If you love Mexican food, today's post is sure to please. Check out the Baked Smothered Chicken Burritos, the Light Sour Cream Chicken Enchiladas, and the rest of today's offerings. Enjoy!
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
SOPA DE POLLO A LA MEXICANA - MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/sopa-de-pollo-a-la-mexicana-mexican-chicken-soup.
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Notes:
All of your favorite Mexican flavors mix together in this soup. ¡Muy delicioso!
Nutritional Information Per Serving: Calories: 250; Fat: 6 g;Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1-1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
BAKED SMOTHERED CHICKEN BURRITOS
This comes from Old El Paso, and begins, "These Baked Smothered Chicken Burritos are the perfect combination of two Tex-Mex favorites; burritos and enchiladas. Create your burritos, with chicken seasoned with Old El Paso™ Chicken Seasoning Mix, layered with Old El Paso™ Refried Beans, and roll them up in flour tortillas. Smother each burrito in Old El Paso™ Enchilada Sauce for irresistible flavor in every bite. Bake and serve these hearty burritos that will soon be a new family favorite."
Prep Time: 25 minutes; Total Time: 1 hour 5 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/baked-smothered-chicken-burritos.
Ingredients
2 cups shredded cooked chicken
1 can (10 oz) Old El Paso™ enchilada sauce
1 tablespoon Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 package (11 oz) Old El Paso™ flour tortillas for burritos (8 inch)
1 cup Old El Paso™ refried beans (from 16-oz can)
1 1/2 cups cooked rice
2 cups shredded Colby-Monterey Jack cheese blend (8 oz)
2 green onions, thinly sliced
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix chicken, 1 cup of the enchilada sauce and the taco seasoning mix.
Place tortillas on work surface. Divide refried beans, rice and chicken mixture among center of each tortilla in 4-inch long strip. Top with 1 cup of the cheese.
Roll up into burritos, and place seam side down in baking dish.
Bake 35 minutes. Drizzle with remaining 1/4 cup enchilada sauce; sprinkle with remaining 1 cup cheese. Bake 5 to 10 minutes longer or until cheese is melted and burritos are heated through (165°F). Top with green onions and cilantro. Serve with lime wedges.
To freeze: Spray 13x9-inch disposable foil cake pan with cooking spray. Assemble burritos as directed in steps 1 through 3; do not bake. Drizzle with remaining 1/4 cup enchilada sauce and sprinkle with remaining 1 cup cheese. Cover pan with sprayed foil, and wrap in double layer of plastic wrap. Label and freeze. To bake: Thaw overnight in refrigerator. Heat oven to 350°F. Remove plastic, and place foil-covered pan on baking sheet. Bake 1 hour to 1 hour 10 minutes or until thermometer inserted in center reads 165°F.
Expert Tips
To roll burritos, fold one edge of tortilla over length of filling, tucking filling in slightly. Then fold two short edges over. Roll filled tortilla over toward remaining unfolded edge.
Leftover rice is perfect for this recipe, but packaged frozen cooked rice works well in a pinch.
Nutrition: Calories 370 (Calories from Fat 140); Total Fat 16g (Saturated Fat 8g, Trans Fat 1.5g); Cholesterol 55mg; Sodium 1030mg; Potassium 135mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 22g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 30%; Iron 15% Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 High-Fat Meat, 2 Fat Carbohydrate Choices: 2 1/2
Showing posts with label Easy Microwave Chicken Enchiladas. Show all posts
Showing posts with label Easy Microwave Chicken Enchiladas. Show all posts
Thursday, August 24, 2023
Friday, January 13, 2023
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies.
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies.
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Friday, December 17, 2021
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Friday, December 10, 2021
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Thursday, July 1, 2021
Chicken
There was a time when chicken was saved for the Sunday dinner table. (Think early- to mid-twentieth century.)
Now, it's an any-time meal. Check out the Chicken Fajitas, the Chicken and Vegetable Curry, or any of the other chicken recipes in today's post. Enjoy!
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
BAKED SMOTHERED CHICKEN BURRITOS
This comes from Old El Paso, and begins, "These Baked Smothered Chicken Burritos are the perfect combination of two Tex-Mex favorites; burritos and enchiladas. Create your burritos, with chicken seasoned with Old El Paso™ Chicken Seasoning Mix, layered with Old El Paso™ Refried Beans, and roll them up in flour tortillas. Smother each burrito in Old El Paso™ Enchilada Sauce for irresistible flavor in every bite. Bake and serve these hearty burritos that will soon be a new family favorite."
Prep Time: 25 minutes; Total Time: 1 hour 5 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/baked-smothered-chicken-burritos.
Ingredients
2 cups shredded cooked chicken
1 can (10 oz) Old El Paso™ enchilada sauce
1 tablespoon Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 package (11 oz) Old El Paso™ flour tortillas for burritos (8 inch)
1 cup Old El Paso™ refried beans (from 16-oz can)
1 1/2 cups cooked rice
2 cups shredded Colby-Monterey Jack cheese blend (8 oz)
2 green onions, thinly sliced
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix chicken, 1 cup of the enchilada sauce and the taco seasoning mix.
Place tortillas on work surface. Divide refried beans, rice and chicken mixture among center of each tortilla in 4-inch long strip. Top with 1 cup of the cheese.
Roll up into burritos, and place seam side down in baking dish.
Bake 35 minutes. Drizzle with remaining 1/4 cup enchilada sauce; sprinkle with remaining 1 cup cheese. Bake 5 to 10 minutes longer or until cheese is melted and burritos are heated through (165°F). Top with green onions and cilantro. Serve with lime wedges.
To freeze: Spray 13x9-inch disposable foil cake pan with cooking spray. Assemble burritos as directed in steps 1 through 3; do not bake. Drizzle with remaining 1/4 cup enchilada sauce and sprinkle with remaining 1 cup cheese. Cover pan with sprayed foil, and wrap in double layer of plastic wrap. Label and freeze. To bake: Thaw overnight in refrigerator. Heat oven to 350°F. Remove plastic, and place foil-covered pan on baking sheet. Bake 1 hour to 1 hour 10 minutes or until thermometer inserted in center reads 165°F.
Expert Tips
To roll burritos, fold one edge of tortilla over length of filling, tucking filling in slightly. Then fold two short edges over. Roll filled tortilla over toward remaining unfolded edge.
Leftover rice is perfect for this recipe, but packaged frozen cooked rice works well in a pinch.
Nutrition: Calories 370 (Calories from Fat 140); Total Fat 16g (Saturated Fat 8g, Trans Fat 1.5g); Cholesterol 55mg; Sodium 1030mg; Potassium 135mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 22g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 30%; Iron 15% Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 High-Fat Meat, 2 Fat Carbohydrate Choices: 2 1/2
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
Now, it's an any-time meal. Check out the Chicken Fajitas, the Chicken and Vegetable Curry, or any of the other chicken recipes in today's post. Enjoy!
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
BAKED SMOTHERED CHICKEN BURRITOS
This comes from Old El Paso, and begins, "These Baked Smothered Chicken Burritos are the perfect combination of two Tex-Mex favorites; burritos and enchiladas. Create your burritos, with chicken seasoned with Old El Paso™ Chicken Seasoning Mix, layered with Old El Paso™ Refried Beans, and roll them up in flour tortillas. Smother each burrito in Old El Paso™ Enchilada Sauce for irresistible flavor in every bite. Bake and serve these hearty burritos that will soon be a new family favorite."
Prep Time: 25 minutes; Total Time: 1 hour 5 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/baked-smothered-chicken-burritos.
Ingredients
2 cups shredded cooked chicken
1 can (10 oz) Old El Paso™ enchilada sauce
1 tablespoon Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 package (11 oz) Old El Paso™ flour tortillas for burritos (8 inch)
1 cup Old El Paso™ refried beans (from 16-oz can)
1 1/2 cups cooked rice
2 cups shredded Colby-Monterey Jack cheese blend (8 oz)
2 green onions, thinly sliced
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix chicken, 1 cup of the enchilada sauce and the taco seasoning mix.
Place tortillas on work surface. Divide refried beans, rice and chicken mixture among center of each tortilla in 4-inch long strip. Top with 1 cup of the cheese.
Roll up into burritos, and place seam side down in baking dish.
Bake 35 minutes. Drizzle with remaining 1/4 cup enchilada sauce; sprinkle with remaining 1 cup cheese. Bake 5 to 10 minutes longer or until cheese is melted and burritos are heated through (165°F). Top with green onions and cilantro. Serve with lime wedges.
To freeze: Spray 13x9-inch disposable foil cake pan with cooking spray. Assemble burritos as directed in steps 1 through 3; do not bake. Drizzle with remaining 1/4 cup enchilada sauce and sprinkle with remaining 1 cup cheese. Cover pan with sprayed foil, and wrap in double layer of plastic wrap. Label and freeze. To bake: Thaw overnight in refrigerator. Heat oven to 350°F. Remove plastic, and place foil-covered pan on baking sheet. Bake 1 hour to 1 hour 10 minutes or until thermometer inserted in center reads 165°F.
Expert Tips
To roll burritos, fold one edge of tortilla over length of filling, tucking filling in slightly. Then fold two short edges over. Roll filled tortilla over toward remaining unfolded edge.
Leftover rice is perfect for this recipe, but packaged frozen cooked rice works well in a pinch.
Nutrition: Calories 370 (Calories from Fat 140); Total Fat 16g (Saturated Fat 8g, Trans Fat 1.5g); Cholesterol 55mg; Sodium 1030mg; Potassium 135mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 22g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 30%; Iron 15% Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 High-Fat Meat, 2 Fat Carbohydrate Choices: 2 1/2
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN FAJITAS
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas.
Recipe Yield: Yield: 4 servings
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
Friday, December 11, 2020
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
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