Wednesday Recipes

We're half-way through the week. Today's recipes include Beef and Broccoli Stir Fry and Pumpkin Cheesecake. Enjoy!

CHICKEN BREASTS WITH ROSEMARY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

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

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

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

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

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g

Diabetic Exchanges: 1/2Vegetable, 3 Meat

SPICY PORTUGUESE BEEF STEAK KABOBS

Recipe Yield: Yield: 6 servings

Source: The Beef Checkoff

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

Ingredients

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

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

Seasoning:

2 tablespoons chopped fresh cilantro

2 tablespoons olive oil

2 teaspoons hot pepper sauce

1 clove garlic, minced

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

Directions

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

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

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

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

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

EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI

This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."

Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6

To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.

Ingredients

4 ounces bulk sweet Italian sausage

4 cups peeled and chopped eggplant

2 medium fennel bulbs, trimmed, cored, and thinly sliced

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup water

1/4 cup dry white wine

2 tablespoons tomato paste

2 cloves garlic, minced

1 teaspoon dried Italian seasoning, crushed

6 to 8 ounces dried cut ziti or penne pasta

1/2 cup snipped fresh basil

1 cup shredded part-skim mozzarella cheese (4 ounces)

Snipped fresh basil

Directions

In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.

In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.

If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.

Tips

Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.

HUNGARIAN BEEF GOULASH

This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."

Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups

To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

PUMPKIN CHEESECAKE

Yield: 12 to 14 slices

Source: "1,001 Delicious Desserts for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/21.shtml

Ingredients

3/4 cup ground reduced-fat graham crackers

3/4 cup ground gingersnap cookies

8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided

4-5 tablespoons margarine, melted

2 packages (8 ounces each) fat-free cream cheese

1 cup canned pumpkin

2 eggs

2 egg whites

2 teaspoons ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground ginger

2 tablespoons cornstarch

1 cup light whipped topping

Chopped toasted pecans, as garnish

Directions

Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.

Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.

Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.

Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat

BEEF AND BROCCOLI STIR FRY

This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"

Cook Time: 5 minute; Serves: 6

To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.

Ingredients

3/4 cup beef broth

1 tablespoon light soy sauce

1 teaspoon garlic powder

1/4 teaspoon ground ginger

1/2 teaspoon black pepper

1 tablespoon packed light brown sugar

1 tablespoon cornstarch

1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips

2 medium-sized onions, cut into 1/2-inch wedges

1 bunch broccoli, cut into florets

Directions

In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.

Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.

Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.

Notes

Add zing by sprinkling this with orange zest for extra color and freshness.

Beef Recipes

It seems that Beef Recipes are always popular. To that end, here are six beef recipes to get you through the day, including Baked Beef Empanadas and Spicy Portuguese Beef Steak Kabobs. Enjoy!

BEEF AND NOODLES IN LEMON SAUCE

Recipe Yield: Servings: 4

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-noodles-in-lemon-sauce.

Ingredients

1 cup fine egg noodles

2 tablespoons butter or margarine

3/4 cup onions, diced

1-1/2 pound leanest ground beef

1 pound mushrooms, sliced

3/4 cup water

2 egg yolks

3 tablespoons fresh lemon juice

2 tablespoons sherry

Directions

Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.

In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.

In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.

Nutritional Information Per Serving: Calories: 264; Fat: 11.7 g; Sodium: 185 mg; Protein: 14.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat

MUSTARD ROAST BEEF

Recipe Yield: Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

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

View this online at https://diabeticgourmet.com/diabetic-recipes/mustard-roast-beef.

Ingredients

1/4 cup apricot preserves

2-4 tablespoons spicy brown mustard

2-3 teaspoons reduced-sodium Worcestershire sauce

1 tablespoon light brown sugar

1 tablespoon prepared horseradish

1 teaspoon crushed caraway seeds

1/4 teaspoon ground allspice

1 teaspoon crushed black, or mixed, peppercorns

1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)

Directions

Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.

Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.

Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Fruit, 3 Meat

BEEF VEGETABLE SOUP

Recipe Yield: Servings: 10

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/beef-vegetable-soup.

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable

HUNGARIAN BEEF GOULASH

This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."

Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups

To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

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

BAKED BEEF EMPANADAS

Recipe Yield: Yield: Makes 20 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Ingredients

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol

Thursday Recipes

It's almost the end of the week. If we made it this far, we can make it through to the weekend.

In the meantime, here are six yummy diabetic-friendly recipes to help you through the day, including Turkey Scaloppine with Marsala Glaze and Hungarian Beef Goulash. Enjoy!

CHICKPEA SOUP

Recipe Yield: Serves: 6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

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

Ingredients

1 teaspoon virgin olive oil

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, sliced

1 carrot, sliced

1/2 small red bell pepper, diced

1 cup canned Italian plum tomatoes with liquid

1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil

1 cup canned chickpeas (garbanzos), rinsed, drained

4 cups Chicken Broth

Pepper to taste

Directions

In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.

Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Starch/Bread

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

BEEF VEGETABLE SOUP

Recipe Yield: Servings: 10

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/beef-vegetable-soup.

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable

TURKEY SCALOPPINE WITH MARSALA GLAZE

Serving size: 3-1/2 ounces of turkey, 2 to 3 slices

Recipe Yield: Yield: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.

Ingredients

3 tablespoons all-purpose flour

1/2 teaspoon seasoned salt

1/4 teaspoon ground white pepper

1 pound boneless turkey breast, thinly sliced

1/4 cup dry white wine

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup sweet marsala wine

1 clove garlic, minced

2 teaspoons brown sugar

1 teaspoon cornstarch

1/2 teaspoon grated lemon zest

Directions

Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.

Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.

Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.

In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.

Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.

Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g

Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat

HUNGARIAN BEEF GOULASH

This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."

Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups

To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

DOUBLE CHOCOLATE BROWNIES

This is from Diabetic Gourmet, and begins, "Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?"

Recipe Yield: Yield: 16 brownies

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipe/double-chocolate-brownies.

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

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

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 starch, 1 fat

Thursday Recipes

One more day until the end of the week. Here are six diabetic-friendly recipes to help you through the week, including Eggplant and Sausage Slow Cooker Baked Ziti and Caribbean Beef Burgers with Mango Salsa. Enjoy!

TURKEY MEATLOAF

Makes 5 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

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

Directions

Preheat oven to 350 degrees.

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

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

Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat

VEGETABLE BEEF BARLEY SOUP

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

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

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

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

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

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

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

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

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

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

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

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

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI

This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."

Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6

To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.

Ingredients

4 ounces bulk sweet Italian sausage

4 cups peeled and chopped eggplant

2 medium fennel bulbs, trimmed, cored, and thinly sliced

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup water

1/4 cup dry white wine

2 tablespoons tomato paste

2 cloves garlic, minced

1 teaspoon dried Italian seasoning, crushed

6 to 8 ounces dried cut ziti or penne pasta

1/2 cup snipped fresh basil

1 cup shredded part-skim mozzarella cheese (4 ounces)

Snipped fresh basil

Directions

In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.

In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.

If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.

Tips

Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.

HUNGARIAN BEEF GOULASH

This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."

Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups

To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Where's the Beef?

It's finally Friday. Here are six beefy recipes to help you through the weekend, including Steak Tacos and Chili Con Carne. Enjoy!

HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash

Total Time: 4 1/2-8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.

Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .

Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)

STEAK TACOS

This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”

http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos

Ingredients

1 lb raw lean flank steak (I use semi-frozen steak)

1 packet Taco Seasoning Mix

1 medium onion

4 oz chopped green chilies

1/2 cup (or more) sliced bell pepper

6 Corn tortillas

Directions

Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.

Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.

STEAK, ROASTED TOMATO AND BEAN CHILI

Makes 8 servings.

Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259

View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml

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; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g

GOULASH SOUP

Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/243.shtml

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; Protein: 10 g; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Carbohydrates: 8.1 g; Exchanges: 1 Lean Meat, 1/2 Bread/Starch

CHILI CON CARNE

Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781

Online version: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

Vegetable cooking spray

1 pound 95% lean ground beef

1-1/2 cups chopped onions

1 cup chopped green bell pepper

2 cloves garlic, minced

1 – 2 tablespoons chili powder

2 teaspoons dried cumin

1 teaspoon dried oregano leaves

1/4 teaspoon ground cloves

2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped

1 can (6 ounces) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 tablespoon packed light brown sugar

2 – 3 teaspoons unsweetened cocoa

1 can (15 ounces) red kidney beans, rinsed, drained

Salt and pepper, to taste

1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese

1/2 cup thinly sliced green onions and tops


Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.

Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.

Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat

CALYPSON BEEF SOUP

This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”

Makes 6 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819

Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml

Ingredients

1-1/2 pounds 95% ground beef

1 cup diced peeled sweet potato

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon curry powder

2 tablespoons all-purpose flour

2 cups water or ready-to-serve beef broth

1 can (15-1/2 ounces) black-eyed peas, rinsed, drained

1 can (13-1/2 ounces) light unsweetened coconut milk

2 cups packed fresh baby spinach leaves

3 tablespoons chopped fresh thyme

Salt and ground black pepper

Directions

Heat large nonstick skillet over medium heat until hot.

Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.

Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.

Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.

Stir in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil.

Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.

Stir in spinach and thyme. Cook 1 minute or until spinach wilts.

Season with salt and black pepper, as desired.

Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g

Tuesday Recipes

Here are today's six yummy recipes to help you through the day, including Steak Tacos and Pumpkin-Maple Crustless Cheesecake. Enjoy!

MEXICAN TURKEY FRITTATA

This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”

Makes 9 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml

Ingredients

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

1/4 teaspoon cumin

1 tablespoon vegetable oil

1 green bell pepper, chopped

2 cups sliced small mushrooms

1 tablespoon chipotle peppers in adobo sauce, finely chopped

3 cups egg substitute or 12 eggs

1/2 cup milk

1/4 cup chopped fresh cilantro

1 cup shredded low-fat Mexican blend cheese

1/3 cup sliced green onions

Directions

Heat oven to 350F.

Mist 8 x 8-inch baking dish with cooking spray.

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

Sprinkle with cumin; stir to mix.

In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.

Cook 5 minutes, stirring occasionally, until mushrooms are cooked.

In large bowl, whisk eggs, milk and cilantro until well mixed.

Stir in turkey, cheese, mushroom mixture and green onions.

Spoon mixture into baking dish.

Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g

HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash

Total Time: 4 1/2-8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.

Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .

Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)

STEAK TACOS

This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”

http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos

Ingredients

1 lb raw lean flank steak (I use semi-frozen steak)

1 packet Taco Seasoning Mix

1 medium onion

4 oz chopped green chilies

1/2 cup (or more) sliced bell pepper

6 Corn tortillas

Directions

Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.

Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

PUMPKIN-MAPLE CRUSTLESS CHEESECAKE

This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”

Servings: 12

Serving Size: 1 slice (1/12 of cheesecake).

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279

View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml

Ingredients

3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds

1/3 cup Splenda Brown Sugar Blend

3 large eggs

1 (15 ounce) can pumpkin puree

1/2 cup low-fat maple or vanilla yogurt

2 tablespoons all-purpose flour

1-1/2 teaspoons ground cinnamon

1 teaspoon ground ginger

1 teaspoon imitation maple or rum flavoring

1 teaspoon vanilla extract

1/4 cup thinly sliced crystallized ginger (garnish)

Directions

Preheat oven to 350 degrees F.

Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.

Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.

Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.

Let stand at room temperature 30 minutes.

Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.

When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.

Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g

BAKED FRENCH FRIES

Prep Time: 5 Minutes - Cost: $

Servings: 5 - Difficulty Level: 1

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml

Ingredients

2 large potatoes

1/2 teaspoon salt

1 tablespoon vegetable oil

1/8 teaspoon paprika

Directions

Preheat oven to 450 F degree.

Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.

Just before cooking, turn onto paper towel and pat dry.

Spread pieces in one layer of a shallow baking pan.

Sprinkle with the vegetables oil.

Shake pan to spread oil evenly over potatoes.

Bake 30-40 minutes, turning frequently, until gold brown.

Empty potatoes onto paper towels.

Sprinkle with salt and paprika.

Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat

Wednesday Recipes

Here are today's six yummy recipes to help you through the day, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Hungarian Beef Goulash. Enjoy!

COMFORTING CROCK POT CHILI

This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”

http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili

Ingredients

1 pound ground turkey breast or very lean ground beef

1 large onion — finely chopped

5 oz pinto beans — rinsed and drained

8 1/2 oz corn — rinsed and drained

15 oz tomato sauce

14 1/2 oz diced tomatoes

10 oz diced tomato and green chilies

1 tbs. chili powder

1 tsp. ground cumin

1/2 tsp. garlic powder

1/2 tsp. salt

Directions

In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.

Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5

MEXICAN-STYLE STEAK AND EGGS BREAKFAST

Makes 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256

View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml

Ingredients

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)

Salt

2 teaspoons vegetable oil

6 small flour tortillas (6-inch diameter), warmed

1-1/2 cups egg substitute

6 tablespoons reduced-fat shredded Cheddar cheese

6 tablespoons guacamole

6 tablespoons salsa

6 tablespoons reduced-fat sour cream

Directions

Heat large, heavy nonstick skillet over medium heat until hot.

Season beef steak with salt, as desired. Place beef in skillet.

Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.

Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.

Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.

Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

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Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.

Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash

Total Time: 4 1/2-8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.

Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .

Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)

STEAK, ROASTED TOMATO AND BEAN CHILI

Makes 8 servings.

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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; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g

STEAK TACOS

This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”

http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos

Ingredients

1 lb raw lean flank steak (I use semi-frozen steak)

1 packet Taco Seasoning Mix

1 medium onion

4 oz chopped green chilies

1/2 cup (or more) sliced bell pepper

6 Corn tortillas

Directions

Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.

Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.

Where's the Beef?

For many years, beef was king of the food world, at least when it came to protein. Even with all the ways to get protein in your diet - chicken, pork, and the many vegetarian protein-rich foods like tofu - beef is still king for many people.

For anyone who heads straight for the meat counter at the grocery store, here are six beefy recipes to try out. Enjoy!

Note: I have to admit that I'm a vegetarian ("oh, no, she's one of them!!!"), but I did spend many years eating burgers, steak, and meatloaf. Everyone has their preferences.

LEAN & SPICY TACO MEAT

This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.

To view this online, click here.

Ingredients

8 ounces 93%-lean ground beef

8 ounces 99%-lean ground turkey breast

1/2 cup chopped onion

1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes

1/2 teaspoon ground cumin

1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder

1/2 teaspoon dried oregano

Directions

Cover and refrigerate for up to 1 day. Reheat just before serving.

6 servings, about 1/2 cup each

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0

ORANGE-SCENTED BEEF STIR-FRY

This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each

To view this online, click here.

Ingredients

1/2 cup reduced-sodium chicken broth, divided

1 tablespoon cornstarch

2 tablespoons reduced-sodium soy sauce

2 tablespoons orange marmalade

1 tablespoon oyster-flavored sauce

1 tablespoon rice vinegar

1 1/2-2 teaspoons chile-garlic sauce

4 teaspoons canola oil, divided

12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips

1 tablespoon minced fresh ginger

1 large onion, slivered (1 1/2-2 cups)

1 small red bell pepper, diced (1 cup)

1 pound broccoli florets, (about 4 cups)

Directions

Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.

Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.

Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)

COMFORTING CROCK POT CHILI

This recipe begins, “This classic and simple crock pot chili is sure to please your taste buds!”

To view this online, click here.

Ingredients

1 pound ground turkey breast or very lean ground beef

1 large onion — finely chopped

5 oz pinto beans — rinsed and drained

8 1/2 oz corn — rinsed and drained

15 oz tomato sauce

14 1/2 oz diced tomatoes

10 oz diced tomato and green chilies

1 tbs. chili powder

1 tsp. ground cumin

1/2 tsp. garlic powder

1/2 tsp. salt

Directions

In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.

Nutritional Facts: Servings: 8; Serving size: 1 cup; Per serving: Calories: 214; Carbohydrate: 24g; Protein: 16g; Fat: 6 g; Saturated Fat: 2g; Sodium: 901 mg; Fiber: 5

HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

To view this online, click here.

Total Time: 4 1/ 2 – 8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutritional Facts: Servings: 8; Per serving: Calories: 177; Carbohydrates:7g; Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Protein: 25g; Cholesterol: 49mg; Dietary Fiber: 1g; Potassium: 288mg; Sodium: 340mg; Added Sugars: 0g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings: 1/2

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

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Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.

Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS

This recipe begins, “These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.”

Serves 8-10.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/830.shtml

Ingredients

1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes

2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares

2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks

12 (12-inch) skewers , soaked in water for at least 30 minutes

Vegetable oil cooking spray

Indian Spice Paste:

4 large cloves garlic

2 tablespoons curry powder

1 tablespoon kosher salt

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon cayenne

1/2 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons water

Directions

To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.

Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.

Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.

Nutritional Information Per Serving: Calories: 225; Protein: 27 g; Sodium: 420 mg; Cholesterol: 80 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

Thursday Recipes

Here are today's six diabetic recipes to help you through the day. Enjoy!


HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

To view this online, click here.

Total Time: 4 1/ 2 – 8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutritional Facts: Servings: 8; Per serving: Calories: 177; Carbohydrates:7g; Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Protein: 25g; Cholesterol: 49mg; Dietary Fiber: 1g; Potassium: 288mg; Sodium: 340mg; Added Sugars: 0g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings: 1/2

WHITE AND DARK CHOCOLATE APRICOTS

Servings: 24 candies

Source: Family Circle's All-time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/63.shtml

Ingredients

12 hazelnuts

24 dried whole apricots

12 pistachio nuts, shelled

4 squares (1 ounce each) semisweet chocolate, chopped

4 squares (1 ounce each) white baking chocolate, chopped

Directions

Heat oven to 350 degrees F. Line a baking sheet with aluminum foil or waxed paper.

Spread hazelnuts on a jelly-roll pan and toast in oven about 10 minutes or until lightly golden. When hazelnuts are cool enough to handle but still warm, rub lightly between paper toweling to remove skins; discard skins.

Place apricots on prepared baking sheet. Gently loosen open edge; insert a hazelnut or pistachio in center of each apricot. Press edges together to seal. Keep hazelnut-and pistachio-stuffed apricots separate.

Place 3 squares semisweet chocolate in a small microwave-safe bowl. Cover with plastic wrap. Microwave at 100% power 1 minute. Stir until smooth. Stir in remaining semisweet chocolate until well blended and smooth.

Using a fork, spear a hazelnut-stuffed apricot; dip into melted semisweet chocolate, turning to coat completely; shake off excess chocolate by gently tapping fork on edge of bowl. Return to baking sheet. Repeat with remaining hazelnut-stuffed apricots. Set aside remaining semisweet chocolate.

Repeat steps 4 and 5, substituting white chocolate and the pistachio-stuffed apricots.

Refrigerate coated apricots 3 hours or until chocolate is firm.

Microwave remaining semisweet chocolate at 50% power 30 seconds or until drizzling consistency. Drizzle over white-chocolate-coated apricots. Refrigerate on baking sheets to harden. Repeat with reserved white chocolate; drizzle over semisweet-coated apricots. Store in an airtight container in a cool, dry place up to 1 week.

Nutritional Information Per Serving: Calories: 68; Protein: 1 g; Fat: 4 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch/Bread, 1 Fat

NEW YORK CHEESECAKE

9 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Find this recipe at: http://diabeticgourmet.com/recipes/html/794.shtml

Ingredients

3/4 cup very finely ground pecans (1 cup whole pecans)

1 (15 ounce) carton part-skim ricotta cheese

1 cup plain low-fat yogurt

1 cup Splenda

1/2 cup fat-free liquid egg substitute

2 tablespoons white flour

1 tablespoon vanilla extract

Zest (grated rind) of one small lemon

1 (8 ounce) package cream cheese, at room temperature

Directions

Preheat the oven to 350 degrees F.

Spray a 10-inch springform pan with nonstick spray.

Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.

In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.

Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.

Carefully spoon the mixture over the ground pecans.

Bake in the center of the preheated oven for 15 minutes.

Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.

Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.

Nutritional Information Per Serving: Calories: 272; Protein: 11 g; Fat: 21 g; Sodium: 178 mg; Cholesterol: 45 mg; Saturated Fat: 9 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/67.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring. Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

TOMATO-ROSEMARY CHICKEN

Servings: 12

Source: Family Circle: All-time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/12.shtml

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Protein: 34 g; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Carbohydrates: 5 g; Exchanges: 4 Low-Fat Meat; 1 Vegetable

SIRLOIN STEAK AND TOMATO SALAD

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.

Yield: 4 servings.

Serving Size: 1 halibut fillet with 1 cup vegetables.

View Online: http://diabeticgourmet.com/recipes/html/865.shtml

Source: The Healthy Beef Cookbook

Ingredients

12 ounces grilled top sirloin steak, cut into slices

4 cups arugula leaves, torn into pieces

6 small vine-ripened tomatoes, sliced

1/3 cup balsamic vinaigrette

Salt and pepper

1/4 cup Parmesan cheese shavings

Directions

Arrange arugula and tomatoes on serving platter; drizzle with dressing. Top with steak slices; sprinkle with salt, pepper and cheese shavings.

Nutritional Information Per Serving: Calories: 266; Protein: 30 g; Fat: 12 g; Sodium: 351 mg; Cholesterol: 53 mg; Saturated Fat: 3 g; Dietary Fiber: 2 g; Carbohydrates: 9 g