Thursday Recipes

Here are today's six yummy diabetic recipes to get you through the day, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

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

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

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

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Thursday Recipes

Here are today's six yummy diabetic recipes for you to try, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

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

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

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

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Thursday Recipes

The Diabetic News has an article dealing with blindness and amputation risk in diabetics. Click here to view the article.

And now, on to today's six recipes. Enjoy!

MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT

Yield: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/1002.shtml

Ingredients

1-1/2 to 2 pounds chicken leg quarters

3 tablespoons olive oil, divided

1 teaspoon salt, divided

1 teaspoon freshly ground black pepper, divided

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

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

1 small onion, diced

2 cloves garlic, minced

1/4 cup white wine or water

1 (14.5 ounce) can diced tomatoes with juices

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

2 tablespoons capers, rinsed

2 tablespoons red wine vinegar

1 teaspoon sugar

2 tablespoons parsley, minced

Directions

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

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

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

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

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

BAKED CHICKEN PARMESAN

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

CINNAMON APPLE COFFEE CAKE

Yield: 1 coffee cake (9 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/513.shtml

Ingredients

1/2 cup packed brown sugar

1/4 cup margarine, softened

2 large egg whites

1/2 cup low-fat (1 percent fat) buttermilk

2 cups all-purpose flour

2 teaspoons baking powder

1/2 teaspoons baking soda

2 teaspoons ground cinnamon

1/4 teaspoon salt

1 medium apple, unpeeled, cored and finely chopped

Directions

Preheat the oven to 375 degrees F.

Prepare a 9-inch square baking pan with nonstick pan spray.

In a large bowl, beat together the sugar, margarine, and egg whites until smooth. Stir in the buttermilk. Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.) Fold in the apple.

Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cut into nine 3-inch squares. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 214; Protein: 4 g; Fat: 5 g; Sodium: 306 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Other Carbohydrate, 1/2 Fat

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

MASHED TURNIPS WITH ROASTED GARLIC

Servings: 8

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Print Version: http://diabeticgourmet.com/recipes/html/744.shtml

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper. Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving (1/8 of recipe): Calories: 221, Carbohydrate: 12 g, Cholesterol: 80 mg, Fat: 5.7 g, Saturated Fat: 1.7 g, Fiber: 2 g, Protein: 29 g, Sodium: 440 mg, Calcium: 36 mg, Diabetic Exchanges: 3 Lean Meat, 2 Vegetable