Diabetic Delights: A Confessions of a Foodie Offspring: Marinated Steak Kabobs

Showing posts with label Marinated Steak Kabobs. Show all posts

Thursday, May 20, 2021

Thursday Recipes

Here are today's six yummy recipes, including Marinated Steak Kabobs and Beef Teriyaki. Enjoy!

ITALIAN EGGPLANT DIP

Recipe Yield: Servings: 6 (1/2 cup servings)

Source: ESTEE

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.

Ingredients

Non-stick cooking spray

5 cups (1 medium) eggplant, diced

1 cup chopped green pepper

1 cup chopped onion

1 cup sliced fresh mushrooms

2 cloves garlic, minced

1/2 cup ESTEE Ketchup

1/2 cup water

1 Tbsp red wine vinegar

1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano

2 tbsp sliced pimento-stuffed olives

1-1/2 tbsp pine nuts

ESTEE Ranch Style Snack Crisps or Italian bread

Directions

Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.

Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.

Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Starch

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Recipe Yield: Servings: 6

Source: American Heart Association

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

Ingredients

Vegetable oil spray

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

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

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

1-1/3 cups Chicken Broth

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

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

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

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

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

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

Evenly place chicken over broccoli. Set aside.

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

Preheat oven to 375 degrees F.

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

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

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

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

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

BEEF TERIYAKI

Recipe Yield: Servings: 5

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

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

PASTA SALAD

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

Ingredients

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

1 large ripe tomato, cored, seeded, and chopped

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

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

1/2 cup black olives, drained and sliced

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

Directions

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

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

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

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

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

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

Tuesday, July 14, 2020

Where's the Beef?

Today's yummy recipes all deal with beef, and include Marinated Steak Kabobs and Spicy Buffalo-Style Meatballs. Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1 cup chopped onion

1 clove garlic, minced

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

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

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

1 medium potato, peeled and diced

Directions

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

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

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

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

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

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

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

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

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

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

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

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

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

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

BEEF TERIYAKI

Recipe Yield: Servings: 5

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

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

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

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

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

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

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

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

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

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

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

STEAK KABOBS WITH CARAMELIZED ONION RELISH

Recipe Yield: Makes 12 appetizer servings.

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

Ingredients

Kabobs:

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

1 teaspoon garlic-pepper seasoning

Fresh basil leaves (optional)

Caramelized Onion Relish:

2 tablespoons olive oil

1 large red onion, sliced

1/2 cup balsamic vinegar

1/4 cup brown sugar

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

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

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

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

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

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

Thursday, June 18, 2020

Thursday Recipes

Wednesday, June 17, 2020

Wednesday Recipes

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

With that in mind, here are six yummy recipes to help you through the day, including Chicken and Eggplant Parmesan and Stuffed Tomatoes with Smoked Chicken and Tabouli. Enjoy!

GRILLED VEGETABLES WITH BASIL DRESSING

Recipe Yield: Makes 8 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing.

Ingredients

1 small eggplant, sliced into thick rounds

1 zucchini, cut into thick, diagonal slices

1 yellow summer squash, cut into thick slices

1 red bell pepper, seeded and cut into eighths

1 small red onion, sliced and cut into 8 segments

2 Tbsp. balsamic or red wine vinegar

1/4 cup olive oil

1/4 cup chopped fresh basil, or 1 Tbsp. dried

1/4 cup non-fat yogurt

2 Tbsp. reduced-fat mayonnaise

1 Tbsp. minced fresh basil, or 1 tsp. dried

1 tsp. lemon juice

Directions

Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.

Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.

Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.

Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.

Note: Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.

Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable; 1 Fat

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

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

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

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

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

Directions

Preheat oven to 350 degrees.

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

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

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

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

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g

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

CHICKEN AND EGGPLANT PARMESAN

Yield: 4 servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

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

Ingredients

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

1 whole egg

1 egg white

1 tablespoon water or milk

2/3 cup seasoned bread crumbs

3 tablespoons chopped fresh parsley

1 tablespoon grated Parmesan cheese

1 pound skinless, boneless chicken breasts (about 4)

2 teaspoons vegetable oil

1 teaspoon minced garlic

1/2 cup tomato pasta sauce

1/2 cup grated mozzarella cheese

Directions

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

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

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

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

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

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

TABBOULEH FRUIT SALAD

Yield: 6 servings

Source: "The Complete Diabetes Prevention Plan"

Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”

Ingredients

2-1/2 cups prepared bulgur wheat

3/4 cup seedless red grapes

1/2 cup chopped dried apricots

1/2 cup sliced scallions

1/4 cup plus 2 tablespoons sliced almonds or pine nuts

1/4 cup finely chopped fresh parsley

2 tablespoons finely chopped fresh mint

Dressing Ingredients:

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.

Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg

Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat

Thursday, May 28, 2020

Beef Recipes

Today's recipes are center around beef recipes, and include Marinated Steak Kabobs and Beef and Vegetable Lo Mein. Enjoy!

CHILI-BEAN SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in 1/2 cup water

1 can (15 oz.) pink or pinto beans with juice

Directions

In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1 cup chopped onion

1 clove garlic, minced

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

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

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

1 medium potato, peeled and diced

Directions

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

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

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

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

BEEF TERIYAKI

Recipe Yield: Servings: 5

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

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

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

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

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

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

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

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

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

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

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

BEEF AND VEGETABLE LO MEIN

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

Source: 1,001 Delicious Recipes for People with Diabetes

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

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

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

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

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

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

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

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

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

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

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

Thursday, May 21, 2020

Beef

Today's six recipes deal with beef, and include Spicy Buffalo-Style Meatballs and Caribbean Beef Burgers with Mango Salsa. Enjoy!

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

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

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

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

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

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

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

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

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

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

STEAK KABOBS WITH CARAMELIZED ONION RELISH

Recipe Yield: Makes 12 appetizer servings.

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

Ingredients

Kabobs:

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

1 teaspoon garlic-pepper seasoning

Fresh basil leaves (optional)

Caramelized Onion Relish:

2 tablespoons olive oil

1 large red onion, sliced

1/2 cup balsamic vinegar

1/4 cup brown sugar

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

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

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

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

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

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

BEEF AND VEGETABLE LO MEIN

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

Source: 1,001 Delicious Recipes for People with Diabetes

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

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

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

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

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

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

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

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

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

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

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

CHILI CARNIVALE

Recipe Yield: Makes 8 servings

Source: TBC

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

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

Ingredients

2 pounds Ground Beef (95% lean)

1 can (28 ounces) crushed tomatoes, undrained

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

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

1 bottle (12 ounces) regular or light beer

1 medium yellow onion, diced

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

1 can (6 ounces) tomato paste

1/3 cup chili powder

1 large jalapeno pepper, seeded, finely chopped

2 tablespoons minced garlic

1 tablespoon ground cumin

1 teaspoon dried oregano leaves

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

Lime wedges and baked tortillas chips (optional)

Toppings:

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

Directions

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

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

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

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

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.

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

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

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

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

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

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

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

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

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

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

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

Thursday, May 14, 2020

Thursday Recipes

No matter how the days run together (and they really have in the past few weeks), we still need to eat. Check out the Island Stew, Sweet and Sour and Marinated Steak Kabobs, as well as the rest of today's yummy offerings. Enjoy!

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

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

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

Ingredients

4 cups low-sodium vegetable broth, divided

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

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

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

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

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

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

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

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

LEMON-GLAZED BABY CARROTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

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

Ingredients

1 pound peeled baby carrots

1/4 cup chicken stock, or vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

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

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

Sprinkle with parsley or chives and serve.

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

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

ITALIAN-STYLE GRILLED CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts.

Ingredients

1/2 cup plain low-fat yogurt

1 tablespoon tomato paste

2 green onions, coarsely chopped

2 cloves garlic, quartered

1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

4 chicken breasts (bone-in)

2 tablespoons chopped fresh coriander or parsley

Directions

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)

Serve garnished with chopped coriander.

Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g

Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

Friday, March 13, 2020

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Chicken Stew with Red Wine and Marinated Steak Kabobs. Enjoy!

APPLE AND SQUASH BAKE

This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

CHILI-BEAN SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in 1/2 cup water

1 can (15 oz.) pink or pinto beans with juice

Directions

In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

PASTA SALAD

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

Ingredients

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

1 large ripe tomato, cored, seeded, and chopped

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

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

1/2 cup black olives, drained and sliced

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

Directions

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

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

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

CHICKEN STEW WITH RED WINE

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

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

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

Ingredients

4 boneless, skinless chicken breast halves

2 teaspoons olive oil

1 medium onion, chopped

2 large cloves garlic, minced

1 tablespoon flour

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

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

1 bay leaf

1-1/2 teaspoons dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon black pepper

Salt, to taste

Directions

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

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

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

Diabetic Exchanges: 1 Vegetable, 3 Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

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

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

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

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194; Fat: 7 g; Sodium: 354 mg; Cholesterol: 64 mg; Protein: 23 g; Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

Friday, March 6, 2020

Friday Recipes

It's finally Friday. (Yay!) Here are today's six diabetic recipes to help you through the weekend, including Marinated Steak Kabobs and Warm Turkey and White Bean Salad. Enjoy!

CHICKEN GUMBO SOUP

Recipe Yield: Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Book Title: The New Soul Food Cookbook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g

Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat

SESAME SOBA NOODLES

Recipe Yield: Serves: 6

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.

Ingredients

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles

6 tablespoons Chicken Broth

1 garlic clove, minced

1/4 teaspoon gingerroot

1 tablespoon fresh lime juice

2 tablespoon tahini (sesame butter) or peanut butter

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

Dash red (cayenne) pepper

Pinch salt

3 tablespoons warm water

3 green onions, chopped

1 teaspoon toasted sesame seeds

Directions

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g

Diabetic Exchanges: 2 Starch/Bread

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

GREEN BEANS AND RED ONION SALAD

This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”

Recipe Yield: Serves 4

Source: NPB

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.

Ingredients

1 10-oz package French-cut green beans

1/2 red onion, thinly sliced

4 tablespoons non-fat Italian dressing

Directions

Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

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

LEMON CHICKEN WITH BROCCOLI AND GINGER

Recipe Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger

Ingredients

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

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g

Tuesday, August 7, 2018

Where's the Beef?

Today's yummy recipes revolve around beef, and include Just Plain Meat Loaf and Spicy Buffalo-Style Meatballs. Enjoy!

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

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

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

BEEF AND VEGETABLE LO MEIN

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

Source: 1,001 Delicious Recipes for People with Diabetes

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

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

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

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

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

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

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

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

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

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

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

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA

Yield: 6 servings.

This comes from SPICY BUFFALO-STYLE MEATBALLS

Recipe Yield: Makes 32 appetizer servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

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

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

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

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

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

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

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

STRIP STEAKS WITH BROILED ASPARAGUS

Recipe Yield: Yield: 2 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.

Ingredients

Vegetable oil cooking spray

1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat

1 or 2 cloves of garlic, coarsely chopped

1/2 teaspoon cracked or coarsely ground black pepper

8 - 10 (6 ounces) thin asparagus spears, trimmed

2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

1/2 cup low-salt beef broth

1 tablespoon dry white wine

1/4 teaspoon Dijon mustard

Directions

Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

NOTES:

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

AFRICAN BEEF SPINACH STEW (SHOKO)

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

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

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

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

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

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

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

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

Stir occasionally to keep from burning.

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

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

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

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

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