Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Chicken with Sun-Dried Tomatoes and Chicken Stuffed with Apples, Almonds, and Blue Cheese. Enjoy!

THREE-MUSTARD BEEF ROUND TIP WITH ROASTED BABY CARROTS AND BRUSSELS SPROUTS

Recipe Yield: Makes 12 servings

Source: The Healthy Beef Cookbook, published by John Wiley & Sons.

View this online at https://diabeticgourmet.com/diabetic-recipes/three-mustard-beef-round-tip-with-roasted-baby-carrots-and-brussels-sprouts.

Ingredients

1 boneless beef round sirloin tip roast (3 pounds)

3 tablespoons Dijon-style mustard

1 tablespoon fresh thyme, chopped

1/2 teaspoon coarse grind black pepper

2 tablespoons dry bread crumbs

Vegetables:

1 pound small Brussels sprouts, trimmed

2 pounds packaged baby carrots

2 tablespoons olive oil

2 teaspoons fresh thyme, chopped

1 teaspoon salt

1/2 teaspoon coarse grind black pepper

Mustard Sauce:

1 tablespoon olive oil

1/4 cup minced shallots

1/2 cup Dijon-style mustard

2 teaspoons mustard seeds

1 teaspoon dry mustard

2 tablespoons fresh lemon juice

1/2 cup reduced-fat dairy sour cream

2 tablespoons chopped fresh parsley

1/4 teaspoon coarse grind black pepper

Directions

Heat oven to 325F. Combine 3 tablespoons Dijon-style mustard, 1 tablespoon thyme and 1/2 teaspoon pepper in small bowl. Spread mustard mixture evenly over all surfaces of beef roast. Press bread crumbs evenly onto roast over mustard.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness.

Meanwhile prepare vegetables. Cut shallow "X" into bottom of each Brussels sprout. Toss Brussels sprouts, carrots, oil, thyme, salt and pepper in large bowl. Transfer to metal baking sheet. Cover tightly with aluminum foil. Roast in 325F oven 1 to 1-1/4 hours or until crisp-tender. Uncover baking sheet; continue roasting 5 minutes or until lightly browned.

Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand, covered, 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)

Meanwhile prepare Mustard Sauce. Heat oil in small saucepan over medium heat until hot. Add shallots; cook and stir 3 to 5 minutes or until tender. Add Dijon-style mustard, mustard seeds and dry mustard; cook and stir 30 seconds. Remove from heat; stir in lemon juice until well blended. Add sour cream, parsley and pepper; stir until smooth. Keep warm.

Carve roast into thin slices. Serve with vegetables and Mustard Sauce.

Nutritional Information Per Serving: Calories: 265; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3.2 g; Sodium: 68 mg; Cholesterol: 74 mg; Protein: 28 g; Carbohydrates: 14 g

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat

BALSAMIC MARINATED STEAK & ASPARAGUS

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.

Ingredients

4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)

1 pound fresh asparagus

1/2 teaspoon salt

1/8 teaspoon pepper

Marinade:

2/3 cup prepared balsamic vinaigrette

2 tablespoons Dijon-style mustard

Directions

Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)

During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.

Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

Recipe Yield: Yield: 4 servings

Source: Almond Board of California

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stuffed-with-apples-almonds-and-blue-cheese.

Ingredients

4 boneless skinless chicken breast halves (about 5 ounces each)

4 ounces crumbled blue cheese (any variety, including Gorgonzola)

1/2 cup slivered almonds

1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced

3 teaspoons chopped fresh dill

salt and freshly ground pepper

4 teaspoons olive oil

1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)

Directions

Preheat the oven to 400F.

Coat a shallow roasting pan with cooking spray.

Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.

Arrange chicken in prepared pan and set aside.

In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.

Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).

Bake 25 to 30 minutes, until chicken is golden brown and cooked through.

Notes:

Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.

Nutritional Information Per Serving: Calories: 490; Fat: 25 g; Saturated Fat: 7.9 g; Sodium: 867 mg; Cholesterol: 141 mg; Protein: 53 g; Carbohydrates: 11 g

CHIPOTLE ALBONDIGAS MEATBALLS

Recipe Yield: Yield: Makes 12 servings, 1 per serving

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View online at https://diabeticgourmet.com/diabetic-recipe/chipotle-albondigas-meatballs.

Ingredients

1 pound Ground Beef

1/4 cup soft whole wheat bread crumbs

1 large egg, slightly beaten

4 tablespoons chopped fresh cilantro, divided

2 tablespoons water

1 teaspoon ground chipotle chili powder, divided

1/2 teaspoon salt

1 can (15 ounces) tomato sauce

Chopped fresh cilantro (optional)

Directions

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Roasted Asparagus with Parmesan Cheese Sauce, Grilled Turkey, Portabella Mushrooms and Vegetable Kebabs, and Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers. Enjoy!

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat

GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS

Recipe Yield: Serves 8-10.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.

Ingredients

1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes

2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares

2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks

12 (12-inch) skewers , soaked in water for at least 30 minutes

Vegetable oil cooking spray

Indian Spice Paste:

4 large cloves garlic

2 tablespoons curry powder

1 tablespoon kosher salt

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon cayenne

1/2 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons water

Directions

To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.

Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.

Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.

Notes:

These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.

Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: Yield: 4 servings

Source: The National Turkey Federation

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs.

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Servings: 6

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

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

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch; 4 Lean Meat

TURKEY TOSTADAS

Yield: 4 servings

Source: UMass Extension Nutrition Education Program

Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml

Ingredients

2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)

2 tablespoons taco seasoning (chili)

1-1/2 cup water

4 corn tortillas

1/4 cup refried beans (low-fat or fat-free)

1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)

1/2 cup tomatoes (chopped)

1/2 cup lettuce (shredded)

2 tablespoons onion (chopped)

1/2 cup taco sauce

plain yogurt (low-fat or fat-free optional)

guacamole (or mashed avacado optional)

Directions

Wash and prepare vegetables.

In a large skillet over medium heat, combine turkey, taco seasoning, and water.

Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.

Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.

Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.

Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.

Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g

ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE

Recipe Yield: Serves 4.

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.

Ingredients

1 pound medium sized asparagus, rinsed and trimmed

2 tsp. canola oil

4 tsp. unbleached all purpose flour

3/4 cup fat free milk

1/4 tsp. onion powder

Salt and pepper, to taste

2 Tbsp. Parmesan cheese

Directions

Steam the asparagus in a saucepan over boiling water until just tender, about 3 to 5 minutes.

Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.

Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.

Stir in the cheese.

Pour hot cheese sauce over asparagus and serve immediately.

Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g