It's finally Friday, time to get ready for the weekend. Today's six recipes, including Moroccan Spiced Turkey Burger and Balsamic Marinated Steak & Asparagus, are perfect for helping you through the weekend. Enjoy!
BLUEBERRY CHEESECAKE BARS
Yield: Serves: 20
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-cheesecake-bars.
Ingredients
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced fat cream cheese, softened
2/3 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/3 cup reduced-fat sour cream
2 teaspoons vanilla extract
3/4 cup fresh or frozen blueberries
1/4 cup reduced-sugar apricot preserves
1 tablespoon water
Directions
Preheat oven to 350 degrees F. Spray an eight-inch square pan with vegetable cooking spray. Set aside.
Combine graham cracker crumbs, Splenda Granulated Sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven; set aside.
Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add Splenda Granulated Sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan.
Bake for 30 to 35 minutes, or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours.
Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling; cut into bars.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Sodium: 110 mg; Cholesterol: 40 mg; Protein: 3 g; Carbohydrates: 8 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BALSAMIC MARINATED STEAK & ASPARAGUS
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.
Ingredients
4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)
1 pound fresh asparagus
1/2 teaspoon salt
1/8 teaspoon pepper
Marinade:
2/3 cup prepared balsamic vinaigrette
2 tablespoons Dijon-style mustard
Directions
Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)
During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.
Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BAKED CHICKEN TENDERS
This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”
Source: USDA; CNPP
Recipe Yield: 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.
Ingredients
1 pound chicken thighs or breast, boneless, skinless
1 cup cereal crumbs, cornflake type
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon paprika
Directions
Preheat oven to 400 degrees.
Lightly grease a cooking sheet.
Cut chicken into bite-sized pieces.
Place cornflakes in plastic bag and crush by using a rolling pin.
Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.
Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.
Place chicken pieces on cooking sheet so they are not touching.
Bake until golden brown, about 12-14 minutes.
Serve hot.
Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g
Showing posts with label Moroccan Spiced Turkey Burger. Show all posts
Showing posts with label Moroccan Spiced Turkey Burger. Show all posts
Friday, May 31, 2019
Wednesday, May 22, 2019
Burgers
Today's wonderful offerings deal with burgers, that staple of summer time. (And yes, it's almost summer!) Today's burger recipes include Caribbean Beef Burgers with Mango Salsa and Moroccan Spiced Turkey Burgers. Enjoy!
POLENTA CAPRESE BURGERS
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/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
POLENTA CAPRESE BURGERS
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/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
Thursday, May 9, 2019
Turkey
Turkey has long been relegated to holiday meals, especially Thanksgiving. But seriously, is there any reason why it can't be enjoyed year 'round?
Here are six turkey recipes that can be enjoyed any time, including Fajita Turkey Burger and Mexican Turkey Frittata. Enjoy!
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
MEXICAN TURKEY FRITTATA
Recipe Yield: Makes 9 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mexican-turkey-frittata.
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Notes:
This flavorful egg and turkey frittata recipe will wake up your taste buds.
Nutritional Information Per Serving: Calories: 170; Fat: 6 g; Saturated Fat: 3 g; Sodium: 300 mg; Cholesterol: 40 mg; Protein: 24 g; Carbohydrates: 4 g; Sugars: 3 g
TOMATILLO TURKEY CHILI
Recipe Yield: Makes 6 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/tomatillo-turkey-chili.
Ingredients
1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb. lean ground turkey meat
4 cloves garlic, minced
1-2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp. coriander
1 Tbsp. oregano
1 tsp. chili powder, or to taste
1 tsp. cumin
Salt and freshly ground black pepper
2 cups diced tomatillos or 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional
Directions
Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes. Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.
Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.
In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Nutritional Information Per Serving: Calories: 256; Fat: 9 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 75 mg; Protein: 19 g; Carbohydrates: 29 g
Here are six turkey recipes that can be enjoyed any time, including Fajita Turkey Burger and Mexican Turkey Frittata. Enjoy!
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
MEXICAN TURKEY FRITTATA
Recipe Yield: Makes 9 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mexican-turkey-frittata.
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Notes:
This flavorful egg and turkey frittata recipe will wake up your taste buds.
Nutritional Information Per Serving: Calories: 170; Fat: 6 g; Saturated Fat: 3 g; Sodium: 300 mg; Cholesterol: 40 mg; Protein: 24 g; Carbohydrates: 4 g; Sugars: 3 g
TOMATILLO TURKEY CHILI
Recipe Yield: Makes 6 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/tomatillo-turkey-chili.
Ingredients
1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb. lean ground turkey meat
4 cloves garlic, minced
1-2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp. coriander
1 Tbsp. oregano
1 tsp. chili powder, or to taste
1 tsp. cumin
Salt and freshly ground black pepper
2 cups diced tomatillos or 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional
Directions
Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes. Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.
Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.
In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Nutritional Information Per Serving: Calories: 256; Fat: 9 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 75 mg; Protein: 19 g; Carbohydrates: 29 g
Wednesday, April 24, 2019
Wednesday Recipes
Here we are, half-way through the work week. Here are six yummy recipes to help you through the day, including Asian Beef Kabobs and Banana Chocolate Chip Mini Muffins. Enjoy!
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
Friday, March 29, 2019
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Moroccan Spiced Turkey Burgers and Mocha Cheesecake Bars. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
Tuesday, February 19, 2019
Burgers
While many of us think of burgers as a summer treat to cook outside, is there really any wrong time for burgers? I doubt it. Try out the Bold Thai Burger or the Black Bean Burgers with Avocado-Lime Mayo, and go from there. Enjoy!
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
POLENTA CAPRESE BURGERS
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/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
POLENTA CAPRESE BURGERS
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/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
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