It's finally Friday. Here's to the weekend! And here are six yummy recipes to help you through that weekend, including Chicken and Mushroom Fricassee and Mocha Cheesecake Bars. Enjoy!
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 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
Showing posts with label Oven-Crusted Chicken Breast. Show all posts
Showing posts with label Oven-Crusted Chicken Breast. Show all posts
Friday, April 17, 2020
Friday, May 3, 2019
Friday Recipes
It's finally Friday (yay!). Here's to the weekend! And here are six yummy recipes to help you through that weekend, including Chicken and Mushroom Fricassee and Mocha Cheesecake Bars. Enjoy!
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 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
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 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
Thursday, March 28, 2019
Thursday Recipes
Here are six yummy recipes to help you through the day, including Mexican Turkey Frittata and Vanilla Chai Coffee Cooler. Enjoy!
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutrition Facts Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
View online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 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
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutrition Facts Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
View online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 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
Friday, March 15, 2019
Friday Recipes
Here are six yummy recipes to help you get ready for the weekend, including Oven-Crusted Chicken Breast and Classic Beef Stew. Enjoy!
BLUEBERRY CORN MUFFINS
Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.
Source: Spenda
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins
Ingredients
1 3/4 cups all-purpose flour
1/2 cup yellow cornmeal
1-1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsalted butter, softened
1/3 cup egg substitute
2 teaspoons vanilla
1 cup buttermilk
1 cup blueberries (frozen or fresh)
Directions
Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.
Blend dry ingredients together in a medium mixing bowl. Set aside.
Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.
Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.
Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
APPLE AND SQUASH BAKE
This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F.
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
CHOCOLATE MOCHA CHEESECAKE
Recipe Yield: Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-mocha-cheesecake.
Ingredients
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Notes:
You might also like this recipe for Sugar Free Mocha Cheesecake Bars.
Nutritional Information Per Serving: Calories: 200; Fat: 13 g; Saturated Fat: 8 g; Sodium: 270 mg; Cholesterol: 65 mg; Protein: 7 g; Carbohydrates: 14 g; Sugars: 4 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
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed: tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
BLUEBERRY CORN MUFFINS
Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.
Source: Spenda
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins
Ingredients
1 3/4 cups all-purpose flour
1/2 cup yellow cornmeal
1-1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsalted butter, softened
1/3 cup egg substitute
2 teaspoons vanilla
1 cup buttermilk
1 cup blueberries (frozen or fresh)
Directions
Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.
Blend dry ingredients together in a medium mixing bowl. Set aside.
Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.
Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.
Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
APPLE AND SQUASH BAKE
This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F.
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
CHOCOLATE MOCHA CHEESECAKE
Recipe Yield: Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-mocha-cheesecake.
Ingredients
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Notes:
You might also like this recipe for Sugar Free Mocha Cheesecake Bars.
Nutritional Information Per Serving: Calories: 200; Fat: 13 g; Saturated Fat: 8 g; Sodium: 270 mg; Cholesterol: 65 mg; Protein: 7 g; Carbohydrates: 14 g; Sugars: 4 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
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed: tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
Thursday, March 7, 2019
Thursday Recipes
Today's yummy offerings include Broccoli Salad with Peanut Dressing and 20-Minute Chicken Creole. Enjoy!
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
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 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
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
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
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 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
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
Wednesday, February 20, 2019
Chicken
I'm amazed at the number of chicken recipes I've run across for this blog. Today's six recipes include Moroccan Chicken with Eggplant-Zucchini Ragout and Chicken and Mushroom Fricassee. Enjoy!
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”
Recipe Yield: Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”
Recipe Yield: Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
Tuesday, February 12, 2019
Tuesday Recipes
Today's yummy recipes include Hearty Reuben Soup and Caribbean Beef Burgers with Mango Salsa. Enjoy!
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 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
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 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
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