Diabetic Delights: A Confessions of a Foodie Offspring: Grilled Chicken Breasts with Fruit Salsa

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Friday, March 26, 2021

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Grilled Chicken Breasts With Fruit Salsa and Lemon-Glazed Baby Carrots. Enjoy!

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak, cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat

PASTA SALAD

This comes from the infamous long-since-forgotten emailing list, though I suspect it's a diabetic recipe, as it has the nutritional info. Yield: 6 servings (6 cups total)

Ingredients

3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta

1 large ripe tomato, cored, seeded, and chopped

1 medium green bell pepper, cored, seeded, and chopped

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1/2 cup black olives, drained and sliced

1/2 cup prepared fat-free Italian or Parmesan-pepper dressing

Directions

Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)

Nutritional Information Per Serving (1 cup): Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g

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

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

CHICKEN AND EGGPLANT PARMESAN

Yield: 4 servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-eggplant-parmesan.

Ingredients

4 crosswise slices of eggplant, skin on, approximately 1/2 inch thick

1 whole egg

1 egg white

1 tablespoon water or milk

2/3 cup seasoned bread crumbs

3 tablespoons chopped fresh parsley

1 tablespoon grated Parmesan cheese

1 pound skinless, boneless chicken breasts (about 4)

2 teaspoons vegetable oil

1 teaspoon minced garlic

1/2 cup tomato pasta sauce

1/2 cup grated mozzarella cheese

Directions

Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.

In a small bowl, whisk together whole egg, egg white and water. On plate stir together bread crumbs, parsley and Parmesan. Dip eggplant slices in egg wash, then coat with bread-crumb mixture. Place on prepared pan and bake for 20 minutes, or until tender, turning once.

Meanwhile, pound chicken breasts between slices of waxed paper to 1/4-inch thickness. Dip chicken in remaining egg wash, then coat with remaining bread-crumb mixture. heat oil and garlic in nonstick skillet sprayed with vegetable spray and cook for 4 minutes, or until golden brown, turning once.

Spread 1 tablespoon of tomato sauce on each eggplant slice. Place one chicken breast on top of each eggplant slice. Spread another 1 tablespoon of tomato sauce on top of each chicken piece. Sprinkle with cheese and bake for 5 minutes or until cheese melts.

Nutritional Information Per Serving: Calories: 325; Fat: 11 g; Sodium: 924 mg; Cholesterol: 127 mg; Protein: 35 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat

LEMON-GLAZED BABY CARROTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.

Ingredients

1 pound peeled baby carrots

1/4 cup chicken stock, or vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

Friday, September 25, 2020

Friday Recipes

If you're like me, and have lost track of time, here's today's news: It's Friday. (Yay!) Today's offerings (to help you through the weekend) include Chorizio Pork Tacos with Creamy Slaw and Cinnamon Pumpkin Torte. Enjoy!

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat

BROCCOLI RABE SAUTE

This recipe begins, “Combining red and green vegetables is both festive and healthful. Sometimes rapini can taste a little bitter. If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it.”

Recipe Yield: Yield: 8 servings. Serving size: 1 cup.

Source: Cheryl Forberg, R.D.

View this online at https://diabeticgourmet.com/diabetic-recipes/broccoli-rabe-saute.

Ingredients

2 Tbsp canola oil

3 bunches rapini (broccoli rabe), about 3 1/4 lb, rinsed, trimmed and cut into 3-inch pieces

3 large garlic cloves, minced or crushed

1/2 tsp salt

1-1/2 cups diced roasted red bell pepper, from one 12-oz jar

3 Tbsp slivered almonds, toasted

Directions

Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.

Add roasted pepper and toasted almonds, toss and serve.

Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Fiber: under 1 g; Sodium: 55 mg; Protein: 7 g; Carbohydrates: 11 g

STEAK, ROASTED TOMATO AND BEAN CHILI

Recipe Yield: Makes 8 servings.

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.

Ingredients

3 pounds Shoulder Steaks, cut 3/4-inch thick

2 tbsp vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

2-1/2 cups no-salt added roasted tomato salsa

1/4 cup chili powder

2 tsp ground cumin

2 cans (15 ounces each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions

Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g

CHORIZIO PORK TACOS WITH CREAMY SLAW

This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."

Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.

Ingredients

3 tablespoons mayonnaise

2 teaspoons lime juice

1/8 teaspoon salt

2 cups shredded green cabbage

1/4 cup sliced green onions

1 lb ground pork

2/3 cup water

1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix

1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)

1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package

1/4 cup thinly sliced radishes

2 tablespoons chopped fresh cilantro leaves

Lime wedges, if desired

Preparation

In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.

In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.

Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.

Expert Tips

To save time, purchase shredded cabbage.

Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.

Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat

Carbohydrate Choice: 1

CINNAMON PUMPKIN TORTE

Recipe Yield: 24 Servings

Source: Magic Herbs

Book Title: Magic Herbs

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Bread/Starch; 1 Vegetable

Tuesday, July 28, 2020

Tuesday Recipes

Here are six yummy recipes to help you through the day, including Steak, Roasted Tomato and Bean Chili and Roasted Garlic Sweet Pepper Strips. Enjoy!

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

CHICKEN IN WINE SAUCE

Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce

Source: Gourmet Inspirations Healthy Cooking

Book Title: Gourmet Inspirations Healthy Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.

Ingredients

6 single chicken breasts (24 oz. raw weight) skinned, boned and washed

1 teaspoon butter

1 teaspoon oil

3 tablespoons cornstarch

1-1/2 chicken broth, unsalted

1/3 cup skim milk

1/3 cup lemon juice

1/3 cup dry white wine

3 cloves garlic, crushed

1/4 cup Parmesan cheese, fresh, grated

Directions

Prepare chicken breasts and set aside.

Place butter in large skillet, heating to medium high.

Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.

Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.

Remove pan from heat and, slowly, add 1 cup of broth.

Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.

When sauce has thickened slightly, pour over chicken breasts.

Sprinkle Parmesan over chicken.

Bake 30 minutes at 350 degrees F.

Serve over brown rice.

Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g

Diabetic Exchanges: 3 Low-Fat Meat

ROASTED GARLIC SWEET PEPPER STRIPS

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-garlic-sweet-pepper-strips.

Ingredients

4 large sweet peppers (combination of green, red and yellow)

2 tablespoons olive oil

1-1/2 teaspoons crushed garlic

1 tablespoon grated Parmesan cheese

Directions

Preheat oven to 400 degrees F.

On baking sheet, bake whole peppers for 15 to 20 minutes, turning occasionally, or until blistered and blackened. Place in paper bag; seal and let stand for 10 minutes.

Peel off charred skin from peppers; cut off tops and bottoms. Remove seeds and ribs; cut into 1 inch wide strips and place on serving platter.

Mix oil with garlic; brush over peppers. Sprinkle with cheese.

Nutritional Information Per Serving: Calories: 112; Fat: 8 g; Fiber: 2 g; Sodium: 30 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 11 g

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

STEAK, ROASTED TOMATO AND BEAN CHILI

Recipe Yield: Makes 8 servings.

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.

Ingredients

3 pounds Shoulder Steaks, cut 3/4-inch thick

2 tbsp vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

2-1/2 cups no-salt added roasted tomato salsa

1/4 cup chili powder

2 tsp ground cumin

2 cans (15 ounces each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions

Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g

Wednesday, July 1, 2020

Chicken

There was a time when chicken was considered a Sunday-only meal. (Think early- to mid-twentieth century.) Now it's an anytime meal. Check out today's six chicken recipes, including Chicken Cordon Bleu and Chicken Stew with Red Wine. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan.

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

CHICKEN JAMBALAYA

Recipe Yield: Makes 6 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya.

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g

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

CHICKEN STEW WITH RED WINE

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes.

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stew-with-red-wine.

Ingredients

4 boneless, skinless chicken breast halves

2 teaspoons olive oil

1 medium onion, chopped

2 large cloves garlic, minced

1 tablespoon flour

3/4 cup reduced-sodium fat-free chicken broth

3/4 cup dry red wine OR reduced-sodium fat-free chicken broth

1 bay leaf

1-1/2 teaspoons dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon black pepper

Salt, to taste

Directions

Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.

Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable, 3 Meat

CHICKEN CORDON BLEU

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes.

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Notes:

This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

FRENCH COUNTRY BEAN SOUP

Recipe Yield: Makes 8 servings (with chicken)

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup.

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces (optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

Thursday, June 4, 2020

Thursday Recipes

It's almost the end of the week; thank goodness! Here are six yummy recipes to help you through the day, including Steak Kabobs With Caramelized Onion Relish and Southern Pecan Pie. (Yum!) Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

View this inline at https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs.

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.

Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.

Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

STEAK KABOBS WITH CARAMELIZED ONION RELISH

Recipe Yield: Makes 12 appetizer servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.

Ingredients

Kabobs:

1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick

1 teaspoon garlic-pepper seasoning

Fresh basil leaves (optional)

Caramelized Onion Relish:

2 tablespoons olive oil

1 large red onion, sliced

1/2 cup balsamic vinegar

1/4 cup brown sugar

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.

Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Serve kabobs with relish. Garnish with basil leaves, as desired.

Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g

SOUTHERN PECAN PIE

Recipe Yield: Servings: 10

View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce.

Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetener mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g

Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat

Thursday, May 7, 2020

Thursday Recipes

Here are six yummy recipes to help you through the day, including Chicken Cordon Bleu and Italian Lentil Stew. Enjoy!

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CHICKEN CORDON BLEU

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes.

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Notes:

This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

TURKEY BURGERS

Recipe Yield: 4 Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.

Ingredients

1 egg white

1 thin slice whole-wheat bread

1 small onion, grated

1 pound ground turkey

2 teaspoons ground coriander

Salt to taste

1 teaspoon pepper

1/4 teaspoon ground nutmeg

2 teaspoons virgin olive oil

Directions

In a large bowl, lightly beat egg white.

Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.

In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.

Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Meat

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

ITALIAN LENTIL STEW

Makes 8 servings if served as a stew, more if thinned to a soup.

View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.

Ingredients

1 Tbsp. extra virgin olive oil

1 medium carrot, finely chopped (about 1 cup)

1 small onion, finely chopped (about 1 cup)

1 cup diced fennel

1-1/2 cups green or small brown lentils

1/2 cup finely-chopped flat-leaf parsley

1/2-1 tsp. basil

1/2-1 tsp. marjoram

1/2-1 tsp. chopped dried chives

Salt and freshly ground black pepper, to taste

1/3 cup small pasta

Directions

In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.

Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.

Tuesday, April 28, 2020

Chicken

There was a time when chicken was a Sunday-only meal.

Now, it's an any time meal. Check out Chicken and Broccoli in Mushroom Sauce, Chicken with Tri-Colored Peppers, or any of the other yummy chicken recipes in today's post. Enjoy!

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan.

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Recipe Yield: Servings: 6

Source: American Heart Association

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce.

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

CHICKEN STEW WITH RED WINE

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes.

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stew-with-red-wine.

Ingredients

4 boneless, skinless chicken breast halves

2 teaspoons olive oil

1 medium onion, chopped

2 large cloves garlic, minced

1 tablespoon flour

3/4 cup reduced-sodium fat-free chicken broth

3/4 cup dry red wine OR reduced-sodium fat-free chicken broth

1 bay leaf

1-1/2 teaspoons dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon black pepper

Salt, to taste

Directions

Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.

Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable, 3 Meat

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

CHICKEN WITH TRI-COLORED PEPPERS

Recipe Yield: Yield: 4 servings

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.

Ingredients

2 teaspoons canola oil

1 pound boneless, skinless chicken breasts, cut into 2-inch strips

1/2 cup diced onion

2 cloves garlic, minced

1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips

1/2 cup fat-free, reduced-sodium chicken broth

2 tablespoons lite soy sauce

1 tablespoon white wine (optional)

1/2 teaspoon sesame oil

2 teaspoons cornstarch

Directions

In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.

Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.

Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.

Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g

Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

Friday, April 24, 2020

Friday Recipes

Tuesday, February 4, 2020

Tuesday Recipes

Today's offerings include Buffalo Soft Tacos and Carrot Cake with Cream Cheese Frosting. Enjoy!

ARTICHOKE CHICKEN SALAD

Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

This is from Diabetic Gourmet.

To view this online, click here.

Ingredients

1-1/2 cups shredded roasted chicken breast

1 cup marinated artichoke hearts, drained and coarsely chopped

1/2 cup 1-inch pieces roasted or broiled asparagus spears

1/4 cup chopped roasted red bell pepper

3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing

1/8 teaspoon coarsely ground black pepper

Directions

Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.

Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.

Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g

Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat

SOUTHWESTERN EGG SCRAMBLE

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble

Ingredients

3/4 cup canned (drained) hominy

2 tablespoons chopped green chilies

2 cups fat-free egg substitute

1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend

Directions

Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.

Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.

Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.

Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g

Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

BUFFALO SOFT TACOS

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos

Recipe Yield: 4 Servings. Serving size: 1 taco

Source: Cooking Up Fun For Kids With Diabetes

Book Title: Cooking Up Fun For Kids With Diabetes

Ingredients

1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)

1 teaspoon corn oil

2 cups (about 10 ounces) diced cooked chicken breast

4 (8 inch) tortillas, warmed if desired

1/2 cup (2 ounces) finely shredded Monterey Jack cheese

1 cup finely chopped lettuce

2 tablespoons + 2 teaspoons light ranch dressing

Directions

Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.

Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).

Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.

Fold each taco in half, or roll it up. Slice in half if you want to.

Notes:

Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.

Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean

CARROT CAKE WITH CREAM CHEESE FROSTING

Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.

Ingredients

1-1/4 cups whole wheat flour

Pinch of salt

2-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight (see note if you leave out raisins)

in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 tablespoon sunflower oil

2 medium egg whites, at room temperature

3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar

Directions

Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice, carrots and oil and mix well.

Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.

Notes:

Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.

Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

CHICKEN FAJITAS

Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas

Ingredients

1/2 lb. boneless, skinless chicken breast, cut into very thin strips

1 tsp. ground cumin

Juice of 1/2 lime

1 Tbsp. canola oil, divided

1/2 large white onion, thinly sliced

1 medium green bell pepper, seeded, cut in 1/2 inch strips

1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips

1/2 cup well-drained salsa

2-4 Tbsp. (according to taste) minced cilantro leaves

4 whole-wheat tortillas

Directions

Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.

About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.

Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.

Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.

Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.

Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Bread/Starch

Friday, November 2, 2018

Friday Recipes

Beginning today, while I post recipes from different sources, I'll post a link to an extra recipe or two from other sources. Check at the end of the post for any extra recipe links!

Here are six yummy recipes to help you through the weekend, including Minestrone Soup and Grilled Chicken Breasts with Fruit Salsa. Enjoy!

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

MINESTRONE SOUP

Recipe Yield: Yield: 4 servings (about 1 cup each)

Source: Cooking with The Diabetic Chef

Book Title: Cooking with The Diabetic Chef

View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.

Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.

Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Notes:

Additional info: Dietary Fiber: 5 g, Sugars: 3 g

Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat

MERINGUE COOKIES

Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)

Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning

Book Title: The New Family Cookbook For People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meringue-cookies

Ingredients

2 large egg whites

1/4 teaspoon fresh lemon juice

3/4 cup powdered sugar

1 tsp. vanilla

Pinch of salt

1/3 cup finely chopped pecans or almonds

Directions

Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.

Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.

Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.

Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g

Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

GREEN BEANS WITH TOASTED NUTS

Recipe Yield: Yield: 4 servings

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts

Ingredients

1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped peeled hazelnuts or walnuts

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Vegetable, 1 Fat

INDIVIDUAL MINIATURE CHEESECAKES

Recipe Yield: Makes: 10 servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes

Ingredients

1 cup 5% ricotta cheese

1 cup low-fat cottage cheese

1/3 cup granulated sugar

1 medium egg

1/4 cup light sour cream

1/2 teaspoon cornstarch

1/8 vanilla extract

Fruit Puree (optional)

Directions

Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.

In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.

Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.

Serve with fruit puree, if desired.

Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g

Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat

Today's link is for PROVENCAL LEMON AND OLIVE CHICKEN from Diabetes Self-Management. This recipe, which serves 10, is a yummy looking recipe, made with skinless chicken thighs, green olives, a thinly sliced lemon, along with other yumminess. Check it out at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.