiled Asparagus and Almost Shortbread Cookies. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
The article states that gestational diabetes mellitus (GDM) also increases a woman's chance of developing Type 2 diabetes later in life.
To read the informative article in its entirety, click here.
And now, on to today's six recipes, including Strip Steaks with Broiled Asparagus and Almost Shortbread Cookies. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
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
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Tuesday, September 11, 2018
Chicken
For years, chicken was relegated to the Sunday dinner table. Now, it's an anytime type of food.
And so, here are six yummy chicken recipes for you to try, including Chicken and Broccoli Casserole and Artichoke Chicken Salad. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
And so, here are six yummy chicken recipes for you to try, including Chicken and Broccoli Casserole and Artichoke Chicken Salad. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
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