Since next Friday is Christmas, today's post deals with food for your holiday meals, including Cornbread and Dried Fruit Dressing and Baja Turkey Chili. (They'll also help you through the weekend.) Enjoy!
TURKEY ROULADE
Recipe Yield: Yield: 8 servings. Serving size: 2 slices (4 ounces).
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-roulade.
Ingredients
1/2 boneless, skinless turkey breast, about 1-1/2 lb
1-1/2 cups Cornbread and Dried Fruit Dressing
1/4 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp marjoram
1/4 tsp thyme
1/4 tsp sage
1 Tbsp canola oil
Need: kitchen twine and plastic wrap
Directions
Preheat oven to 350F.
Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.
Place roulade in shallow roasting pan, then place in oven. Roast for 45 to 60 minutes or until internal temperature measured with an instant-read thermometer reads 155F.
Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices. Serve with Porcini Mushroom Gravy, Warm Apple and Cranberry Sauce and extra Cornbread and Dried Fruit Dressing.
Notes:
This elegant turkey entree with stuffing offers a unique presentation of America’s traditional holiday combination.
Nutritional Information Per Serving: Calories: 140; Fat: 3.5 g; Saturated Fat: 0.5 g; Sodium: 150 mg; Cholesterol: 65 mg; Protein: 222 g; Carbohydrates: 5 g
CORNBREAD AND DRIED FRUIT DRESSING
This recipe begins, “This colourful dressing has layers of flavour that allow for a delicious side dish on its own as well as blend well in the Turkey Roulade entree. Yield: 6 cups; enough for Turkey Roulade and 8 side dish servings. Serving size: 1/2 cup.”
Recipe Yield: Yield: 6 cups
Source: Cheryl Forberg, R.D.
View this online at https://diabeticgourmet.com/diabetic-recipes/cornbread-and-dried-fruit-dressing.
Ingredients
4 cups cornbread cubes, dried
4 oz lean Italian turkey sausage, casing removed
1 Tbsp canola oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 tsp dried thyme
3/4 tsp dried sage
1/4 tsp dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 tsp salt
1/4 tsp ground black pepper
Canola oil cooking spray
1 egg, lightly beaten
Directions
Preheat oven to 350F. Place cornbread cubes in large bowl and set aside.
In small nonstick skillet, cook sausage over medium to high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Nutritional Information Per Serving: Calories: 100; Fat: 3.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 310 mg; Cholesterol: 30 mg; Protein: 3 g; Carbohydrates: 12 g
PORCINI MUSHROOM GRAVY
This recipe begins, “While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.”
Recipe Yield: Yield: 2 cups; 8 servings. Serving size: 1/4 cup.
Source: Cheryl Forberg, R.D.
View online at https://diabeticgourmet.com/diabetic-recipes/porcini-mushroom-gravy.
Ingredients
1/2 oz dried porcini mushrooms
2 Tbsp warm water
1 1/2 Tbsp canola oil
6 Tbsp white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 tsp salt (optional)
1 tsp onion powder
1/4 tsp freshly ground black pepper or to taste
Directions
Soak mushrooms in warm water for 5 minutes.
In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Fiber: 2 g; Sodium: 115 mg; Protein: 1 g; Carbohydrates: 5 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
Showing posts with label Green Beans w/Poppy Seed Dressing. Show all posts
Showing posts with label Green Beans w/Poppy Seed Dressing. Show all posts
Friday, December 18, 2020
Monday, December 23, 2019
Holiday Recipes - Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's double post deals with food for your holiday meals, including Cornbread and Dried Fruit Dressing and Baja Turkey Chili. Enjoy!
TURKEY ROULADE
Recipe Yield: Yield: 8 servings. Serving size: 2 slices (4 ounces).
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-roulade.
Ingredients
1/2 boneless, skinless turkey breast, about 1-1/2 lb
1-1/2 cups Cornbread and Dried Fruit Dressing
1/4 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp marjoram
1/4 tsp thyme
1/4 tsp sage
1 Tbsp canola oil
Need: kitchen twine and plastic wrap
Directions
Preheat oven to 350F.
Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.
Place roulade in shallow roasting pan, then place in oven. Roast for 45 to 60 minutes or until internal temperature measured with an instant-read thermometer reads 155F.
Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices. Serve with Porcini Mushroom Gravy, Warm Apple and Cranberry Sauce and extra Cornbread and Dried Fruit Dressing.
Notes:
This elegant turkey entree with stuffing offers a unique presentation of America’s traditional holiday combination.
Nutritional Information Per Serving: Calories: 140; Fat: 3.5 g; Saturated Fat: 0.5 g; Sodium: 150 mg; Cholesterol: 65 mg; Protein: 222 g; Carbohydrates: 5 g
CORNBREAD AND DRIED FRUIT DRESSING
This recipe begins, “This colourful dressing has layers of flavour that allow for a delicious side dish on its own as well as blend well in the Turkey Roulade entree. Yield: 6 cups; enough for Turkey Roulade and 8 side dish servings. Serving size: 1/2 cup.”
Recipe Yield: Yield: 6 cups
Source: Cheryl Forberg, R.D.
View this online at https://diabeticgourmet.com/diabetic-recipes/cornbread-and-dried-fruit-dressing.
Ingredients
4 cups cornbread cubes, dried
4 oz lean Italian turkey sausage, casing removed
1 Tbsp canola oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 tsp dried thyme
3/4 tsp dried sage
1/4 tsp dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 tsp salt
1/4 tsp ground black pepper
Canola oil cooking spray
1 egg, lightly beaten
Directions
Preheat oven to 350F. Place cornbread cubes in large bowl and set aside.
In small nonstick skillet, cook sausage over medium to high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Nutritional Information Per Serving: Calories: 100; Fat: 3.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 310 mg; Cholesterol: 30 mg; Protein: 3 g; Carbohydrates: 12 g
PORCINI MUSHROOM GRAVY
This recipe begins, “While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.”
Recipe Yield: Yield: 2 cups; 8 servings. Serving size: 1/4 cup.
Source: Cheryl Forberg, R.D.
View online at https://diabeticgourmet.com/diabetic-recipes/porcini-mushroom-gravy.
Ingredients
1/2 oz dried porcini mushrooms
2 Tbsp warm water
1 1/2 Tbsp canola oil
6 Tbsp white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 tsp salt (optional)
1 tsp onion powder
1/4 tsp freshly ground black pepper or to taste
Directions
Soak mushrooms in warm water for 5 minutes.
In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Fiber: 2 g; Sodium: 115 mg; Protein: 1 g; Carbohydrates: 5 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
TURKEY ROULADE
Recipe Yield: Yield: 8 servings. Serving size: 2 slices (4 ounces).
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-roulade.
Ingredients
1/2 boneless, skinless turkey breast, about 1-1/2 lb
1-1/2 cups Cornbread and Dried Fruit Dressing
1/4 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp marjoram
1/4 tsp thyme
1/4 tsp sage
1 Tbsp canola oil
Need: kitchen twine and plastic wrap
Directions
Preheat oven to 350F.
Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.
Place roulade in shallow roasting pan, then place in oven. Roast for 45 to 60 minutes or until internal temperature measured with an instant-read thermometer reads 155F.
Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices. Serve with Porcini Mushroom Gravy, Warm Apple and Cranberry Sauce and extra Cornbread and Dried Fruit Dressing.
Notes:
This elegant turkey entree with stuffing offers a unique presentation of America’s traditional holiday combination.
Nutritional Information Per Serving: Calories: 140; Fat: 3.5 g; Saturated Fat: 0.5 g; Sodium: 150 mg; Cholesterol: 65 mg; Protein: 222 g; Carbohydrates: 5 g
CORNBREAD AND DRIED FRUIT DRESSING
This recipe begins, “This colourful dressing has layers of flavour that allow for a delicious side dish on its own as well as blend well in the Turkey Roulade entree. Yield: 6 cups; enough for Turkey Roulade and 8 side dish servings. Serving size: 1/2 cup.”
Recipe Yield: Yield: 6 cups
Source: Cheryl Forberg, R.D.
View this online at https://diabeticgourmet.com/diabetic-recipes/cornbread-and-dried-fruit-dressing.
Ingredients
4 cups cornbread cubes, dried
4 oz lean Italian turkey sausage, casing removed
1 Tbsp canola oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 tsp dried thyme
3/4 tsp dried sage
1/4 tsp dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 tsp salt
1/4 tsp ground black pepper
Canola oil cooking spray
1 egg, lightly beaten
Directions
Preheat oven to 350F. Place cornbread cubes in large bowl and set aside.
In small nonstick skillet, cook sausage over medium to high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Nutritional Information Per Serving: Calories: 100; Fat: 3.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 310 mg; Cholesterol: 30 mg; Protein: 3 g; Carbohydrates: 12 g
PORCINI MUSHROOM GRAVY
This recipe begins, “While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.”
Recipe Yield: Yield: 2 cups; 8 servings. Serving size: 1/4 cup.
Source: Cheryl Forberg, R.D.
View online at https://diabeticgourmet.com/diabetic-recipes/porcini-mushroom-gravy.
Ingredients
1/2 oz dried porcini mushrooms
2 Tbsp warm water
1 1/2 Tbsp canola oil
6 Tbsp white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 tsp salt (optional)
1 tsp onion powder
1/4 tsp freshly ground black pepper or to taste
Directions
Soak mushrooms in warm water for 5 minutes.
In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Fiber: 2 g; Sodium: 115 mg; Protein: 1 g; Carbohydrates: 5 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
Friday, December 1, 2017
Friday Recipes
Here are six yummy recipes to help you through the weekend and beyond, including Island Stew, Sweet and Sour and Creamy Baked Custard with Maple Syrup. Enjoy!
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs
Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
ISLAND STEW, SWEET AND SOUR
Recipe Yield: 6 Servings (About 1-1/4 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour
Print version: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour/print/
Ingredients
1-1/2 pounds chicken tenders
1 tablespoon vegetable oil
3 cups frozen stir-fry pepper blend
2 teaspoons minced garlic
2 teaspoons minced gingerroot
1-2 jalapeno chilies, finely chopped
3 cups reduced-sodium fat-free chicken broth
1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved
2 tablespoons light brown sugar
2-3 teaspoons curry powder
2-3 tablespoons apple cider vinegar
2 tablespoons cornstarch
1 can (15 ounces) black beans, rinsed, drained
Directions
Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.
Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.
Heat mixture to boiling.
Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.
Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg;Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 34.7 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs
Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
ISLAND STEW, SWEET AND SOUR
Recipe Yield: 6 Servings (About 1-1/4 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour
Print version: https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour/print/
Ingredients
1-1/2 pounds chicken tenders
1 tablespoon vegetable oil
3 cups frozen stir-fry pepper blend
2 teaspoons minced garlic
2 teaspoons minced gingerroot
1-2 jalapeno chilies, finely chopped
3 cups reduced-sodium fat-free chicken broth
1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved
2 tablespoons light brown sugar
2-3 teaspoons curry powder
2-3 tablespoons apple cider vinegar
2 tablespoons cornstarch
1 can (15 ounces) black beans, rinsed, drained
Directions
Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.
Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.
Heat mixture to boiling.
Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.
Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg;Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 34.7 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
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