We're half-way through the week. Today's recipes include Beef and Broccoli Stir Fry and Pumpkin Cheesecake. Enjoy!
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2Vegetable, 3 Meat
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
HUNGARIAN BEEF GOULASH
This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."
Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
BEEF AND BROCCOLI STIR FRY
This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"
Cook Time: 5 minute; Serves: 6
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.
Ingredients
3/4 cup beef broth
1 tablespoon light soy sauce
1 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 tablespoon packed light brown sugar
1 tablespoon cornstarch
1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips
2 medium-sized onions, cut into 1/2-inch wedges
1 bunch broccoli, cut into florets
Directions
In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.
Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.
Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.
Notes
Add zing by sprinkling this with orange zest for extra color and freshness.
Showing posts with label Eggplant and Sausage Slow Cooker Baked Ziti. Show all posts
Showing posts with label Eggplant and Sausage Slow Cooker Baked Ziti. Show all posts
Wednesday, June 25, 2025
Wednesday, May 21, 2025
Wednesday Recipes
It's Wednesday, half-way through the week. Here are six diabetic-friendly recipes to help you through the day, including Chicken Cordon Blue and Eggplant and Sausage Slow Cooker Baked Ziti. Enjoy!
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving
Calories: 112; Protein: 5 g; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Carbohydrates: 18 g
Exchanges: 1 Fruit, 1 Milk
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
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-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving
Calories: 112; Protein: 5 g; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Carbohydrates: 18 g
Exchanges: 1 Fruit, 1 Milk
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
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-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
Wednesday, June 19, 2024
Wednesday Recipes
It's Wednesday, and we're half-way through the week. Here are six yummy diabetic-friendly recipes to help you through the day, including Hearty Vegetable Beef Stew and Eggplant and Sausage Slow Cooker Baked Ziti. Enjoy!
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
MUSTARD ROAST BEEF
Recipe Yield: Yield: 8 servings
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/mustard-roast-beef.
Ingredients
1/4 cup apricot preserves
2-4 tablespoons spicy brown mustard
2-3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Fruit, 3 Meat
HEARTY VEGETABLE BEEF STEW
This is from Eating Well, and begins, "The slow cooker makes this veggie-packed beef stew super-easy and extra-savory."
Prep Time: 30 minutes; Additional Time: 8 hours 30 minutes; Total Time: 9 hours; Makes 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259487/hearty-vegetable-beef-stew/.
Ingredients
2 pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
12 ounces tiny new potatoes, quartered
4 medium carrots, cut into 1/2 inch pieces
1 medium onion, cut into wedges
1 (10.75 ounce) can reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell's® Healthy Request)
1 cup reduced-sodium beef broth
1 teaspoon dried marjoram or dried thyme, crushed
2 cups frozen cut green beans
Directions
Coat a large skillet with cooking spray; heat over medium-high heat. Trim any fat from beef cubes. Add half of the beef cubes. Cook and stir until brown; remove from skillet. Add the remaining beef cubes; cook and stir until brown. Drain off any fat.
Place meat in a 3 1/2- or 4-quart slow cooker. Add potatoes, carrots, onion, cream of mushroom soup, broth, and marjoram. Stir to combine.
Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
If using low-heat setting, turn cooker to high-heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until beans are tender.
Tips
Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
MUSTARD ROAST BEEF
Recipe Yield: Yield: 8 servings
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/mustard-roast-beef.
Ingredients
1/4 cup apricot preserves
2-4 tablespoons spicy brown mustard
2-3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Fruit, 3 Meat
HEARTY VEGETABLE BEEF STEW
This is from Eating Well, and begins, "The slow cooker makes this veggie-packed beef stew super-easy and extra-savory."
Prep Time: 30 minutes; Additional Time: 8 hours 30 minutes; Total Time: 9 hours; Makes 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259487/hearty-vegetable-beef-stew/.
Ingredients
2 pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
12 ounces tiny new potatoes, quartered
4 medium carrots, cut into 1/2 inch pieces
1 medium onion, cut into wedges
1 (10.75 ounce) can reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell's® Healthy Request)
1 cup reduced-sodium beef broth
1 teaspoon dried marjoram or dried thyme, crushed
2 cups frozen cut green beans
Directions
Coat a large skillet with cooking spray; heat over medium-high heat. Trim any fat from beef cubes. Add half of the beef cubes. Cook and stir until brown; remove from skillet. Add the remaining beef cubes; cook and stir until brown. Drain off any fat.
Place meat in a 3 1/2- or 4-quart slow cooker. Add potatoes, carrots, onion, cream of mushroom soup, broth, and marjoram. Stir to combine.
Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
If using low-heat setting, turn cooker to high-heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until beans are tender.
Tips
Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
Friday, April 12, 2024
Friday Recipes
It's finally Friday. Here are six yummy diabetic-friendly recipes to help you through the weekend, including Baja Turkey Chili and Caribbean Beef Burgers with Mango Salsa. Enjoy!
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons: olive oil
2 cups: chopped onion
2 cups: chopped celery
2 quarts: pulled or cooked turkey breast, chopped
50 ounces: white kidney beans, rinsed and well drained
44 ounces: white shoepeg corn, undrained
8 ounces: green chilies, chopped
2 quarts: turkey broth
2 teaspoons: ground cumin
3 cups: shredded monterey jack cheese
1 bunch: fresh cilantro sprigs
As needed: tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
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
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons: olive oil
2 cups: chopped onion
2 cups: chopped celery
2 quarts: pulled or cooked turkey breast, chopped
50 ounces: white kidney beans, rinsed and well drained
44 ounces: white shoepeg corn, undrained
8 ounces: green chilies, chopped
2 quarts: turkey broth
2 teaspoons: ground cumin
3 cups: shredded monterey jack cheese
1 bunch: fresh cilantro sprigs
As needed: tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
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
Wednesday, March 20, 2024
Wednesday Recipes
It's Wednesday, and we're half-way through the week. Here are six yummy diabetic-friendly recipes to help you through the day, including Hearty Vegetable Beef Stew and Eggplant and Sausage Slow Cooker Baked Ziti. Enjoy!
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
MUSTARD ROAST BEEF
Recipe Yield: Yield: 8 servings
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/mustard-roast-beef.
Ingredients
1/4 cup apricot preserves
2-4 tablespoons spicy brown mustard
2-3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Fruit, 3 Meat
HEARTY VEGETABLE BEEF STEW
This is from Eating Well, and begins, "The slow cooker makes this veggie-packed beef stew super-easy and extra-savory."
Prep Time: 30 minutes; Additional Time: 8 hours 30 minutes; Total Time: 9 hours; Makes 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259487/hearty-vegetable-beef-stew/.
Ingredients
2 pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
12 ounces tiny new potatoes, quartered
4 medium carrots, cut into 1/2 inch pieces
1 medium onion, cut into wedges
1 (10.75 ounce) can reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell's® Healthy Request)
1 cup reduced-sodium beef broth
1 teaspoon dried marjoram or dried thyme, crushed
2 cups frozen cut green beans
Directions
Coat a large skillet with cooking spray; heat over medium-high heat. Trim any fat from beef cubes. Add half of the beef cubes. Cook and stir until brown; remove from skillet. Add the remaining beef cubes; cook and stir until brown. Drain off any fat.
Place meat in a 3 1/2- or 4-quart slow cooker. Add potatoes, carrots, onion, cream of mushroom soup, broth, and marjoram. Stir to combine.
Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
If using low-heat setting, turn cooker to high-heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until beans are tender.
Tips
Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
MUSTARD ROAST BEEF
Recipe Yield: Yield: 8 servings
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/mustard-roast-beef.
Ingredients
1/4 cup apricot preserves
2-4 tablespoons spicy brown mustard
2-3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Fruit, 3 Meat
HEARTY VEGETABLE BEEF STEW
This is from Eating Well, and begins, "The slow cooker makes this veggie-packed beef stew super-easy and extra-savory."
Prep Time: 30 minutes; Additional Time: 8 hours 30 minutes; Total Time: 9 hours; Makes 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259487/hearty-vegetable-beef-stew/.
Ingredients
2 pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
12 ounces tiny new potatoes, quartered
4 medium carrots, cut into 1/2 inch pieces
1 medium onion, cut into wedges
1 (10.75 ounce) can reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell's® Healthy Request)
1 cup reduced-sodium beef broth
1 teaspoon dried marjoram or dried thyme, crushed
2 cups frozen cut green beans
Directions
Coat a large skillet with cooking spray; heat over medium-high heat. Trim any fat from beef cubes. Add half of the beef cubes. Cook and stir until brown; remove from skillet. Add the remaining beef cubes; cook and stir until brown. Drain off any fat.
Place meat in a 3 1/2- or 4-quart slow cooker. Add potatoes, carrots, onion, cream of mushroom soup, broth, and marjoram. Stir to combine.
Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
If using low-heat setting, turn cooker to high-heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until beans are tender.
Tips
Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
Thursday, January 11, 2024
Thursday Recipes
One more day until the end of the week. Here are six diabetic-friendly recipes to help you through the week, including Eggplant and Sausage Slow Cooker Baked Ziti and Caribbean Beef Burgers with Mango Salsa. Enjoy!
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
VEGETABLE BEEF BARLEY SOUP
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
HUNGARIAN BEEF GOULASH
This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."
Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
VEGETABLE BEEF BARLEY SOUP
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
HUNGARIAN BEEF GOULASH
This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."
Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
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