Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Tandoori Chicken Skewers with Mint Raita, Beef Rib Roast with Lemon Glazed Carrots and Rutabagas, and Sweet Potato Pie. Enjoy!

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

To view this online, go to 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; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

TANDOORI CHICKEN SKEWERS WITH MINT RAITA

Yield: Makes 4 servings for main course or a snack for 6 or 12 people

To view this online, go to 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

SWEET POTATO PIE

Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS

Recipe Yield: Makes 8 to 10 servings.

Source: TBC

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

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.

Ingredients

1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)

Salt and pepper

4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips

1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips

1/2 cup water

2 tablespoons butter

1 tablespoon packed brown sugar

1 tablespoon fresh lemon juice

1/2 teaspoon grated lemon peel

1/4 teaspoon dried dill weed

1/4 teaspoon salt

Directions

Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.

Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)

Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.

Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.

Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.

Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g

CRANBERRY-ALMOND TARTS

Yield: Servings Per Recipe: 24; Serving Size: 1 square tart

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.

Ingredients

1/2 (15 ounce) container refrigerated pie crusts

3/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup water

1 (12 ounce) bag fresh or frozen cranberries, thawed

1/4 cup chopped almonds, toasted

1/2 teaspoon almond extract

1 (8 ounce) carton non-dairy whipped topping

1/4 cup toasted almond slices

Directions

Preheat oven to 375 degrees F.

Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.

Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.

Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.

Notes:

Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.

Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Chunky Chicken, Vegetable and Rosemary Stew and Caribbean Beef Burgers with Mango Salsa. Enjoy!

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

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

To view this online, go to 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; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

CHIPOTLE ALBONDIGAS MEATBALLS

Recipe Yield: Yield: Makes 12 servings, 1 per serving

Source: TBC

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

View online at https://diabeticgourmet.com/diabetic-recipe/chipotle-albondigas-meatballs.

Ingredients

1 pound Ground Beef

1/4 cup soft whole wheat bread crumbs

1 large egg, slightly beaten

4 tablespoons chopped fresh cilantro, divided

2 tablespoons water

1 teaspoon ground chipotle chili powder, divided

1/2 teaspoon salt

1 can (15 ounces) tomato sauce

Chopped fresh cilantro (optional)

Directions

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

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

CRUMB TOPPED CHERRY PIE DESSERT

Recipe Yield: Servings: 12

Source: Sweet Inspirations

Book Title: Sweet Inspirations

View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.

Ingredients

Pastry for a one-crust pie

2 (1lb) cans red tart cherries (packed in water)

1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)

3 tbsp cornstarch

1/4 cup water

1/4 tsp salt

1 tsp. grated lemon peel

2 tbsp lemon juice

A few drops of red food coloring (optional)

2 tbsp almond flavoring

Topping:

1/4 cup flour

1/2 cup instant mashed potato or buds

1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)

1 tsp cinnamon

1/4 tsp nutmeg

1/4 cup margarine

**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.

Directions

Line 9-inch pie pan with prepared pastry. Set aside.

Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.

Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.

Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g

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

CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW

Recipe Yield: 6 servings.

Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.

View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.

Ingredients

1 Tbsp canola oil

12 oz boneless chicken breasts, cut into 1-inch pieces

1 Tbsp canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch (2.5-cm) pieces

2 cups water

2 dried bay leaves

1/4 tsp crushed red pepper flakes

1 can (15 oz) reduced-sodium navy beans, rinsed and drained

1 cup grape tomatoes, quartered

1/2 cup chopped fresh Italian parsley

1 Tbsp chopped fresh rosemary

3/4 tsp salt

Directions

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Notes:

Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.

Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g