We're half-way through the week. If we made it this far, we might be able to make it to the weekend.
Of course, it does help to eat. Here are six yummy diabetic-friendly recipes to help you through the day, including Thai Chicken with Basil and Vegetable-Stuffed Flank Steak. Enjoy!
IRISH BEEF POT PIE
This begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."
Recipe Yield: 6
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.
Ingredients
1-1/2 pounds beef Flat Iron Steaks
1 package (8 ounces) cremini mushrooms, sliced
1-1/2 cups frozen crinkle-cut carrots
1-1/2 cups frozen peas
2 teaspoons chopped fresh thyme, divided
1 teaspoon minced garlic, divided
Salt and Pepper
3 tablespoons cornstarch
1 can (14 to 14-1/4 ounces) ready-to-serve beef broth
1 refrigerated pie crust (1/2 of a 15-ounce package)
Directions
Heat oven to 425F.
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.
Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.
In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.
Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.
Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.
Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.
Bake in 425F oven 16 to 18 minutes or until crust is golden.
Remove from oven to wire rack; let cool 5 to 10 minutes before serving.
Nutritional Information Per Serving: Calories: 402; Fat: 18 g; Sodium: 490 mg; Cholesterol: 58 mg; Protein: 27 g; Carbohydrates: 31 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber:.62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
VEGETABLE-STUFFED FLANK STEAK
Recipe Yield: Serves: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.
Ingredients
1 pound beef flank steak, fat trimmed
1 cup fat-free Italian salad dressing
Vegetable Stuffing (recipe follows)
Vegetable cooking spray
1 cup reduced-sodium fat-free beef broth
Ingredients
Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.
Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.
Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.
VEGETABLE STUFFING
Makes about 1-1/2 cups
Ingredients
Vegetable cooking spray
8 ounces sliced mushrooms
1/2 cup chopped carrot
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onion and tops
1 garlic clove, minced
1/4 cup unseasoned dry bread crumbs
1-1/2 teaspoons Italian seasoning
Salt and pepper, to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread, 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
Showing posts with label Chinese Chicken. Show all posts
Showing posts with label Chinese Chicken. Show all posts
Wednesday, February 8, 2023
Wednesday, January 25, 2023
Chicken
There was a time when Chicken was relegated to the Sunday dinner table. (Think early- to mid-twentieth century.)
But now, it's an any time meal. Check out the Chicken Cordon Bleu, the Thai Chicken with Basil, and the rest of today's yummy recipes. Enjoy!
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
But now, it's an any time meal. Check out the Chicken Cordon Bleu, the Thai Chicken with Basil, and the rest of today's yummy recipes. Enjoy!
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
Thursday, January 19, 2023
Thursday Recipes
It's almost the weekend. Here are six tasty recipes to help you through the day and reach Friday, including Pepper Beef Steak with Garlic-Cilantro Butter and Mocha Cheesecake Bars. Enjoy!
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
PEPPER BEEF STEAK WITH GARLILC-CILANTRO BUTTER
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/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
PEPPER BEEF STEAK WITH GARLILC-CILANTRO BUTTER
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/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
Wednesday, April 6, 2022
Wednesday Recipes
We're half-way through the week. If we made it this far, we might be able to make it to the weekend.
Of course, it does help to eat. Here are six yummy diabetic-friendly recipes to help you through the day, including Thai Chicken with Basil and Vegetable-Stuffed Flank Steak. Enjoy!
IRISH BEEF POT PIE
This begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."
Recipe Yield: 6
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.
Ingredients
1-1/2 pounds beef Flat Iron Steaks
1 package (8 ounces) cremini mushrooms, sliced
1-1/2 cups frozen crinkle-cut carrots
1-1/2 cups frozen peas
2 teaspoons chopped fresh thyme, divided
1 teaspoon minced garlic, divided
Salt and Pepper
3 tablespoons cornstarch
1 can (14 to 14-1/4 ounces) ready-to-serve beef broth
1 refrigerated pie crust (1/2 of a 15-ounce package)
Directions
Heat oven to 425F.
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.
Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.
In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.
Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.
Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.
Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.
Bake in 425F oven 16 to 18 minutes or until crust is golden.
Remove from oven to wire rack; let cool 5 to 10 minutes before serving.
Nutritional Information Per Serving: Calories: 402; Fat: 18 g; Sodium: 490 mg; Cholesterol: 58 mg; Protein: 27 g; Carbohydrates: 31 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber:.62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
VEGETABLE-STUFFED FLANK STEAK
Recipe Yield: Serves: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.
Ingredients
1 pound beef flank steak, fat trimmed
1 cup fat-free Italian salad dressing
Vegetable Stuffing (recipe follows)
Vegetable cooking spray
1 cup reduced-sodium fat-free beef broth
Ingredients
Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.
Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.
Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.
VEGETABLE STUFFING
Makes about 1-1/2 cups
Ingredients
Vegetable cooking spray
8 ounces sliced mushrooms
1/2 cup chopped carrot
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onion and tops
1 garlic clove, minced
1/4 cup unseasoned dry bread crumbs
1-1/2 teaspoons Italian seasoning
Salt and pepper, to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread, 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
Of course, it does help to eat. Here are six yummy diabetic-friendly recipes to help you through the day, including Thai Chicken with Basil and Vegetable-Stuffed Flank Steak. Enjoy!
IRISH BEEF POT PIE
This begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."
Recipe Yield: 6
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.
Ingredients
1-1/2 pounds beef Flat Iron Steaks
1 package (8 ounces) cremini mushrooms, sliced
1-1/2 cups frozen crinkle-cut carrots
1-1/2 cups frozen peas
2 teaspoons chopped fresh thyme, divided
1 teaspoon minced garlic, divided
Salt and Pepper
3 tablespoons cornstarch
1 can (14 to 14-1/4 ounces) ready-to-serve beef broth
1 refrigerated pie crust (1/2 of a 15-ounce package)
Directions
Heat oven to 425F.
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.
Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.
In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.
Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.
Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.
Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.
Bake in 425F oven 16 to 18 minutes or until crust is golden.
Remove from oven to wire rack; let cool 5 to 10 minutes before serving.
Nutritional Information Per Serving: Calories: 402; Fat: 18 g; Sodium: 490 mg; Cholesterol: 58 mg; Protein: 27 g; Carbohydrates: 31 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber:.62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
VEGETABLE-STUFFED FLANK STEAK
Recipe Yield: Serves: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.
Ingredients
1 pound beef flank steak, fat trimmed
1 cup fat-free Italian salad dressing
Vegetable Stuffing (recipe follows)
Vegetable cooking spray
1 cup reduced-sodium fat-free beef broth
Ingredients
Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.
Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.
Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.
VEGETABLE STUFFING
Makes about 1-1/2 cups
Ingredients
Vegetable cooking spray
8 ounces sliced mushrooms
1/2 cup chopped carrot
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onion and tops
1 garlic clove, minced
1/4 cup unseasoned dry bread crumbs
1-1/2 teaspoons Italian seasoning
Salt and pepper, to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread, 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
Wednesday, March 16, 2022
Wednesday Recipes
We're half-way through the week. Here are six recipes to help you through today, and then some, including Vegetable-Stuffed Flank Steak and Applesauce Brownies. Enjoy!
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: Yield: 24 mini meatballs, 1 per serving.
View this online at https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce.
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mig; Protein: 4 g; Carbohydrates: 8 g
VEGETABLE-STUFFED FLANK STEAK
Recipe Yield: Serves: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.
Ingredients
1 pound beef flank steak, fat trimmed
1 cup fat-free Italian salad dressing
Vegetable Stuffing (recipe follows)
Vegetable cooking spray
1 cup reduced-sodium fat-free beef broth
Ingredients
Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.
Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.
Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.
VEGETABLE STUFFING
Makes about 1-1/2 cups
Ingredients
Vegetable cooking spray
8 ounces sliced mushrooms
1/2 cup chopped carrot
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onion and tops
1 garlic clove, minced
1/4 cup unseasoned dry bread crumbs
1-1/2 teaspoons Italian seasoning
Salt and pepper, to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread, 4 Meat
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: Yield: 24 mini meatballs, 1 per serving.
View this online at https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce.
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mig; Protein: 4 g; Carbohydrates: 8 g
VEGETABLE-STUFFED FLANK STEAK
Recipe Yield: Serves: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.
Ingredients
1 pound beef flank steak, fat trimmed
1 cup fat-free Italian salad dressing
Vegetable Stuffing (recipe follows)
Vegetable cooking spray
1 cup reduced-sodium fat-free beef broth
Ingredients
Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.
Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.
Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.
VEGETABLE STUFFING
Makes about 1-1/2 cups
Ingredients
Vegetable cooking spray
8 ounces sliced mushrooms
1/2 cup chopped carrot
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onion and tops
1 garlic clove, minced
1/4 cup unseasoned dry bread crumbs
1-1/2 teaspoons Italian seasoning
Salt and pepper, to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread, 4 Meat
CHINESE CHICKEN
Recipe Yield: Servings: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts
Directions
Trim any fat from chicken and thinly slice diagonally. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Nutritional Information Per Serving: Calories: 256; Fat: 10 g; Sodium: 72 mg; Cholesterol: 385 mg; Protein: 30 g; Carbohydrates: 9 g
Diabetic Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable
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