Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Showing posts with label Gingered Chicken with Vegetables. Show all posts
Showing posts with label Gingered Chicken with Vegetables. Show all posts
Thursday, February 27, 2020
Thursday, July 11, 2019
Thursday Recipes
Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Tuesday, February 27, 2018
Tuesday Recipes
Here are today's six recipes to help you through the day, including Meatballs with Cranberry Barbecue Sauce and Gingered Chicken with Vegetables. Enjoy!
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
SUGAR FREE BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.” Yum!
Recipe Yield: 12 muffins, Serving size: 1 muffin
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins
Print version: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins/print/
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy.
Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.
Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups.
Bake 20 to 22 minutes or until golden.
Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
20-MINUTE CHICKEN CREOLE
To view online, go to https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: 24 mini meatballs, 1 per serving.
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce/print/
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F.
Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape into twenty-four 1-1/2-inch meatballs.
Place on rack in broiler pan that has been sprayed with cooking spray.
Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce:
Heat oil in medium saucepan over medium heat.
Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown.
Add remaining ingredients, stirring to combine.
Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally.
Remove from heat; cool slightly. Transfer mixture to blender container.
Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
SUGAR FREE BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.” Yum!
Recipe Yield: 12 muffins, Serving size: 1 muffin
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins
Print version: https://diabeticgourmet.com/diabetic-recipes/sugar-free-blueberry-muffins/print/
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy.
Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.
Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups.
Bake 20 to 22 minutes or until golden.
Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
20-MINUTE CHICKEN CREOLE
To view online, go to https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: 24 mini meatballs, 1 per serving.
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce/print/
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F.
Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape into twenty-four 1-1/2-inch meatballs.
Place on rack in broiler pan that has been sprayed with cooking spray.
Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce:
Heat oil in medium saucepan over medium heat.
Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown.
Add remaining ingredients, stirring to combine.
Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally.
Remove from heat; cool slightly. Transfer mixture to blender container.
Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
Thursday, February 8, 2018
Thursday Recipes
Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Wednesday, February 7, 2018
Chicken
If you love chicken, today's post is one you're sure to want to check out. Here are six chicken recipes to help you through the day, including Chicken and Almond Stew and Bombay Chicken. Enjoy!
OVEN-FRIED CHICKEN
This recipe begins, “This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.”
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken
Recipe Yield: 8 servings.Serving Size: 1 chicken breast.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F.
Lightly grease 9 x 13 inch baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Nutritional Information Per Serving:Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 grams
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
OVEN-FRIED CHICKEN
This recipe begins, “This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.”
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken
Recipe Yield: 8 servings.Serving Size: 1 chicken breast.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F.
Lightly grease 9 x 13 inch baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Nutritional Information Per Serving:Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 grams
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
Wednesday, June 29, 2016
Wednesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
WARM SPINACH-ARTICHOKE DIP
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
View online: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g
TROPICAL SALSA
Yield: Makes 1-1/2 cups.
Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml
Ingredients
1/2 cup finely-chopped red onion
2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small
2 Tbsp. fresh lime juice, or to taste
1/2 cup finely-minced fresh cilantro leaves
1-2 Tbsp. rice vinegar, or to taste
Directions
Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.
In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BLACKBERRY & CHERRY YOGURT POPS
These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.
Makes 12 paper cup popsicles.
View online: http://diabeticgourmet.com/recipes/html/1249.shtml
Ingredients
1-1/2 cup pitted fresh or frozen cherries
1/2 cup fresh or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*
Directions
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off popsicle and enjoy.
Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
MEXICAN TURKEY SALAD
Makes about 10 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
FIESTA SLAW
Makes 10 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
WARM SPINACH-ARTICHOKE DIP
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
View online: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g
TROPICAL SALSA
Yield: Makes 1-1/2 cups.
Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml
Ingredients
1/2 cup finely-chopped red onion
2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small
2 Tbsp. fresh lime juice, or to taste
1/2 cup finely-minced fresh cilantro leaves
1-2 Tbsp. rice vinegar, or to taste
Directions
Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.
In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BLACKBERRY & CHERRY YOGURT POPS
These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.
Makes 12 paper cup popsicles.
View online: http://diabeticgourmet.com/recipes/html/1249.shtml
Ingredients
1-1/2 cup pitted fresh or frozen cherries
1/2 cup fresh or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*
Directions
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off popsicle and enjoy.
Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
MEXICAN TURKEY SALAD
Makes about 10 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
FIESTA SLAW
Makes 10 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Monday, June 20, 2016
Monday Recipes
Here are today's six diabetic recipes to try. Enjoy!
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
FRUIT NUGGETS
Yield: 36 Nuggets (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/650.shtml
Ingredients
2 cups finely ground low-fat graham crackers
1/2 cup finely ground gingersnaps or low-fat graham crackers
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup dried apples
1/2 cup dried apricots
1/2 cup pitted dates
1/2 cup golden raisins
1/2 cup orange juice
2-3 tablespoons honey
3 tablespoons sugar
Directions
Combine graham cracker and gingersnap crumbs and spices in medium bowl. Finely chop fruit in food processor, using pulse technique, or by hand; add to crumb mixture.
Add orange juice and honey to fruit mixture, stirring until mixture holds together. Roll into 36 balls, about 1 inch in diameter. Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake to coat with sugar.
Repeat with remaining sugar and nuggets. Store in covered container at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Fat: 0.5 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1/2 Fruit, 1/2 Bread
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Yield: 6 servings.
Serving Size: 1 cup
See the recipe here: http://diabeticgourmet.com/recipes/html/1196.shtml
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Nutritional Information Per Serving: Calories: 220; Protein: 22 g; Fat: 7 g; Sodium: 380 mg; Cholesterol: 50 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 17 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
FRUIT NUGGETS
Yield: 36 Nuggets (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/650.shtml
Ingredients
2 cups finely ground low-fat graham crackers
1/2 cup finely ground gingersnaps or low-fat graham crackers
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup dried apples
1/2 cup dried apricots
1/2 cup pitted dates
1/2 cup golden raisins
1/2 cup orange juice
2-3 tablespoons honey
3 tablespoons sugar
Directions
Combine graham cracker and gingersnap crumbs and spices in medium bowl. Finely chop fruit in food processor, using pulse technique, or by hand; add to crumb mixture.
Add orange juice and honey to fruit mixture, stirring until mixture holds together. Roll into 36 balls, about 1 inch in diameter. Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake to coat with sugar.
Repeat with remaining sugar and nuggets. Store in covered container at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Fat: 0.5 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1/2 Fruit, 1/2 Bread
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Yield: 6 servings.
Serving Size: 1 cup
See the recipe here: http://diabeticgourmet.com/recipes/html/1196.shtml
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Nutritional Information Per Serving: Calories: 220; Protein: 22 g; Fat: 7 g; Sodium: 380 mg; Cholesterol: 50 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 17 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
Subscribe to:
Posts (Atom)