Thursday Recipes

Almost the end of the work week. Here are six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

GINGERED CARROTS

Source: The Diabetic Newsletter

Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots

Ingredients

3/4 pound fresh carrots

1/2 cup chicken broth

Dash onion powder

2 tablepoons fresh lemon juice

1/2 teaspoon ground ginger

1 tablespoon fresh parsley, chopped

1 tablespoon whipped butter

Directions

Cut carrots julienne (matchstick slices) or in thin rounds.

In a saucepan, add the carrots, broth and onion powder.

Cook 15 minutes or until carrots are tender.

Drain, add remaining ingredients, and toss lightly.

Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable

HAWAIIAN BURGERS

Source: The Diabetic Newsletter

Recipe Yield: Servings: 4

To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers

Ingredients

1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices- 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

ROSEMARY-SAGE STEAK

Recipe Yield: 8 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll

Ingredients

2 pounds boneless top sirloin steak, all visible fat removed

Marinade:

1/2 cup chopped onion (1 medium)

1/4 cup fresh lemon juice (1 to 2 medium lemons)

3 tablespoons dry white wine (regular or nonalcoholic)

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed

2 tablespoons finely chopped fresh sage or 2 teaspoons dried

1 tablespoon Dijon mustard

3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic

1 teaspoon olive oil

1/2 teaspoon pepper

1/4 teaspoon salt

Directions

Put steak in an airtight plastic bag.

In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.

Preheat grill on medium-high heat.

Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Low-fat Meat

Thursday Recipes

Almost the end of the work week. Of course, if you're like many of us, you may already be looking at an unexpected time-off. In this time of pandemic, please stay safe! Having diabetes puts one at a higher risk...so take all the precautions you can.

In the meantime, we do have to eat. Here are six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

GINGERED CARROTS

Source: The Diabetic Newsletter

Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots

Ingredients

3/4 pound fresh carrots

1/2 cup chicken broth

Dash onion powder

2 tablepoons fresh lemon juice

1/2 teaspoon ground ginger

1 tablespoon fresh parsley, chopped

1 tablespoon whipped butter

Directions

Cut carrots julienne (matchstick slices) or in thin rounds.

In a saucepan, add the carrots, broth and onion powder.

Cook 15 minutes or until carrots are tender.

Drain, add remaining ingredients, and toss lightly.

Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable

HAWAIIAN BURGERS

Source: The Diabetic Newsletter

Recipe Yield: Servings: 4

To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers

Ingredients

1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices- 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

ROSEMARY-SAGE STEAK

Recipe Yield: 8 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll

Ingredients

2 pounds boneless top sirloin steak, all visible fat removed

Marinade:

1/2 cup chopped onion (1 medium)

1/4 cup fresh lemon juice (1 to 2 medium lemons)

3 tablespoons dry white wine (regular or nonalcoholic)

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed

2 tablespoons finely chopped fresh sage or 2 teaspoons dried

1 tablespoon Dijon mustard

3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic

1 teaspoon olive oil

1/2 teaspoon pepper

1/4 teaspoon salt

Directions

Put steak in an airtight plastic bag.

In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.

Preheat grill on medium-high heat.

Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Low-fat Meat

Stews

If you love stews as much as I do, today's the perfect post for you. The six recipes include Chunky Chicken, Vegetable and Rosemary Stew and Savory Beef Stew. Enjoy!

INDONESIAN TOFU AND VEGETABLE STEW

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

Source: Patricia Chuey, RD

View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.

Ingredients

1 Tbsp freshly grated ginger

Juice of one medium sized lime

1 1/2 Tbsp canola oil, divided

1 (12 oz) block of firm or extra firm tofu, diced into cubes

1 large onion, diced

2 cloves garlic, minced

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp ground cloves

1 cup sodium-reduced vegetable or chicken broth

1 cup light coconut milk

2 cups green beans, cut in 2 inch pieces

1 red bell pepper, diced

1 medium zucchini, diced

2 Tbsp fresh cilantro

Directions

In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.

In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.

b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.

Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Notes:

With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g

CLASSIC BEEF STEW

Recipe Yield: Makes 8 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.

Ingredients

1 tablespoon oil

2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes

2 cups sliced onions

4 cloves garlic, chopped

1 green bell pepper, sliced

4 large celery stalks, cut into 2-inch pieces

8 medium carrots

4 large baking potatoes (about 2 pounds) cut into eighths

1 28-ounce can whole tomatoes

1 15-ounce can tomato sauce

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 cup fat-free beef stock (double strength)

1 tablespoon dried basil

salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.

In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.

Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.

Notes:

Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.

Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat

CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW

Recipe Yield: 6 servings.

Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.

View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.

Ingredients

1 Tbsp canola oil

12 oz boneless chicken breasts, cut into 1-inch pieces

1 Tbsp canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch pieces

2 cups water

2 dried bay leaves

1/4 tsp crushed red pepper flakes

1 can (15 oz) reduced-sodium navy beans, rinsed and drained

1 cup grape tomatoes, quartered

1/2 cup chopped fresh Italian parsley

1 Tbsp chopped fresh rosemary

3/4 tsp salt

Directions

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Notes:

Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.

Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

SAVORY BEEF STEW

Recipe Yield: Servings: 12

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.

Ingredients

Vegetable oil spray

2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces

Vegetable oil spray

1 teaspoon olive oil

1 cup finely chopped onion (about 2 medium)

5-1/2 cups Beef Broth (low-sodium variety)

1 teaspoon dried thyme, crumbled

1 teaspoon dried marjoram, crumbled

1 bay leaf, broken in half

1 pound red potatoes, unpeeled (about 3 medium)

2 large carrots

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

1 cup diced red bell pepper (1 medium)

1/2 cup thinly sliced green onions (green and white parts)

2 cups Beef Broth (low-sodium variety)

1/4 cup plus 2 tablespoons cornstarch

1/4 cup no-salt-added tomato paste

1 teaspoon salt-free Italian herb seasoning

3/4 teaspoon pepper

1/2 teaspoon salt

Directions

Preheat broiler.

Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.

Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.

Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.

Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.

Add bell pepper and green onion.

In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.

Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g

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

PORK AND ZUCCHINI STEW

Recipe Yield: Yield: 6 servings.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.

Ingredients

3 boneless pork chops, cut into 3/4-inch cubes

3 tablespoons flour

1/2 teaspoon garlic salt

1/2 teaspoon pepper

1 tablespoon vegetable oil

1 medium onion, chopped

1 green pepper, chopped

4 cups fresh mushrooms, sliced

2 14 1/2-oz cans stewed tomatoes, undrained

2 medium zucchini, halved lengthwise & sliced 1/2-inch thick

2 teaspoons dried basil, crushed

1 teaspoon dried oregano, crushed

1/3 cup Parmesan cheese, grated

Directions

In a plastic or paper bag combine flour, garlic salt and pepper.

Add pork cubes; shake until coated with flour mixture. Set aside.

In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.

Add pork, cook and stir for 2-3 minutes or until browned.

Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.

Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g

Friday Recipes

It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Hearty Irish Stew and Southern-Style Slaw. Enjoy!

SPICY PORTUGUESE BEEF STEAK KABOBS

Recipe Yield: Yield: 6 servings

Source: The Beef Checkoff

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.

Ingredients

1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick

1 large red bell pepper, cut into 1-inch pieces

Seasoning:

2 tablespoons chopped fresh cilantro

2 tablespoons olive oil

2 teaspoons hot pepper sauce

1 clove garlic, minced

1/4 to 1/2 teaspoon crushed red pepper (optional)

Directions

Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.

Alternately thread beef and bell pepper onto six 10-inch metal skewers.

Place kabobs on grid over medium, ash-covered coals.

Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.

Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g

ALMOND BERRY MUFFINS

Recipe Yield: Yield: 12 servings

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.

Ingredients

2-1/4 cups whole grain or wheat pastry flour

4 teaspoons baking powder

1/4 cup ground flaxseed

1/2 teaspoon salt

2/3 cup fresh blueberries

2/3 cup fresh raspberries

1 cup 2% milk

2 eggs

1/3 cup Splenda Sugar Blend

1/3 cup canola oil

1 teaspoon almond extract

Directions

Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.

In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.

In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.

Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.

Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

Notes:

Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.

Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g

LOWER-CARB CHOCOLATE CHIP COOKIES

Recipe Yield: Yield: 2 dozenServing size: 1 cookie

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.

Ingredients

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful or Granulated*

1/3 cup firmly packed light brown sugar

3/4 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup semi-sweet chocolate chips or mini chocolate chips

*May substitute 8 packets Equal sweetener

Directions

Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.

Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.

Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Notes:

These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 starch, 1 fat

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

BUFFALO TURKEY TACOS

Recipe Yield: Makes 8 servings

Source: Jennie-O

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

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's yummy recipes include Baked Chicken Tenders and Chocolate Chip Pumpkin Muffins. Enjoy!

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

CREAMY PUMPKIN APPLE BISQUE

Recipe Yield: Yield: 4 servings

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipes/creamy-pumpkin-apple-bisque.

Ingredients

1 Tbsp canola oil

1 cup diced onions

1/2 medium Gala apple, peeled and chopped

1 can (14oz) reduced-sodium chicken broth

1/2 of (15oz) can solid pumpkin

2 Tbsp sugar

1-1/2 tsp ground cinnamon

1/2 tsp ground cumin

1/2 tsp salt

1/8 tsp cayenne pepper

1-1/2 cups fat-free half and half

1/4 cup fat-free sour cream

Directions

Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 minutes or until onions begin to brown.

Place onion mixture in a blender with 1 cup broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 minutes.

Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.

Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly brown the onions quickly.

Notes:

Enjoy the tastes of the season with this decadent soup.

Nutritional Information Per Serving: Calories: 175; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 635 mg; Cholesterol: 5 mg; Protein: 6 g; Carbohydrates: 26 g

EGGPLANT LASAGNA

Recipe Yield: Yield: 8 servings

Source: Hunt’s

View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.

Ingredients

Pam Original No-Stick Cooking Spray

1 cup part-skim ricotta cheese

3/4 cup grated Parmesan cheese

3/4 teaspoon dried Italian seasoning

1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices

1/4 cup extra virgin olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 package (20 ounces) ground turkey

3/4 cup chopped yellow onion

1 tablespoon finely chopped garlic

1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained

1/4 cup Hunt's Tomato Paste (or Hunt's Organic)

1/4 cup thinly sliced fresh basil

1-1/2 cups shredded part-skim mozzarella cheese

Directions

Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.

In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.

Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.

In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.

Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.

Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.

Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.

Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.

Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.

Notes:

An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.

Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g

BAKED CHICKEN TENDERS

This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”

Source: USDA; CNPP

Recipe Yield: 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.

Ingredients

1 pound chicken thighs or breast, boneless, skinless

1 cup cereal crumbs, cornflake type

1/2 teaspoon Italian herb seasoning

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1 teaspoon paprika

Directions

Preheat oven to 400 degrees.

Lightly grease a cooking sheet.

Cut chicken into bite-sized pieces.

Place cornflakes in plastic bag and crush by using a rolling pin.

Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.

Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.

Place chicken pieces on cooking sheet so they are not touching.

Bake until golden brown, about 12-14 minutes.

Serve hot.

Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g

CHOCOLATE CHIP PUMPKIN MUFFINS

Recipe Yield: Yield: 12 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins

Ingredients

1 cup pumpkin puree (canned or homemade)

1/2 cup vegetable oil

1/4 cup unsweetened applesauce

2 eggs, beaten

1 tablespoon molasses

1 cup all-purpose flour

3/4 cup whole wheat flour

1 cup Equal Spoonful or Granulated*

1 teaspoon baking powder

1 teaspoon baking soda

3/4 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon salt

3/4 cup semi-sweet chocolate chips

* May substitute 24 packets Equal sweetener

Directions

Lightly spray 12 muffin cups or line with paper-liners; set aside.

Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.

Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.

Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F 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.

Notes:

Pumpkin and chocolate are combined in these easy-to-make muffins.

Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 starch, 2 fat

HEARTY MUSHROOM BARLEY SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Mexican Meatball Kabobs and Hearty Irish Stew. Enjoy!

ALMOND BERRY MUFFINS

Recipe Yield: Yield: 12 servings

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.

Ingredients

2-1/4 cups whole grain or wheat pastry flour

4 teaspoons baking powder

1/4 cup ground flaxseed

1/2 teaspoon salt

2/3 cup fresh blueberries

2/3 cup fresh raspberries

1 cup 2% milk

2 eggs

1/3 cup Splenda Sugar Blend

1/3 cup canola oil

1 teaspoon almond extract

Directions

Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.

In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.

In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.

Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.

Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

Notes:

Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.

Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g

LOWER-CARB CHOCOLATE CHIP COOKIES

Recipe Yield: Yield: 2 dozenServing size: 1 cookie

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.

Ingredients

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful or Granulated*

1/3 cup firmly packed light brown sugar

3/4 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup semi-sweet chocolate chips or mini chocolate chips

*May substitute 8 packets Equal sweetener

Directions

Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.

Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.

Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Notes:

These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 starch, 1 fat

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

MEXICAN MEATBALL KABOBS

Recipe Yield: Yield Makes 30 servings, 2 skewers each

View this online at https://diabeticgourmet.com/diabetic-recipes/mexican-meatball-kabobs.

Ingredients

Nonstick cooking spray

3 pounds lean ground beef

2 cups quick oats

1 can (12 fluid ounces) Nestle’s Carnation Evaporated Milk

2 large eggs

1/2 cup ketchup

2 packets (1.25 ounces each) taco seasoning mix

1 teaspoon ground black pepper

3 large bell peppers (any color), cut into 60, 1-inch pieces

60 4-inch wooden skewers

Salsa and sour cream (optional)

Directions

Preheat oven to 350F. Foil-line 3 baking sheets and spray with nonstick cooking spray.

Combine ground beef, oats, evaporated milk, eggs, ketchup, taco seasoning and black pepper in large bowl until just mixed. Form mixture into 120, 1-inch meatballs. Place on prepared baking sheets.

Bake for 15 to 20 minutes or until no longer pink in center. Drain on paper towels, if needed.

Thread two meatballs and one piece of pepper on each skewer. Place on large serving platter. Serve with salsa and sour cream.

Nutritional Information Per Serving: Calories: 110; Fat: 1.5 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 260 mg; Cholesterol: 40 mg; Protein: 11 g; Carbohydrates: 8 g; Sugars: 3 g

CORN MUFFINS

Recipe Yield: Servings: 12

View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins

Ingredients

1/2 cup corn meal

1 cup flour

1 tablespoon baking powder

3/4 cup skim milk

1 tablespoon butter or margarine, melted

1 egg

Directions

Mix dry ingredients together.

Add lightly beaten egg, milk and butter.

Mix just until moist.

Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.

Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g

TEN-MINUTE GAZPACHO

Recipe Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.

Ingredients

2 cups tomato juice, preferably reduced-sodium

2 garlic cloves, chopped

2 tsp. olive oil

2 Tbsp. bread crumbs

1/2 Tbsp. white wine vinegar

Salt and freshly ground black pepper, to taste

1/4 cup seeded and diced cucumber

1/4 cup finely diced green bell pepper

1 plum tomato, seeded and finely diced

1/4 cup red onion, finely diced

1/4 cup zucchini, finely diced (optional)

1 hard boiled egg white, finely chopped (optional)

Directions

In a blender, purée tomato juice, garlic and olive oil.

Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.

Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary.

Divide soup among 4 serving bowls.

Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Notes:

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g

Beef

No matter what kind of meat is available, beef remains high in popularity. Here are six beefy recipes to help you through the day, including Spicy Portuguese Beef Steak Kabobs and Pepper Beef Steak with Garlic-Cilantro Butter. Enjoy!

ITALIAN BEEF STUFFED SHELLS MARINARA

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g

PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER

Recipe Yield: Makes 4 servings

Source: TBC

View online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.

Ingredients

4 beef round tip center steaks, cut 3/4 inch thick

1/3 cup country Dijon-style mustard

2 tablespoons coarsely ground mixed peppercorns

2 teaspoons ground cumin

1/4 cup butter, softened

1 tablespoon minced fresh cilantro

1 teaspoon minced garlic

2 fresh mild green chili peppers such as Anaheim peppers

Directions

Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.

Combine butter, cilantro and garlic in small bowl. Set aside.

Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)

Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.

Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 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.

View online at 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

BALSAMIC MARINATED STEAK & ASPARAGUS

Recipe Yield: Makes 4 servings

Source: TBC

View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.

Ingredients

4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)

1 pound fresh asparagus

1/2 teaspoon salt

1/8 teaspoon pepper

Marinade:

2/3 cup prepared balsamic vinaigrette

2 tablespoons Dijon-style mustard

Directions

Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)

During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.

Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g

SPICY PORTUGUESE BEEF STEAK KABOBS

Recipe Yield: Yield: 6 servings

Source: The Beef Checkoff

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.

Ingredients

1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick

1 large red bell pepper, cut into 1-inch pieces

Seasoning:

2 tablespoons chopped fresh cilantro

2 tablespoons olive oil

2 teaspoons hot pepper sauce

1 clove garlic, minced

1/4 to 1/2 teaspoon crushed red pepper (optional)

Directions

Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.

Alternately thread beef and bell pepper onto six 10-inch metal skewers.

Place kabobs on grid over medium, ash-covered coals.

Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.

Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

Where's the Beef?

Back during the 1980s, there was a popular commercial that asked that burning question, "Where's the beef?" We even watched as little old women drove in their quest to find the beef.

While those old hamburger commercials may have long been retired, many people still enjoy beef for lunch or dinner. For those folks, here are six recipes you can sink your teeth into (without asking that infamous question), including Italian Beef Stuffed Shells Marinara and Asian Beef Kabobs. Enjoy!

CHILI CARNIVALE

Recipe Yield: Makes 8 servings

Source: TBC

View online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.

Ingredients

2 pounds Ground Beef (95% lean)

1 can (28 ounces) crushed tomatoes, undrained

1 can (14-1/2 ounces) diced tomatoes with mild green chilies

1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth

1 bottle (12 ounces) regular or light beer

1 medium yellow onion, diced

2 medium green, red, yellow or orange bell peppers, diced

1 can (6 ounces) tomato paste

1/3 cup chili powder

1 large jalapeno pepper, seeded, finely chopped

2 tablespoons minced garlic

1 tablespoon ground cumin

1 teaspoon dried oregano leaves

2 cans (15 ounces each) black beans, rinsed, drained

Lime wedges and baked tortillas chips (optional)

Toppings:

Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion

Directions

Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.

Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.

Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.

Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.

Note: 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 doneness.

Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

ASIAN BEEF KABOBS

Recipe Yield: Yield: 16 appetizers

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.

Ingredients

1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick

1/4 cup hoisin sauce

2 tablespoons dry sherry

2 teaspoons packed light brown sugar

1 teaspoon dark sesame oil

6 green onions, sliced diagonally into 1-1/2-inch pieces

Directions

Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.

Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.

Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.

Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.

Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g

ITALIAN BEEF STUFFED SHELLS MARINARA

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

Wednesday Recipes

Here we are, half-way through the week. If we've made it this far, we can make it through the rest of the week.

Here are today's six recipes to help us through the rest of the week, including Hearty Irish Stew and Sweet Potato Pie. Enjoy!

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

JALAPENO BROCCOLI

Recipe Yield: Yield: 4 to 5 servings

Source: America's Everyday Diabetes Cookbook

Book Title: America's Everyday Diabetes Cookbook

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

Ingredients

1 teaspoon salt, optional

1 head broccoli, trimmed and separated into spears

1 tablespoon balsamic vinegar

2-3 tablespoons olive oil

2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)

1/4 cup toasted pine nuts

Few sprigs fresh coriander or parsley, chopped

Directions

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).

Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.

In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.

Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.

Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g

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

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT

This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”

Recipe Yield: Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout

Ingredients

1-1/2 to 2 pounds chicken leg quarters

3 tablespoons olive oil, divided

1 teaspoon salt, divided

1 teaspoon freshly ground black pepper, divided

1 small eggplant, cut into 1/2-inch dice

1 medium zucchini, cut into 1/2-inch dice

1 small onion, diced

2 cloves garlic, minced

1/4 cup white wine or water

1 (14.5 ounce) can diced tomatoes with juices

1/4 cup pimento-stuffed green olives, roughly chopped

2 tablespoons capers, rinsed

2 tablespoons red wine vinegar

1 teaspoon sugar

2 tablespoons parsley, minced

Directions

In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.

Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.

Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.

To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.

Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g

CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW

Recipe Yield: 6 servings.

Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.

View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.

Ingredients

1 Tbsp canola oil

12 oz boneless chicken breasts, cut into 1-inch pieces

1 Tbsp canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch pieces

2 cups water

2 dried bay leaves

1/4 tsp crushed red pepper flakes

1 can (15 oz) reduced-sodium navy beans, rinsed and drained

1 cup grape tomatoes, quartered

1/2 cup chopped fresh Italian parsley

1 Tbsp chopped fresh rosemary

3/4 tsp salt

Directions

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Notes:

Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.

Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

Friday Recipes

It's finally Friday! Here are six recipes to help you through the weekend, including Baked Cajun Chicken and Meatballs with Cranberry Barbecue Sauce. Enjoy!

CRANBERRY-APPLE SPINACH SALAD

View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad

Source: The Complete Diabetes Prevention Plan

Recipe Yield: Yield: 4 servings

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g

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

CHIPOTLE ALBONDIGAS MEATBALLS

Recipe Yield: Yield: Makes 12 servings, 1 per serving

https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs

Ingredients

1 pound Ground Beef

1/4 cup soft whole wheat bread crumbs

1 large egg, slightly beaten

4 tablespoons chopped fresh cilantro, divided

2 tablespoons water

1 teaspoon ground chipotle chili powder, divided

1/2 teaspoon salt

1 can (15 ounces) tomato sauce

Chopped fresh cilantro (optional)

Directions

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Yield: 24 mini meatballs, 1 per serving.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce

Ingredients

1/2 pound ground beef Brisket

1/4 pound ground beef Ribeye Steak Boneless

1/4 pound Ground Beef (95% lean)

1 cup seasoned stuffing mix

1 egg, beaten

3 tablespoons water

1 teaspoon minced garlic

1/4 teaspoon salt

1/8 teaspoon pepper

Cranberry Barbecue Sauce:

2 teaspoons vegetable oil

1/2 cup chopped white onion

1 tablespoon minced garlic

2-1/2 cups fresh cranberries

1/2 cup orange juice

1/2 cup water

1/3 cup ketchup

1/4 cup light brown sugar

2 tablespoons cider vinegar

2 tablespoons molasses

1/2 teaspoon ground red pepper

Salt

Directions

Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.

Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.

Serve meatballs with barbecue sauce.

Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

HEARTY IRISH STEW

This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”

Source: American Institute for Cancer Research.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew

Ingredients

1 tablespoon extra-virgin olive oil

1-1/4 pounds beef, top round, cut into 3/4-inch pieces

3 cloves garlic, minced

salt, to taste

pepper, to taste

1 medium onion, coarsely chopped

3 medium carrots, peeled and cut into 3/4-inch pieces

2 medium parsnips, cut into large chunks (optional)

3 cups low-fat, reduced-sodium beef broth

4 medium russet potatoes, peeled and cut into large chunks

1 tablespoon chopped fresh rosemary

1 leek, coarsely chopped

2 tablespoons chopped fresh parsley

Directions

In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.

Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.

Serve hot and garnish with parsley, if desired.

Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch