Diabetic Delights: A Confessions of a Foodie Offspring: Mexican Chicken

Showing posts with label Mexican Chicken. Show all posts

Friday, August 23, 2019

Friday Recipes

It's finally Friday. (Yay!) Here are six recipes to help you through the weekend, including Swedish Meatballs and Pumpkin Soup. Enjoy!

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well.

Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

DATE NUT BREAD

https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Recipe Yield: Yield: 16 servings

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat

PUMPKIN SOUP

Recipe Yield: Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

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

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch

SWEDISH MEATBALLS

Recipe Yield: Yield: 12 servings

https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

Ingredients

1 egg

1/2 cup low-fat (1%) milk

2 slices white bread, lightly toasted and made into coarse crumbs

1/2 small onion, minced

2 tablespoon minced fresh parsley

1/2 teaspoon salt (optional)

1/4 teaspoon ground allspice

1/4 teaspoon nutmeg

1 pound ground skinless turkey breast

1/2 pound lean ground pork

3 tablespoons all-purpose flour

2 teaspoons vegetable oil

Directions

In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.

Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.

In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)

Transfer the cooked meatballs to a bowl, cover, and keep warm.

Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.

Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g

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

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

CRANBERRY NUT TEA CAKE

Recipe Yield: Yield: 1 Cake (9 Servings)

https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

1-3/4 cups all-purpose flour

1/2 cup sugar

2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

3/4 cup orange juice

1/3 cup plus 2 tablespoons canola or corn oil

1 large egg

1/2 cup fresh or thawed frozen cranberries, chopped

1/2 cup chopped walnuts

1 teaspoon grated orange zest

1 tablespoons powdered sugar

Directions

Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.

Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.

Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.

Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.

Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g

Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat

Monday, April 29, 2019

Double-Post Monday

On my original food blog, Confessions of a Foodie, I started having double posts on various days. Mondays, of course, had Meatless Monday, followed immediately with Double-Post Monday, Taco Tuesdays on (of course) Tuesday, as well as Double-Post Tuesday, and Thursdays were Diabetic Thursdays (with many recipes from here), as well as Double-Post Thursday. (Okay, so Wednesday and Friday got short-changed with only one post each.)

For a while, I've pondered adding a Double-Post Monday on this blog. I figure now is as good a time as any.

So...without further chit-chat, here we go. Besides being Meatless Monday, it's also Double-Post Monday. Here is a good mix of six recipes to help you through the day, including Orange Cranberry Cookies and Parmesan Green Beans. Enjoy!

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

ORANGE CRANBERRY COOKIES

This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”

Recipe Yield: 24 cookies

View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies

Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/

Ingredients

1/4 cup stick butter, softened

1 egg

3 tablespoons frozen orange juice concentrate, thawed

3/4 cup all-purpose flour, sifted

1/4 cup quick or old-fashioned oats, uncooked

1/3 cup Equal Spoonful or Granulated*

1/4 teaspoon baking soda

1/8 teaspoon cream of tartar

Dash salt

1 teaspoon grated orange peel

1/2 cup dried cranberries

1/2 cup chopped walnuts

*May substitute 8 packets Equal sweetener

Directions

Beat butter in a medium bowl. Beat in egg and orange juice concentrate.

Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.

Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.

Store in airtight container at room temperature.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 starch, 1/2 fat

CRANBERRY ORANGE CHEESECAKE

This recipe begins, “Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Recipe Yield: Serves: 16

View online: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake

Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake/print/

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture.

Press remaining crumb mixture onto bottom of 9-inch springform pan.

Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined.

Mix in eggs, egg whites, cornstarch and salt.

Fold in sour cream and vanilla until combined.

Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture.

Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.

Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.

Cover and refrigerate several hours or overnight before serving.

To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 milk, 2-1/2 fat

PARMESAN GREEN BEANS

This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”

Recipe Yield: Yield: 4 servings

Serving Size: 1 cup green bean mix

Source: Deliciously Healthy Family Meals

View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans

Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/

Ingredients

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)

1 small onion, thinly sliced (about 1/2 cup)

1 bag (16 oz) frozen green beans

1 cup low-sodium chicken broth

1/4 cup grated parmesan cheese

1/4 tsp ground black pepper

Directions

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).

Add onion, and continue to cook for about 5 minutes over medium heat until soft.

Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.

Sprinkle with parmesan cheese and pepper, and serve.

Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g

GOLDEN CURRANT PILAF WITH CINNAMON

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

View online at https://diabeticgourmet.com/diabetic-recipes/golden-currant-pilaf-with-cinnamon

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

3/4 cup chopped onion

2 teaspoons olive oil

1 cup uncooked long-grain white rice

2 cups homemade chicken broth or canned reduced-sodium chicken broth

1/2 cup dried currants

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon salt (optional)

1/4 cup packed chopped fresh parsley

Directions

Saute the onion in the oil in a medium saucepan over medium-low heat until tender, about 5 minutes. Add the rice; cook 1 minute. Stir in the broth, currants, turmeric, cinnamon, and salt (if desired).

Bring to a boil. Reduce the heat; cover and simmer until most of the liquid is absorbed, about 20 minutes. Remove from the heat; let stand, covered, 5 minutes. Stir in the parsley.

Nutritional Information Per Serving: Calories: 179; Fat: 2 g; Sodium: 35 mg; Protein: 4 g; Carbohydrates: 37 g

Diabetic Exchanges: 1-1/2 Starch, 1 Fruit

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

Tuesday, January 30, 2018

Tuesday Recipes

Here are today's six recipes to help you through the day, including Quick and Easy Chicken Cacciatore and Chocolate Peanut Butter Cookies. Enjoy!

APPLE STUFFED ACORN SQUASH

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.

Ingredients

1/4 cup raisins

2 acorn squash (about 4 inches in diameter)

Butter-flavored cooking spray

2 tablespoons sucralose no-calorie sweetener

1/4 teaspoon ground cinnamon

2 medium Fuji apples

2 tablespoons light butter

Directions

Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.

Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.

Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.

Yield: 8 servings.

Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g

Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.

QUICK AND EASY CHICKEN CACCIATORE

This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”

Recipe Yield: Yield: Makes 4 servings

View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore

Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat.

Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g

TOMATO COCKTAIL

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Recipe Yield: Yield: 4 servings (3/4 cup each)

This can be viewed at https://diabeticgourmet.com/diabetic-recipes/tomato-cocktail

Ingredients

3 cups tomato juice

2 tablespoons fresh lemon juice

1/2 teaspoon sugar

1/4 teaspoon seasoned salt

1/2 teaspoon Worcestershire sauce

1/8 teaspoon celery seeds

1 rib celery

Directions

Combine the juice and seasonings. Chill. Slice the celery ribs into 4 sticks. Serve a celery stick as a "stirrer" in each tomato cocktail.

Nutritional Information Per Serving: Calories: 37; Sodium: 774 mg; Protein: 2 g; Carbohydrates: 9 g

Diabetic Exchanges: 2 Vegetable

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

CHOCOLATE PEANUT BUTTER COOKIES

This recipe begins, “You're just 5 ingredients and 20 minutes away from a decadent chocolate dessert.”

Makes 4 dozen cookies.

This is from Diabetic Connect, and can be viewe online here.

Ingredients

1 Pkg. devil's food cake mix

1 cup peanut butter

1/3 cup water

2 eggs

1 cup peanut butter chips

Directions

Heat oven to 350 degrees. Grease cookie sheets.

In a large bowl, combine cake mix, peanut butter, water and eggs. By hand, stir with spoon until dough is formed. Stir in chips.

Drop by rounded teaspoons 2 inches apart, on cookie sheets.

Bake at 350 degrees for 10 - 15 minutes or until set. Cool 1 minute; remove, place on cooling rack and cool completely.

Nutritional Facts: Servings: 1; Calories: 100; Protein: 3 g; Carbohydrate: 10 g; Dietary Fiber: 1 g; Fat: 5 g; Polyunsaturated Fat: 1 g; Saturated Fat: 2 g; Cholesterol: 9 mg; Sodium: 110 mg

FRESH PEACH MUFFINS

Yield: 12 muffins

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/fresh-peach-muffins

Ingredients

1 cup peeled, chopped fresh ripe peaches

1 teaspoon fresh lemon juice

1 cup all-purpose flour

1 cup whole wheat flour

1/4 cup sugar

1 tablespoon baking powder

1/2 teaspoon mace

1/4 teaspoon salt

1 large egg, or 1/4 cup egg substitute

1/4 cup canola or corn oil

1 cup fat-free milk

Directions

Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the muffin cups with paper liners.

Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.

In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.

Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour is moistened.

Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 full.

Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan immediately to avoid sticking.

Nutritional Information Per Serving: Calories: 154; Fat: 5 g; Sodium: 156 mg; Cholesterol: 18 mg; Protein: 4 g; Carbohydrates: 23 g

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

Tuesday, January 2, 2018

Mexican Recipes

If you love Mexican food as much as I do, you'll love today's six recipes, including Quesadillas and Butternut Squash Enchiladas with Salsa Verde. Enjoy!

CHIMICHURRI STEAK WRAPS

Yield: Makes 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps

Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/

Ingredients

12 ounces grilled top sirloin steak, cut into slices

3 cups fresh baby spinach

1/2 large red bell pepper, cut into thin strips

4 medium whole wheat tortillas (8 to 10-inch diameter)

Chimichurri Sauce

1 cup fresh parsley leaves

2 cloves garlic

3 tablespoons olive oil

1 tablespoon red wine vinegar

1/4 teaspoon salt

Directions

Place parsley and garlic in food processor or blender container.

Cover; process until finely chopped.

Add oil, vinegar and salt; process just until blended.

Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.

Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.

Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.

Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g

QUESADILLAS

Recipe Yield: 8 servings (2 wedges)

View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas

Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/

Source: Forbidden Foods Diabetic Cooking

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 (8-inch) flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

TORTILLA SOUP

Recipe Yield: Makes 4 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup/print/

Ingredients

2 tsp. olive oil

2 cloves garlic, minced

3 scallions, sliced thin

2 cans (14.5 oz.) reduced-sodium, fat-free chicken broth

1 cup canned diced tomatoes with green chiles

1 cup frozen corn kernels

1 bay leaf

1/2 tsp. ground cumin

1/2 tsp. chili powder

12 oz. cooked chicken, cut in small pieces

1/4 cup fresh cilantro leaves, chopped

3 Tbsp. fresh lime juice

Salt and freshly ground black pepper, to taste

1 cup baked tortilla chips, crumbled, for garnish

Low-fat sour cream, for garnish

Directions

Heat oil in a large saucepan over medium heat.

Saute garlic and scallions until garlic begins to color.

Add broth, tomatoes, corn and spices and bring to a boil.

Reduce heat and simmer 5 minutes. Add the chicken and heat until warmed through, about 5 minutes.

Add cilantro and lime juice. Stir and warm through. Season to taste with salt and pepper.

Ladle into soup bowls, sprinkle with crumbled tortilla chips and add a dollop of sour cream in the center for garnish.

Nutritional Information Per Serving:Calories: 231; Fat: 6 g; Fiber: 2 g; Sodium: 636 mg; Protein: 31 g; Carbohydrates: 15 g

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”

Recipe Yield: 8 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees.

Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate.

Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.

Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.

Uncover and serve garnished with cilantro.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

EAST-WEST BURRITO

Recipe Yield: Makes 8 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/east-west-burrito

Ingredients

1/2 tsp. ground coriander

1/4 tsp. ground cinnamon

1/4 tsp. ground cumin

Pinch tsp. ground cardamom

Pinch tsp. ground black pepper

1/2 lb. skinless, boneless chicken breast, cut lengthwise into 1/2-inch strips

3 tbsp. canola oil, divided

1 medium onion, chopped

1 yellow bell pepper, seeded and chopped

1 1/3 cups canned fat-free refried kidney or pinto beans

8 flour tortillas (7-8 inch)

1 1/3 cups cooked brown rice

4 Tbsp. reduced-fat sour cream

1/2 cup (loosely packed) cilantro leaves, roughly cut up

1 cup prepared salsa

Directions

Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight. Bring to room temperature before cooking.

Heat 2 teaspoons oil in a medium skillet over medium-high heat. Sauté chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.

Add remaining oil to the pan. Sauté onions and pepper until soft and lightly browned, about 8 minutes. Transfer with a slotted spoon to the chicken, mix in and set aside. Add beans to the pan and cook, stirring until they are warmed.

Warm tortillas in a large, dry skillet over medium high heat. Spread one-fourth of the beans in center of each. Top with rice, then chicken mixture. Add a dollop of sour cream and a sprinkle of cilantro leaves. Fold sides of tortillas over the filling, then fold in ends. Turn the burrito over. Serve with salsa sauce on the side.

Nutritional Information Per Serving: Calories: 346; Fat: 10 g; Sodium: 562 mg; Protein: 16 g; Carbohydrates: 48 g

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

Wednesday, December 27, 2017

Chicken!

Chicken used to be reserved for Sunday dinner during the 1950s and '60s. But these days, chicken is served any day of the week, any time of day. Here are six chicken recipes to get you through the day, including Chicken and Sweet Potato Chili and Black-Eyed Chicken. Enjoy!

QUICK AND EASY CHICKEN CACCIATORE

This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”

Recipe Yield: Yield: Makes 4 servings

View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore

Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat.

Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well.

Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

CHICKEN PICADILLO

This recipe begins, “This zesty one-pot meal is easy to throw together on a busy weeknight.”

Recipe Yield: 6 servings.Serving size: 3/4 cup chicken and vegetables

View online with photo: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo

Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo/print/

Ingredients

2 tsp olive oil

1 large yellow onion, finely chopped

1 medium green bell pepper, rinsed and finely chopped

1 medium red bell pepper, rinsed and finely chopped

1-1/2 Tbsp garlic, mashed (about 3 cloves)

12 oz boneless, skinless chicken breast, cut into thin strips

1/3 cup no-salt-added tomato sauce

1/3 cup low-sodium chicken broth

1/3 cup lemon juice

1/4 tsp ground cumin

2 bay leaves

1/3 cup water

1/4 cup golden seedless raisins

For garnish:1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)

1 Tbsp capers, drained

2 Tbsp green olives, chopped

Directions

Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.

Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.

Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.

Cover the pan, and reduce the heat. Simmer for 10 minutes.

Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g

CHICKEN AND ALMOND STEW

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

CHICKEN AND SWEET POTATO CHILI

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

This is from Diabetes Self-Management and can be found online here.

Ingredients

1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks

2 teaspoons canola oil

1 cup chopped onion

3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*

3 cloves garlic, minced

2 teaspoons chili powder

1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained

1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained

1/2 cup chipotle or jalapeño salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet Directionspotato provides about two and a half times the Recommended Daily Allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Nutrition Facts Per Serving: Calories: 258 calories, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.

Friday, December 22, 2017

Friday Recipes

It's the last Friday before Christmas. Here are six yummy recipes to go with your holiday meal (or any time, for that matter), including Quick and Easy Chicken Cacciatore and Pumpkin Soup. Enjoy!

LEMON MERINGUE PIE

Yield: 8

View online with photo: https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie

Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie/print/

Ingredients

For Pie Filling:

Pastry for single-crust 9-inch pie

2-1/4 cups water

1/2 cup fresh lemon juice or frozen lemon juice concentrate*

1/2 cup cornstarch

2 eggs

2 egg whites

1-1/2 teaspoons grated lemon peel

1-1/2 cups Equal Spoonful or Granulated**

2 tablespoons stick butter or margarine

1 to 2 drops yellow food coloring (optional)

For Meringue:

3 egg whites

1/4 teaspoon cream tartar

2/3 cup Equal Spoonful or Granulated***

* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate

** May substitute 36 packets Equal sweetener

Directions

For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate.

Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.

Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.

Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute.

Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.

Return all to saucepan. Cook and stir over low heat 1 minute.

Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.

For Meringue:

Beat 3 egg whites in mixing bowl on medium speed of mixer until foamy.

Add cream of tartar. Beat to soft peaks.

Gradually beat in 2/3 cup Equal, beating to stiff peaks.

Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.

Final Steps:

Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.

Cool completely on wire rack. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 178; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Protein: 5 g; Carbohydrates: 20 g

Diabetic Exchanges: 1 starch, 2 fat

TANGY APPLE SLAW

This recipe begins, “A take-off on the traditional creamy version of coleslaw - chopped apples add crunch and a hint of sweetness.”

Recipe Yield: Serves: 6

View online: https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw

Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw/print/

Ingredients

4 cups shredded green cabbage

1 cup shredded carrots

1 cup chopped unpeeled apple (1 medium)

1/2 cup thinly sliced red or green bell pepper strips

2/3 cup light mayonnaise or salad dressing

1/3 cup reduced fat sour cream

3 tablespoons Equal ® Spoonful or Granulated*

1-1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/8 teaspoon pepper

* May substitute 4-1/2 packets Equal sweetener

Directions

Combine cabbage, carrots, apple and pepper strips in medium size bowl.

Combine mayonnaise, sour cream, Equal, mustard, lemon juice and pepper.

Spoon Equal mixture over cabbage mixture; toss to combine.

Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2-1/2 vegetable, 2 fat

QUICK AND EASY CHICKEN CACCIATORE

This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”

Recipe Yield: Yield: Makes 4 servings

View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore

Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat.

Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g

TOMATO COCKTAIL

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Recipe Yield: Yield: 4 servings (3/4 cup each)

This can be viewed at https://diabeticgourmet.com/diabetic-recipes/tomato-cocktail

Ingredients

3 cups tomato juice

2 tablespoons fresh lemon juice

1/2 teaspoon sugar

1/4 teaspoon seasoned salt

1/2 teaspoon Worcestershire sauce

1/8 teaspoon celery seeds

1 rib celery

Directions

Combine the juice and seasonings. Chill. Slice the celery ribs into 4 sticks. Serve a celery stick as a "stirrer" in each tomato cocktail.

Nutritional Information Per Serving: Calories: 37; Sodium: 774 mg; Protein: 2 g; Carbohydrates: 9 g

Diabetic Exchanges: 2 Vegetable

PUMPKIN SOUP

Recipe Yield: Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

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

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

Wednesday, November 29, 2017

Wednesday Recipes

We're well into the holiday season. Here is a good mix of six recipes that you can try throughout the season and beyond, including Orange Cranberry Cookies and Parmesan Green Beans. Enjoy!

MEXICAN CHICKEN

Yield: 4 servings

This can be found online at https://diabeticgourmet.com/diabetic-recipes/mexican-chicken

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

2 cups deli fresh salsa

1/4 cup chopped cilantro

1 cup fat-free sour cream

1/4 cup low-fat shredded cheddar cheese

1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)

Nonstick cooking spray

4 (4 ounce) boneless, skinless chicken breasts

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.

Nutritional Information Per Serving: Calories: 250; Fat: 3 g; Cholesterol: 74 mg; Protein: 30 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

ORANGE CRANBERRY COOKIES

This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”

Recipe Yield: 24 cookies

View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies

Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/

Ingredients

1/4 cup stick butter, softened

1 egg

3 tablespoons frozen orange juice concentrate, thawed

3/4 cup all-purpose flour, sifted

1/4 cup quick or old-fashioned oats, uncooked

1/3 cup Equal Spoonful or Granulated*

1/4 teaspoon baking soda

1/8 teaspoon cream of tartar

Dash salt

1 teaspoon grated orange peel

1/2 cup dried cranberries

1/2 cup chopped walnuts

*May substitute 8 packets Equal sweetener

Directions

Beat butter in a medium bowl. Beat in egg and orange juice concentrate.

Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.

Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.

Store in airtight container at room temperature.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 starch, 1/2 fat

CRANBERRY ORANGE CHEESECAKE

This recipe begins, “Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Recipe Yield: Serves: 16

View online: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake

Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake/print/

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture.

Press remaining crumb mixture onto bottom of 9-inch springform pan.

Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined.

Mix in eggs, egg whites, cornstarch and salt.

Fold in sour cream and vanilla until combined.

Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture.

Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.

Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.

Cover and refrigerate several hours or overnight before serving.

To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 milk, 2-1/2 fat

CHICKEN AND SWEET POTATO CHILI

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

This is from Diabetes Self-Management and can be found online here.

Ingredients

1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks

2 teaspoons canola oil

1 cup chopped onion

3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*

3 cloves garlic, minced

2 teaspoons chili powder

1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained

1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained

1/2 cup chipotle or jalapeño salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet Directionspotato provides about two and a half times the Recommended Daily Allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Nutrition Facts Per Serving: Calories: 258 calories, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.

PARMESAN GREEN BEANS

This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”

Recipe Yield: Yield: 4 servings

Serving Size: 1 cup green bean mix

Source: Deliciously Healthy Family Meals

View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans

Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/

Ingredients

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)

1 small onion, thinly sliced (about 1/2 cup)

1 bag (16 oz) frozen green beans

1 cup low-sodium chicken broth

1/4 cup grated parmesan cheese

1/4 tsp ground black pepper

Directions

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).

Add onion, and continue to cook for about 5 minutes over medium heat until soft.

Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.

Sprinkle with parmesan cheese and pepper, and serve.

Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g

GOLDEN CURRANT PILAF WITH CINNAMON

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

View online at https://diabeticgourmet.com/diabetic-recipes/golden-currant-pilaf-with-cinnamon

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

3/4 cup chopped onion

2 teaspoons olive oil

1 cup uncooked long-grain white rice

2 cups homemade chicken broth or canned reduced-sodium chicken broth

1/2 cup dried currants

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon salt (optional)

1/4 cup packed chopped fresh parsley

Directions

Saute the onion in the oil in a medium saucepan over medium-low heat until tender, about 5 minutes. Add the rice; cook 1 minute. Stir in the broth, currants, turmeric, cinnamon, and salt (if desired).

Bring to a boil. Reduce the heat; cover and simmer until most of the liquid is absorbed, about 20 minutes. Remove from the heat; let stand, covered, 5 minutes. Stir in the parsley.

Nutritional Information Per Serving: Calories: 179; Fat: 2 g; Sodium: 35 mg; Protein: 4 g; Carbohydrates: 37 g

Diabetic Exchanges: 1-1/2 Starch, 1 Fruit

Diabetic Delights: A Confessions of a Foodie Offspring