There was a time when chicken was relegated to the Sunday dinner table. (Think early- to mid-twentieth century.) But now, it's more of a whenever food.
Check out today's six chicken recipes, including Middle Eastern-Style Chicken and Oven-Fried Chicken. Enjoy!
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
MIDDLE EASTERN-STYLE CHICKEN
Recipe Yield: Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
Book Title: The Diabetes Snack Munch Nibble Nosh Book
You can view this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken.
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
MAKE-AHEAD CHICKEN AND BEAN BURRITOS
This is from Old El Paso, and begins, "This freezer-friendly, Make-Ahead Chicken and Bean Burrito recipe makes delicious chicken and bean burritos that you can enjoy tonight or prep and freeze for a busy weeknight. With a short prep time, you can have fully assembled burritos with shredded chicken seasoned with Old El Paso™ Original Taco Seasoning Mix, cilantro rice and cheese all wrapped in a delicious, soft flour tortilla that your family will love. Lunchtime is easy with reheating directions to get these make-ahead chicken and bean burritos on your plates in no time. Even better, these burritos last up to a month in the freezer."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/make-ahead-chicken-and-bean-burritos.
Ingredient
2 1/2 cups shredded deli rotisserie chicken
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
1 cup Old El Paso™ Traditional Refried Beans (from 16-oz can)
1 cup hot cooked rice
1 tablespoon butter
1 tablespoon chopped fresh cilantro leaves
1 package (11 oz) Old El Paso™ Flour Tortillas For Burritos (8 inch)
1 cup Old El Paso™ Shredded 3 Pepper Cheese Blend (4 oz)
Preparation
In 10-inch nonstick skillet, cook chicken, water, taco seasoning mix and green chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
Heat beans as directed on can. In small bowl, stir hot rice, butter and cilantro to combine.
To assemble burritos, heat tortillas as directed on package. Spread 2 tablespoons of the beans in middle of each tortilla, leaving 1-inch border around edges. Sprinkle 2 tablespoons cheese over beans. Spoon 1/4 cup chicken mixture and 2 tablespoons rice evenly down center of each.
Roll up each tortilla tightly to secure filling. (Fold bottom of each tortilla 1 inch over filling. Fold sides in, overlapping to enclose filling. Fold top over sides.) Serve immediately, or freeze as directed below.
To freeze: Wrap each burrito in foil. Label 1-gallon resealable freezer plastic bag. Transfer burritos in single layer to bag; remove as much air as possible, and freeze up to 1 month.
To heat: Remove 1 burrito from foil, and wrap in lightly dampened paper towel. Place on microwavable plate; microwave uncovered on High 3 minutes to 4 minutes 30 seconds, turning wrapped burrito over every minute, until heated through (at least 165°F).
Expert Tips
Try serving burritos with fresh toppings like chopped green onions or a fresh squeeze of lime.
Add some extra flavor by drizzling on Old El Paso™ Creamy Salsa Verde Sauce or Old El Paso™ Crema Mexicana.
Precooked rice is available for purchase in your grocery store's frozen section and is a convenient alternative to the cooked rice in this recipe. You may also use 1 cup leftover cooked rice, heated in the microwave until hot.
When reheating your frozen chicken and bean burrito, be sure to turn over the burrito every minute while microwaving to make sure it heats evenly.
Nutrition: 1 Burrito; Calories: 340 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 7g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 840mg; Total Carbohydrate: 34g (Dietary Fiber: 2g, Sugars: 0g); Protein: 20g
% Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 15%; Iron 15%;
Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat
Carbohydrate Choices: 2
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipe/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Showing posts with label Mango Salsa Grilled Chicken Burrito Bowls. Show all posts
Showing posts with label Mango Salsa Grilled Chicken Burrito Bowls. Show all posts
Thursday, October 21, 2021
Thursday, September 9, 2021
Chicken
There was a time when chicken was relagated to the Sunday dinner table (think early- to mid-twentieth century).
Now it's an anytime meal. Check out the Vegetable-Chicken Noodle Soup, the Baked Cajun Chicken, or any of the other chicken recipes in today's post. Enjoy!
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
MAKE-AHEAD CHICKEN AND BEAN BURRITOS
This is from Old El Paso, and begins, "This freezer-friendly, Make-Ahead Chicken and Bean Burrito recipe makes delicious chicken and bean burritos that you can enjoy tonight or prep and freeze for a busy weeknight. With a short prep time, you can have fully assembled burritos with shredded chicken seasoned with Old El Paso™ Original Taco Seasoning Mix, cilantro rice and cheese all wrapped in a delicious, soft flour tortilla that your family will love. Lunchtime is easy with reheating directions to get these make-ahead chicken and bean burritos on your plates in no time. Even better, these burritos last up to a month in the freezer."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/make-ahead-chicken-and-bean-burritos.
Ingredient
2 1/2 cups shredded deli rotisserie chicken
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
1 cup Old El Paso™ Traditional Refried Beans (from 16-oz can)
1 cup hot cooked rice
1 tablespoon butter
1 tablespoon chopped fresh cilantro leaves
1 package (11 oz) Old El Paso™ Flour Tortillas For Burritos (8 inch)
1 cup Old El Paso™ Shredded 3 Pepper Cheese Blend (4 oz)
Preparation
In 10-inch nonstick skillet, cook chicken, water, taco seasoning mix and green chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
Heat beans as directed on can. In small bowl, stir hot rice, butter and cilantro to combine.
To assemble burritos, heat tortillas as directed on package. Spread 2 tablespoons of the beans in middle of each tortilla, leaving 1-inch border around edges. Sprinkle 2 tablespoons cheese over beans. Spoon 1/4 cup chicken mixture and 2 tablespoons rice evenly down center of each.
Roll up each tortilla tightly to secure filling. (Fold bottom of each tortilla 1 inch over filling. Fold sides in, overlapping to enclose filling. Fold top over sides.) Serve immediately, or freeze as directed below.
To freeze: Wrap each burrito in foil. Label 1-gallon resealable freezer plastic bag. Transfer burritos in single layer to bag; remove as much air as possible, and freeze up to 1 month.
To heat: Remove 1 burrito from foil, and wrap in lightly dampened paper towel. Place on microwavable plate; microwave uncovered on High 3 minutes to 4 minutes 30 seconds, turning wrapped burrito over every minute, until heated through (at least 165°F).
Expert Tips
Try serving burritos with fresh toppings like chopped green onions or a fresh squeeze of lime.
Add some extra flavor by drizzling on Old El Paso™ Creamy Salsa Verde Sauce or Old El Paso™ Crema Mexicana.
Precooked rice is available for purchase in your grocery store's frozen section and is a convenient alternative to the cooked rice in this recipe. You may also use 1 cup leftover cooked rice, heated in the microwave until hot.
When reheating your frozen chicken and bean burrito, be sure to turn over the burrito every minute while microwaving to make sure it heats evenly.
Nutrition: 1 Burrito; Calories: 340 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 7g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 840mg; Total Carbohydrate: 34g (Dietary Fiber: 2g, Sugars: 0g); Protein: 20g
% Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 15%; Iron 15%;
Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat
Carbohydrate Choices: 2
Now it's an anytime meal. Check out the Vegetable-Chicken Noodle Soup, the Baked Cajun Chicken, or any of the other chicken recipes in today's post. Enjoy!
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
MAKE-AHEAD CHICKEN AND BEAN BURRITOS
This is from Old El Paso, and begins, "This freezer-friendly, Make-Ahead Chicken and Bean Burrito recipe makes delicious chicken and bean burritos that you can enjoy tonight or prep and freeze for a busy weeknight. With a short prep time, you can have fully assembled burritos with shredded chicken seasoned with Old El Paso™ Original Taco Seasoning Mix, cilantro rice and cheese all wrapped in a delicious, soft flour tortilla that your family will love. Lunchtime is easy with reheating directions to get these make-ahead chicken and bean burritos on your plates in no time. Even better, these burritos last up to a month in the freezer."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/make-ahead-chicken-and-bean-burritos.
Ingredient
2 1/2 cups shredded deli rotisserie chicken
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
1 cup Old El Paso™ Traditional Refried Beans (from 16-oz can)
1 cup hot cooked rice
1 tablespoon butter
1 tablespoon chopped fresh cilantro leaves
1 package (11 oz) Old El Paso™ Flour Tortillas For Burritos (8 inch)
1 cup Old El Paso™ Shredded 3 Pepper Cheese Blend (4 oz)
Preparation
In 10-inch nonstick skillet, cook chicken, water, taco seasoning mix and green chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
Heat beans as directed on can. In small bowl, stir hot rice, butter and cilantro to combine.
To assemble burritos, heat tortillas as directed on package. Spread 2 tablespoons of the beans in middle of each tortilla, leaving 1-inch border around edges. Sprinkle 2 tablespoons cheese over beans. Spoon 1/4 cup chicken mixture and 2 tablespoons rice evenly down center of each.
Roll up each tortilla tightly to secure filling. (Fold bottom of each tortilla 1 inch over filling. Fold sides in, overlapping to enclose filling. Fold top over sides.) Serve immediately, or freeze as directed below.
To freeze: Wrap each burrito in foil. Label 1-gallon resealable freezer plastic bag. Transfer burritos in single layer to bag; remove as much air as possible, and freeze up to 1 month.
To heat: Remove 1 burrito from foil, and wrap in lightly dampened paper towel. Place on microwavable plate; microwave uncovered on High 3 minutes to 4 minutes 30 seconds, turning wrapped burrito over every minute, until heated through (at least 165°F).
Expert Tips
Try serving burritos with fresh toppings like chopped green onions or a fresh squeeze of lime.
Add some extra flavor by drizzling on Old El Paso™ Creamy Salsa Verde Sauce or Old El Paso™ Crema Mexicana.
Precooked rice is available for purchase in your grocery store's frozen section and is a convenient alternative to the cooked rice in this recipe. You may also use 1 cup leftover cooked rice, heated in the microwave until hot.
When reheating your frozen chicken and bean burrito, be sure to turn over the burrito every minute while microwaving to make sure it heats evenly.
Nutrition: 1 Burrito; Calories: 340 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 7g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 840mg; Total Carbohydrate: 34g (Dietary Fiber: 2g, Sugars: 0g); Protein: 20g
% Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 15%; Iron 15%;
Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat
Carbohydrate Choices: 2
Thursday, September 2, 2021
Thursday Recipes
It's almost the end of the week. If we made it this far, we can make it a little farther.
Here are today's six yummy recipes, including Teriyaki Turkey Burgers and Baked Cajun Chicken. Enjoy!
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2 - Source: Family Circle's "All-time Favorite Recipes"
Find this recipe at: http://diabeticgourmet.com/recipes/html/82.shtml
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Protein: 15 g; Fat: 15 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
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
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
Here are today's six yummy recipes, including Teriyaki Turkey Burgers and Baked Cajun Chicken. Enjoy!
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2 - Source: Family Circle's "All-time Favorite Recipes"
Find this recipe at: http://diabeticgourmet.com/recipes/html/82.shtml
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Protein: 15 g; Fat: 15 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
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
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
Tuesday, August 31, 2021
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Bold Ranch Impossible™ Tacos and Grilled Chicken and Veggie Fajitas. Enjoy!
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
GRILLED CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "Take Tex-Mex flavor to the grill! Turn off the stove, and fire up the grill for an easy but flavorful grilled fajita recipe using Old El Paso™ Chicken Taco Seasoning Mix. Brush seasoning mixed with vegetable oil onto the chicken and veggies before grilling up, then fill tortillas with grilled chicken, pepper and onions. Grilled Chicken and Veggie Fajitas are made even more perfect topped with your favorite fresh garnishes like avocado, lime wedges and Old El Paso™ Creamy Salsa Verde Sauce."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-chicken-and-veggie-fajitas.
Ingredients
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
2 tablespoons vegetable oil
2 red or yellow bell peppers, seeded and cut into quarters
1 large red onion, cut into 1/2-inch thick slices
2 boneless skinless chicken breasts (8 oz each)
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Fresh toppings:
Old El Paso™ Shredded 3 Pepper Cheese Blend, shredded lettuce, halved cherry tomatoes, avocado slices, Old El Paso™ Creamy Salsa Verde Sauce, lime wedges
Preparation
In small bowl, mix taco seasoning mix and oil.
Brush half of taco seasoning mixture onto vegetables. Brush remaining half of taco seasoning mixture onto both sides of chicken breasts.
Heat gas or charcoal grill. Place vegetables and chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until vegetables are tender and juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes.
Cut chicken breasts and peppers into thin strips. Cut onion rounds in half crosswise, and separate into strips. Transfer both the chicken and vegetables to a serving platter.
To serve, fill tortillas with warmed chicken, pepper and onion mixture, and your favorite desired fresh toppings.
Expert Tips
If you want a little more heat in your Grilled Chicken and Veggie Fajitas, substitute one of the bell peppers with a large poblano chile.
We liked these grilled chicken fajitas with Old El Paso™ Creamy Salsa Verde Sauce as a topping option, but if you prefer, either Old El Paso™ Creamy Queso Sauce or Old El Paso™ Zesty Ranch Sauce would also be delicious.
Guacamole and your favorite fresh salsa would make great additions to your grilled fajita topping “bar.”
If you love grilled chicken fajitas, keep that grill fire lit for this recipe for Grilled Steak Tacos with Corn Salsa. Don't forget to marinate the steak first for tender and juicy bites.
You can still enjoy fajitas even when it's not grilling season. Easy Oven-Baked Chicken Fajitas keep it easy with just 10 minutes of prep time.
Nutrition: 2 Fajitas: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 55mg; Sodium 670mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 4g); Protein 24g
% Daily Value: Vitamin A 30%; Vitamin C 50%; Calcium 6%; Iron 15%
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 2
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
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 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
GRILLED CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "Take Tex-Mex flavor to the grill! Turn off the stove, and fire up the grill for an easy but flavorful grilled fajita recipe using Old El Paso™ Chicken Taco Seasoning Mix. Brush seasoning mixed with vegetable oil onto the chicken and veggies before grilling up, then fill tortillas with grilled chicken, pepper and onions. Grilled Chicken and Veggie Fajitas are made even more perfect topped with your favorite fresh garnishes like avocado, lime wedges and Old El Paso™ Creamy Salsa Verde Sauce."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-chicken-and-veggie-fajitas.
Ingredients
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
2 tablespoons vegetable oil
2 red or yellow bell peppers, seeded and cut into quarters
1 large red onion, cut into 1/2-inch thick slices
2 boneless skinless chicken breasts (8 oz each)
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Fresh toppings:
Old El Paso™ Shredded 3 Pepper Cheese Blend, shredded lettuce, halved cherry tomatoes, avocado slices, Old El Paso™ Creamy Salsa Verde Sauce, lime wedges
Preparation
In small bowl, mix taco seasoning mix and oil.
Brush half of taco seasoning mixture onto vegetables. Brush remaining half of taco seasoning mixture onto both sides of chicken breasts.
Heat gas or charcoal grill. Place vegetables and chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until vegetables are tender and juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes.
Cut chicken breasts and peppers into thin strips. Cut onion rounds in half crosswise, and separate into strips. Transfer both the chicken and vegetables to a serving platter.
To serve, fill tortillas with warmed chicken, pepper and onion mixture, and your favorite desired fresh toppings.
Expert Tips
If you want a little more heat in your Grilled Chicken and Veggie Fajitas, substitute one of the bell peppers with a large poblano chile.
We liked these grilled chicken fajitas with Old El Paso™ Creamy Salsa Verde Sauce as a topping option, but if you prefer, either Old El Paso™ Creamy Queso Sauce or Old El Paso™ Zesty Ranch Sauce would also be delicious.
Guacamole and your favorite fresh salsa would make great additions to your grilled fajita topping “bar.”
If you love grilled chicken fajitas, keep that grill fire lit for this recipe for Grilled Steak Tacos with Corn Salsa. Don't forget to marinate the steak first for tender and juicy bites.
You can still enjoy fajitas even when it's not grilling season. Easy Oven-Baked Chicken Fajitas keep it easy with just 10 minutes of prep time.
Nutrition: 2 Fajitas: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 55mg; Sodium 670mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 4g); Protein 24g
% Daily Value: Vitamin A 30%; Vitamin C 50%; Calcium 6%; Iron 15%
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 2
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
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 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
Tuesday, August 10, 2021
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Mango Salsa Grilled Chicken Burrito Bowls and Southwest Turkey Tacos. Enjoy!
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
BARBECUE CHICKEN RANCH TACOS
This comes from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."
Prep Time: 25 minutes; Total Time: 8 minutes; Makes 8 Servings
To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.
Ingredient
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup barbecue sauce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup shredded Cheddar cheese (4 oz)
1 1/2 cups shredded romaine lettuce
1/2 cup chopped tomatoes
1/4 cup sliced green onions
1/2 cup Old El Paso™ Zesty Ranch Sauce
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, just until no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.
Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.
Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Swap out lettuce with shredded green cabbage for a delightful crunch.
Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot &Spicy, can add a flavorful kick that's perfect for spice lovers.
Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
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 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
BARBECUE CHICKEN RANCH TACOS
This comes from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."
Prep Time: 25 minutes; Total Time: 8 minutes; Makes 8 Servings
To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.
Ingredient
1 tablespoon vegetable oil
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
1/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup barbecue sauce
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup shredded Cheddar cheese (4 oz)
1 1/2 cups shredded romaine lettuce
1/2 cup chopped tomatoes
1/4 cup sliced green onions
1/2 cup Old El Paso™ Zesty Ranch Sauce
Lime wedges, if desired
Preparation
In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, just until no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.
Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.
Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.
Expert Tips
For best results, pat chicken slices dry before adding to hot skillet.
Swap out lettuce with shredded green cabbage for a delightful crunch.
Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot &Spicy, can add a flavorful kick that's perfect for spice lovers.
Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
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 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
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