There was a time when chicken was reserved for Sunday dinner. (Think early- to mid-twentieth century.) Now, it's more or an anytime food.
Today's six chicken recipes include Loaded Chicken Totchos and 20-Minute Chicken Creole. Enjoy!
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
Showing posts with label Loaded Chicken Totchos. Show all posts
Showing posts with label Loaded Chicken Totchos. Show all posts
Wednesday, July 14, 2021
Wednesday, June 16, 2021
Wednesday Recipes
We're half-way through the week. If we made it this far, we can finish out the week. Here are six yummy recipes to help you through the week, including Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers and Hearty Reuben Soup. Enjoy!
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/angel-pecan-cupcakes.
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Notes: Glycemic Index: 30, Glycemic Load: 6
Nutritional Information Per Serving: Calories: 112; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 20 g
Diabetic Exchanges: 1-1/2 Starch
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
Recipe Yield: Serves 8-10.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
You can view this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.
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.
Notes:
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.
Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g
ISLAND STEW, SWEET AND SOUR
Recipe Yield: Yield: 6 Servings (About 1-1/4 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Book Title: 1,001 Delicious Recipes For People With Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour.
Ingredients
1-1/2 pounds chicken tenders
1 tablespoon vegetable oil
3 cups frozen stir-fry pepper blend
2 teaspoons minced garlic
2 teaspoons minced gingerroot
1-2 jalapeno chilies, finely chopped
3 cups reduced-sodium fat-free chicken broth
1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved
2 tablespoons light brown sugar
2-3 teaspoons curry powder
2-3 tablespoons apple cider vinegar
2 tablespoons cornstarch
1 can (15 ounces) black beans, rinsed, drained
Directions
Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.
Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.
Heat mixture to boiling. Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.
Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg; Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 35 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 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: 10 mg; Protein: 5 g; Carbohydrates: 9 g
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/angel-pecan-cupcakes.
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Notes: Glycemic Index: 30, Glycemic Load: 6
Nutritional Information Per Serving: Calories: 112; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 20 g
Diabetic Exchanges: 1-1/2 Starch
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
Recipe Yield: Serves 8-10.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
You can view this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.
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.
Notes:
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.
Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g
ISLAND STEW, SWEET AND SOUR
Recipe Yield: Yield: 6 Servings (About 1-1/4 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Book Title: 1,001 Delicious Recipes For People With Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour.
Ingredients
1-1/2 pounds chicken tenders
1 tablespoon vegetable oil
3 cups frozen stir-fry pepper blend
2 teaspoons minced garlic
2 teaspoons minced gingerroot
1-2 jalapeno chilies, finely chopped
3 cups reduced-sodium fat-free chicken broth
1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved
2 tablespoons light brown sugar
2-3 teaspoons curry powder
2-3 tablespoons apple cider vinegar
2 tablespoons cornstarch
1 can (15 ounces) black beans, rinsed, drained
Directions
Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.
Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.
Heat mixture to boiling. Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.
Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg; Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 35 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 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: 10 mg; Protein: 5 g; Carbohydrates: 9 g
Thursday, April 1, 2021
Thursday Recipes
Here are today's six recipes to help you through the day, including Spicy Thai Chicken and Loaded Chicken Totchos. Enjoy!
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 2 Fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Source: American Heart Association
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 2 Fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Source: American Heart Association
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
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