Diabetic Delights: A Confessions of a Foodie Offspring: Polenta Caprese Burgers

Showing posts with label Polenta Caprese Burgers. Show all posts

Thursday, June 24, 2021

Thursday Recipes

Here are six recipes to help you through the day, including Tomatillo Turkey Chili and Cranberry Orange Cheesecake. 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

CRANBERRY ORANGE CHEESECAKE

Recipe Yield: Serves: 16

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/cranberry-orange-cheesecake.

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

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

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

*May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal® and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325° F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal® in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Notes:

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

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

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

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

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

TOMATILLO TURKEY CHILI

Recipe Yield: Makes 6 servings.

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

Ingredients

1 Tbsp. canola oil

1 cup chopped onion

2 medium green bell peppers, seeded and chopped

1 large red, orange or yellow bell pepper, seeded and chopped

1 lb. lean ground turkey meat

4 cloves garlic, minced

1-2 fresh Fresno or jalapeno peppers, seeded and finely sliced

1 Tbsp. coriander

1 Tbsp. oregano

1 tsp. chili powder, or to taste

1 tsp. cumin

Salt and freshly ground black pepper

2 cups diced tomatillos or 2 (11 oz.) cans

1 cup frozen yellow corn

1 (15 oz.) can no salt added pinto beans, rinsed and drained

2 cups low-fat, reduced-sodium chicken broth

1/3 cup finely chopped cilantro

1/3 cup chopped green onions

Lime wedges for garnish

1/2 cup non-fat, plain, Greek yogurt, optional

Directions

Quick cooking directions

In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes. Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.

Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

Slow cooking directions

In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.

In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

Nutritional Information Per Serving: Calories: 256; Fat: 9 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 75 mg; Protein: 19 g; Carbohydrates: 29 g

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

Thursday, April 9, 2020

Thursday Recipes

It's almost the end of the week...Here are six yummy recipes to help you through the day, including Hearty Reuben Soup and Vietnamese Pho. Enjoy!

JALAPENO BROCCOLI

Recipe Yield: Yield: 4 to 5 servings

Source: America's Everyday Diabetes Cookbook

Book Title: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli

Ingredients

1 teaspoon salt, optional

1 head broccoli, trimmed and separated into spears

1 tablespoon balsamic vinegar

2-3 tablespoons olive oil

2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)

1/4 cup toasted pine nuts

Few sprigs fresh coriander or parsley, chopped

Directions

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).

Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.

In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.

Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.

Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g

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

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

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

PUMPKIN ROLL

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.

Ingredients

Cake Ingredients:

3 eggs

1 cup Equal Spoonful or Granulated*

1 cup canned pumpkin

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling Ingredients:

4 ounces reduced-fat cream cheese, softened

1-1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons Equal Spoonful or Granulated** (or to taste)

* May substitute 24 packets Equal sweetener

** May substitute 3 packets Equal sweetener

Directions

For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.

Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.

Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.

Chill in refrigerator until completely cool.

For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.

Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.

Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g

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

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

VIETNAMESE PHO

Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups

View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.

Ingredients

Soup Ingredients:

1/2 lb sirloin tip, sliced very thinly

1-1/2 Tbsp canola oil, divided

1 small onion, sliced into thin rings

4 cups sodium-reduced beef stock

2 cups water

1 Tbsp freshly grated ginger

1 stalk lemongrass chopped or 3 Tbsp dried lemongrass

1/2 tsp whole black peppercorns

1 cinnamon stick

4 oz ounces rice vermicelli noodles

2 cups bean sprouts

Garnish Ingredients:

1 lime, quartered

1/2 cup each fresh basil, mint and cilantro each

1 small jalapeno pepper, thinly sliced (optional)

1 Tbsp fish sauce

Directions

In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.

Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)

Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.

Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.

Add beef to stock mixture and cook to desired doneness.

To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.

Notes:

This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.

Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g

Wednesday, May 22, 2019

Burgers

Today's wonderful offerings deal with burgers, that staple of summer time. (And yes, it's almost summer!) Today's burger recipes include Caribbean Beef Burgers with Mango Salsa and Moroccan Spiced Turkey Burgers. Enjoy!

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

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

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

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

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

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

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

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

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g

MOROCCAN SPICED TURKEY BURGER

Recipe Yield: Makes 4 servings

Source: Jennie-O

View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.

Ingredients

2 cups red and yellow cherry tomatoes

oil for drizzling

1 small red onion, peeled and cut into 4 even circular slices

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1 teaspoon ground cumin

3 (6-inch) whole wheat pita bread rounds, halved and split

1/2 teaspoon ground cinnamon

1 cup baby arugula

1 teaspoon paprika

3 cloves garlic, minced

1/2 cup fat-free plain yogurt

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh parsley

1-1/2 tablespoons lemon juice

Directions

Preheat grill for medium-high heat. Heat oven to 450.

Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.

In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.

In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g

FAJITA TURKEY BURGER

Recipe Yield: Makes 5 servings

Source: Jennie-O

View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.

Ingredients

1/2 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon chili powder

1 teaspoon crushed red pepper flakes

1 teaspoon paprika

salt and freshly ground pepper, if desired

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1/4 cup salsa, drained

3/4 cup cilantro, divided

2 onions, sliced

1 green bell pepper, sliced

1 red bell pepper, sliced

Wholly Guacamole classic or spicy dip, if desired

Wholly Guacamole salsa, if desired

5 reduced-calorie hamburger buns, split

1/3 cup shredded reduced-fat Monterey Jack cheese

Directions

In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.

Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.

Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.

To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.

Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

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

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

Thursday, May 2, 2019

Where's the Beef?

Back during the 1980s, there was a popular commercial that asked that burning question, "Where's the beef?" We even watched as little old women drove in their quest to find the beef.

While those old hamburger commercials may have long been retired, many people still enjoy beef for lunch or dinner. For those folks, here are six recipes you can sink your teeth into (without asking that infamous question), including Southwest Meatloaf and Bold Thai Burger. Enjoy!

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

SOUTHWEST MEATLOAF

Recipe Yield: Makes 6 to 8 servings

Source: TBC

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

Ingredients

2 pounds ground beef (95% lean)

1 cup soft bread crumbs

3/4 cup finely chopped onion

1/2 cup finely chopped red bell pepper

1/2 cup frozen corn, thawed

1/2 cup milk

1 egg

1 large clove garlic, minced

2 teaspoons salt

1-1/2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon pepper

1/2 cup thick and chunky salsa

Directions

Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.

Let stand 10 minutes. Top with salsa; cut into slices.

Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g

CHILI CARNIVALE

Recipe Yield: Makes 8 servings

Source: TBC

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

Ingredients

2 pounds Ground Beef (95% lean)

1 can (28 ounces) crushed tomatoes, undrained

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

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

1 bottle (12 ounces) regular or light beer

1 medium yellow onion, diced

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

1 can (6 ounces) tomato paste

1/3 cup chili powder

1 large jalapeno pepper, seeded, finely chopped

2 tablespoons minced garlic

1 tablespoon ground cumin

1 teaspoon dried oregano leaves

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

Lime wedges and baked tortillas chips (optional)

Toppings:

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

Directions

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

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

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

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

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

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

ASIAN BEEF KABOBS

Recipe Yield: Yield: 16 appetizers

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.

Ingredients

1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick

1/4 cup hoisin sauce

2 tablespoons dry sherry

2 teaspoons packed light brown sugar

1 teaspoon dark sesame oil

6 green onions, sliced diagonally into 1-1/2-inch pieces

Directions

Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.

Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.

Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.

Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.

Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g

Thursday, April 18, 2019

Thursday Recipes

Tuesday, April 9, 2019

Tuesday Recipes

Here are today's extremely yummy recipes (check out the first one!), including Mexican Chicken Soup and Baja Turkey Chili. Enjoy!

CHOCOLATE CHEESECAKE

Recipe Yield: Yield: 16 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2

Ingredients

Crust Ingredients:

1/2 cup finely ground almonds

Cheesecake Ingredients:

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

1-1/4 cups Equal Spoonful or Granulated*

2 eggs

2 egg whites

1/4 teaspoon salt

1 cup reduced fat sour cream

2 teaspoons vanilla

4 ounces (4 squares) semi-sweet chocolate, melted and cooled

Fresh raspberries, optional

Fresh mint, optional

* May substitute 30 packets Equal sweetener.

Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.

Directions

For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.

For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.

Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.

Notes:

This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!

Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 milk, 3 fat

SUGAR FREE BLUEBERRY MUFFINS

Recipe Yield: Yield: 12 muffinsServing size: 1 muffin

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

Sift together flour, baking powder and salt, set aside.

Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.

Note:

Blueberry-filled muffins that have a cake-like texture.

Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.

Ingredients

1 box Dreamfields Penne Rigate

1 tablespoon plus 5 teaspoons olive oil

4 cups corn kernels (see note below)

1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed

6 Roma tomatoes, cut in half lengthwise

1/2 cup sliced fresh basil

Coarsely ground black pepper

Dressing:

2 tablespoons olive oil

2 tablespoons white wine vinegar

1/2 teaspoon salt

1/3 cup crumbled cooked bacon (optional)

Shredded Parmesan cheese (optional)

Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.

Directions

Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).

Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.

Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.

Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)

Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.

For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.

Variations: If desired, add chopped avocado and/or cooked shrimp.

Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10 g; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

MEXICAN CHICKEN SOUP

Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View this 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 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

Thursday, March 21, 2019

Thursday Recipes

Friday, March 8, 2019

Friday Recipes

It's finally Friday, the end of the work week, for many of us. Here are six yummy recipes to help you through the weekend, including Butternut Squash Enchiladas with Salsa Verde and Italian Beef Stuffed Shells Marinara. Enjoy!

CINNAMON BUN BREAKFAST FOCACCIA

Recipe Yield: Serves: 16

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia

Ingredients

1 package (16 oz.) Pillsbury Hot Roll Mix

1/4 cup Equal Spoonful or Granulated*

2-1/2 teaspoons ground cinnamon, divided

1 cup very hot tap water

1 egg, slightly beaten

5 tablespoons stick butter or margarine, melted, divided

3/4 cup dried cranberries

1/4 cup Equal Spoonful or Granulated**

1 cup reduced-fat granola cereal

4 ounces reduced-fat cream cheese, softened

2 tablespoons Equal Spoonful or Granulated***

1/2 teaspoon vanilla

1 to 2 tablespoons 2% milk

* May substitute 6 packets Equal sweetener

** May substitute 6 packets Equal sweetener

*** May substitute 3 packets Equal sweetener

Directions

Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.

Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.

Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.

Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.

Notes:

Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.

Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 starch, 1 fat

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde

Ingredients

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

Canola oil spray

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

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

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

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

Directions

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

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

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

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

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

GINGERBREAD MUFFINS

Recipe Yield: 12 servings

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.

Ingredients

1-1/2 cups all-purpose flour

2 cups Kellogg's Special K cereal, crushed to 1 cup

3/4 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon baking soda

1/4 teaspoon salt

1 cup low-fat buttermilk

2 egg whites

2 tablespoons vegetable oil

3 tablespoons light molasses

* May substitute 18 packets Equal sweetener

Directions

Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.

Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.

Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.

Bake in preheated 400F 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: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 2 starch, 1/2 fat

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

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

ITALIAN BEEF STUFFED SHELLS MARINARA

Recipe Yield: Makes 4 servings

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g