Friday Recipes

Here are six yummy recipes to help you through the weekend and beyond, including Island Stew, Sweet and Sour and Creamy Baked Custard with Maple Syrup. Enjoy!

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: 4 servings

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

Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/

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

VEGETABLE BEEF BARLEY SOUP

Yield: 4 Servings

https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat

CREAMY BAKED CUSTARD WITH MAPLE SYRUP

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/

Ingredients

2 1/2 cups fat-free half-and-half

1/2 cup cholesterol-free egg substitute

1/4 cup sugar

2 teaspoons vanilla

Dash ground nutmeg

3 cups boiling water

2 tablespoons maple syrup

Directions

Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.

Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.

Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.

Drizzle with maple syrup before serving.

Yield: 6 servings. Serving size: 6 ounces

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.

BLACK BEAN AND TOMATO SALSA

View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend.

If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Starch

ISLAND STEW, SWEET AND SOUR

Recipe Yield: 6 Servings (About 1-1/4 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

View online: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour

Print version: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour/print/

Ingredients

1-1/2 pounds chicken tenders

1 tablespoon vegetable oil

3 cups frozen stir-fry pepper blend

2 teaspoons minced garlic

2 teaspoons minced gingerroot

1-2 jalapeno chilies, finely chopped

3 cups reduced-sodium fat-free chicken broth

1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved

2 tablespoons light brown sugar

2-3 teaspoons curry powder

2-3 tablespoons apple cider vinegar

2 tablespoons cornstarch

1 can (15 ounces) black beans, rinsed, drained

Directions

Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.

Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.

Heat mixture to boiling.

Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.

Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg;Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 34.7 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat

GREEN BEANS WITH POPPY SEED DRESSING

Recipe Yield: 4 servings (3/4 cup each)

View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing

Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/

Source: The Eating Well Diabetes Cookbook

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute.

Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.

Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat

Saturday Recipes

Here are today's six recipes to help you through the day, including Creamy Baked Custard w/Maple Syrup and Tangy Apple Slaw. Enjoy!

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/67.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring. Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

This recipe begins, “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.”

Yield: 4 servings

Source: Almond Board of California

Author: Robin Miller

Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml

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.

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

TURKEY AND VEGGIE MEATBALLS WITH FENNEL This is from Diabetes Self-Management. To view this online, click here.

Yield: 6 servings. Serving size: 6 meatballs.

Serving suggestion: Top with a lower-sodium meatless marinara sauce.

Ingredients

1 pound lean ground turkey

1/2 cup finely chopped green onions

1/2 cup finely chopped green bell pepper

1/3 cup old-fashioned oats

1/4 cup shredded carrot

1/4 cup grated Parmesan cheese

2 egg whites

2 cloves garlic, minced

1/2 teaspoon Italian seasoning

1/4 teaspoon fennel seeds

1/4 teaspoon salt

1/8 teaspoon red pepper flakes (optional)

1 teaspoon extra virgin olive oil

Directions

Combine all ingredients except oil in large bowl; mix well. Shape into 36 (1-inch) balls.

Heat oil in large nonstick skillet over medium-high heat. Add meatballs; cook 11 minutes or until no longer pink in center, turning frequently. Use fork and spoon for easy turning. Serve immediately or cool and freeze.*

*Note: To freeze, cool completely and place in gallon-size resealable food storage bag. Release any excess air from bag and seal. Freeze bag flat for easier storage and faster thawing. This will also allow you to remove as many meatballs as needed without them sticking together. To reheat, place meatballs in a 12×8-inch microwavable dish and cook on HIGH 20 to 30 seconds or until hot.

LEMON BASIL PESTO WITH FRESH VEGETABLES

Recipe Yield: Makes 8 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables

Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped.

Add nuts and cheese. Whirl until nuts are finely chopped.

Add tofu, salt and pepper. With motor running, drizzle in oil.

Add lemon zest and whirl to blend.

Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl.

Set bowl in center of a plate and arrange pepper strips and tomatoes around it.

Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g

CREAMY BAKED CUSTARD WITH MAPLE SYRUP

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/

Ingredients

2 1/2 cups fat-free half-and-half

1/2 cup cholesterol-free egg substitute

1/4 cup sugar

2 teaspoons vanilla

Dash ground nutmeg

3 cups boiling water

2 tablespoons maple syrup

Directions

Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.

Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.

Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.

Drizzle with maple syrup before serving.

Yield: 6 servings. Serving size: 6 ounces

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.

TANGY APPLE SLAW

This recipe begins, “A take-off on the traditional creamy version of coleslaw - chopped apples add crunch and a hint of sweetness.”

Recipe Yield: Serves: 6

View online: https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw

Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw/print/

Ingredients

4 cups shredded green cabbage

1 cup shredded carrots

1 cup chopped unpeeled apple (1 medium)

1/2 cup thinly sliced red or green bell pepper strips

2/3 cup light mayonnaise or salad dressing

1/3 cup reduced fat sour cream

3 tablespoons Equal ® Spoonful or Granulated*

1-1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/8 teaspoon pepper

* May substitute 4-1/2 packets Equal sweetener

Directions

Combine cabbage, carrots, apple and pepper strips in medium size bowl.

Combine mayonnaise, sour cream, Equal, mustard, lemon juice and pepper.

Spoon Equal mixture over cabbage mixture; toss to combine.

Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2-1/2 vegetable, 2 fat