It's Wednesday (otherwise known as Hump Day), half-way through the week. If we made it this far, we can make it to the weekend.
Of course, we do need to eat. To that end, here are six yummy recipes to help you through the day, including Spicy Chicken Pie and Orange Cranberry Bread. Enjoy!
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Find this recipe at:http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving: Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
SPICY CHICKEN PIE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
Showing posts with label Simple Chicken Mole. Show all posts
Showing posts with label Simple Chicken Mole. Show all posts
Wednesday, August 4, 2021
Thursday, March 18, 2021
Mexican Recipes
If you like Mexican food, today's post is for you. Check out the Simple Chicken Mole, the Light Sour Cream Chicken Enchiladas, and all the rest of today's yummy recipes. Enjoy!
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
SIMPLE CHICKEN MOLE
This recipe begins, “In a Mexican mole sauce, the chocolate isn’t even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-chicken-mole.
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180;Fat: 8 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Protein: 21 g; Carbohydrates: 7 g
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
SIMPLE CHICKEN MOLE
This recipe begins, “In a Mexican mole sauce, the chocolate isn’t even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-chicken-mole.
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180;Fat: 8 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Protein: 21 g; Carbohydrates: 7 g
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
Friday, February 21, 2020
Friday Recipes
It's finally Friday. Yay! If you're ready to start the weekend, here are six recipes for you to try over the next few days, including Simple Chicken Mole and 15-Minute Chili. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Tuesday, February 11, 2020
Tuesday Recipes
Hope your week is going well. Today's six recipes include Chipotle Pepper Jack Sliders and 15-Minute Chili. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Tuesday, January 10, 2017
Chicken!
Are you taking Metformin, or know someone who is? According to an article in Diabetes Self-Management, "humble metformin may well be the closest thing we have to a miracle drug." It packs probably the biggest blood-glucose-lowering punch of any diabetes drug on the market," helps to lower one's HbA1c levels by up to 1.5%, protects your heart, and may even help protect you from some forms of cancer. Pretty impressive!
To read this interesting article ("Metformin: The Unauthorized Biography"), click here. Tomorrow, I'll post Diabetes Self-Management's article on Metformin's side effect.
And now, it's time for today's six recipes, all centered around chicken. There was a time during the twentieth century when chicken was relegated to Sunday dinner. Not any more. It's popular for an anytime meal, enough so that even burger places frequently offer chicken sandwiches. These six recipes are good enough to make you forget about the fast food places. Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
SIMPLE CHICKEN MOLE
This recipe begins, "In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce."
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
TANDOORI CHICKEN SKEWERS WITH BLUEBERRY-FIG SAUCE
This recipe begins, “To get the biggest antioxidant punch from your blueberries, be sure to use Wild Blueberries. With twice the antioxidant capacity of larger, cultivated blueberries, the little wild ones freeze perfectly, retaining superior quality, color and sweet, tangy flavor.”
Serves 4 as entree or 12 as an appetizer
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1235
View recipe with photo: http://diabeticgourmet.com/recipes/html/1235.shtml
Ingredients
1-1/2 pounds boneless, skinless chicken breast
1 package Tandoori Tikka or Tandoori Chicken marinade
1/2 cup low-fat, plain yogurt
2/3 cup fresh or frozen Wild Blueberries
1/2 cup Wild Blueberry jam
1/2 cup chopped fresh figs (or substitute pears)
1/2 teaspoon orange zest
2/3 cup cooked red lentils
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon powdered coriander
1 tablespoon oil or cooking spray
Directions
Chop chicken into bite-sized chunks.
Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.
Pre-heat oven to 425F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.
Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entree.
Nutritional Information Per Serving: Calories: 123; Protein: 14 g; Fat: 1 g; Sodium: 130 mg; Cholesterol: 30 mg; Carbohydrates: 14 g
To read this interesting article ("Metformin: The Unauthorized Biography"), click here. Tomorrow, I'll post Diabetes Self-Management's article on Metformin's side effect.
And now, it's time for today's six recipes, all centered around chicken. There was a time during the twentieth century when chicken was relegated to Sunday dinner. Not any more. It's popular for an anytime meal, enough so that even burger places frequently offer chicken sandwiches. These six recipes are good enough to make you forget about the fast food places. Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
SIMPLE CHICKEN MOLE
This recipe begins, "In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce."
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
TANDOORI CHICKEN SKEWERS WITH BLUEBERRY-FIG SAUCE
This recipe begins, “To get the biggest antioxidant punch from your blueberries, be sure to use Wild Blueberries. With twice the antioxidant capacity of larger, cultivated blueberries, the little wild ones freeze perfectly, retaining superior quality, color and sweet, tangy flavor.”
Serves 4 as entree or 12 as an appetizer
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1235
View recipe with photo: http://diabeticgourmet.com/recipes/html/1235.shtml
Ingredients
1-1/2 pounds boneless, skinless chicken breast
1 package Tandoori Tikka or Tandoori Chicken marinade
1/2 cup low-fat, plain yogurt
2/3 cup fresh or frozen Wild Blueberries
1/2 cup Wild Blueberry jam
1/2 cup chopped fresh figs (or substitute pears)
1/2 teaspoon orange zest
2/3 cup cooked red lentils
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon powdered coriander
1 tablespoon oil or cooking spray
Directions
Chop chicken into bite-sized chunks.
Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.
Pre-heat oven to 425F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.
Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entree.
Nutritional Information Per Serving: Calories: 123; Protein: 14 g; Fat: 1 g; Sodium: 130 mg; Cholesterol: 30 mg; Carbohydrates: 14 g
Friday, January 6, 2017
Friday Recipes
It's finally Friday of the first full week of the new year. Have you gotten used to writing 2017 on everything yet? If you're like me, it'll take a month or two to get used to that.
If you're ready to start the weekend, here are six recipes for you to try over the next few days. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
If you're ready to start the weekend, here are six recipes for you to try over the next few days. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Friday, August 26, 2016
Friday Recipes
Enjoy!
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
Wednesday, August 17, 2016
Wednesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/737.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g
COLORFUL STUFFED PEPPERS
Yield: 4 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/737.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g
COLORFUL STUFFED PEPPERS
Yield: 4 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
Tuesday, June 21, 2016
Tuesday Recipes
Enjoy!
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Direction
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
BELL PEPPER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Direction
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
LEMON CAESAR SALAD
Yield: 4 to 6 servings.
Source: Manitoba Canola Growers Association
Photo and recipe: http://diabeticgourmet.com/recipes/html/1213.shtml
Ingredients
1 head Romaine lettuce, washed and trimmed, cut into bite size pieces
1-1/2 cups grape tomatoes
1/4 cup lemon juice
1 garlic clove, minced
1-1/2 tsp Worcestershire sauce
1 tsp dry mustard
1 tsp lemon zest
1/4 tsp freshly ground pepper
1/3 cup grated Parmesan cheese
1 (2 oz) can anchovies
1 cup canola oil
4 thick slices whole grain bread, cut into cubes
2 Tbsp canola oil
2 Tbsp Parmesan cheese
dash of pepper
1 Tbsp Italian parsley, very finely chopped
Directions
In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.
Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.
Preheat oven to 350F. Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.
Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.
Nutritional Information Per Serving: Calories: 490; Protein: 9 g; Fat: 46 g; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g
SIMPLE CHICKEN MOLE
This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Makes 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F.
Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole.
Bake, uncovered, for 45 to 55 minutes, or until lightly browned.
Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat
HOT AND SOUR SOUP
Yield: 8 servings.
Serving size: 1 cup
Source: Stella Fong, Food Writer, CanolaInfo
View photo and recipe: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat.
Add mushrooms and carrots and cook 2 minutes or until carrots are just soft.
Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil.
While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Direction
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
BELL PEPPER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Direction
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
LEMON CAESAR SALAD
Yield: 4 to 6 servings.
Source: Manitoba Canola Growers Association
Photo and recipe: http://diabeticgourmet.com/recipes/html/1213.shtml
Ingredients
1 head Romaine lettuce, washed and trimmed, cut into bite size pieces
1-1/2 cups grape tomatoes
1/4 cup lemon juice
1 garlic clove, minced
1-1/2 tsp Worcestershire sauce
1 tsp dry mustard
1 tsp lemon zest
1/4 tsp freshly ground pepper
1/3 cup grated Parmesan cheese
1 (2 oz) can anchovies
1 cup canola oil
4 thick slices whole grain bread, cut into cubes
2 Tbsp canola oil
2 Tbsp Parmesan cheese
dash of pepper
1 Tbsp Italian parsley, very finely chopped
Directions
In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.
Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.
Preheat oven to 350F. Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.
Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.
Nutritional Information Per Serving: Calories: 490; Protein: 9 g; Fat: 46 g; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g
SIMPLE CHICKEN MOLE
This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Makes 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F.
Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole.
Bake, uncovered, for 45 to 55 minutes, or until lightly browned.
Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat
HOT AND SOUR SOUP
Yield: 8 servings.
Serving size: 1 cup
Source: Stella Fong, Food Writer, CanolaInfo
View photo and recipe: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat.
Add mushrooms and carrots and cook 2 minutes or until carrots are just soft.
Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil.
While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
Monday, May 2, 2016
Monday Recipes
Here are today's six diabetic recipes. Enjoy!
SIMPLE CHICKEN MOLE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/686.shtml
This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency.
Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Sodium: 280 mg; Fat: 8 g; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
ROASTED RED PEPPER DIP
Yield: 96 (1 tsp servings)
Source: Culinary Cybercity and Wheat Thins
Find this recipe at: http://diabeticgourmet.com/recipes/html/181.shtml
Ingredients
8 oz nonfat sour cream alternative
1 (7oz) jar roasted red peppers, drained
4 oz nonfat cream cheese
1 clove garlic
1 tbsp fresh basil leaves
1/2 tsp dried oregano leaves
Wheat Thins reduced fat crackers
Directions
In food processor or electric blender, add all ingredients except crackers.
Process just until red peppers are finely chopped. Pour into bowl.
Chill at least 1 hour. Serve as a dip with crackers.
Nutritional Information Per Serving: Calories: 5.9; Protein: .2 g; Fat: .4 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: .3 g; Exchanges: .1 fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TACO SALAD WITH CUMIN DRESSING
Yield: 8 servings
Print: http://diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes. While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TORTILLA SALAD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
Author: Linda Gassenheimer
Find this recipe at: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323; Protein: 12 g; Fat: 15 g; Sodium: 356 mg; Cholesterol: 5 mg; Carbohydrates: 36 g; Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
GINGER SPICE BISCOTTI
Makes 40 biscotti
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
SIMPLE CHICKEN MOLE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/686.shtml
This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency.
Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Sodium: 280 mg; Fat: 8 g; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
ROASTED RED PEPPER DIP
Yield: 96 (1 tsp servings)
Source: Culinary Cybercity and Wheat Thins
Find this recipe at: http://diabeticgourmet.com/recipes/html/181.shtml
Ingredients
8 oz nonfat sour cream alternative
1 (7oz) jar roasted red peppers, drained
4 oz nonfat cream cheese
1 clove garlic
1 tbsp fresh basil leaves
1/2 tsp dried oregano leaves
Wheat Thins reduced fat crackers
Directions
In food processor or electric blender, add all ingredients except crackers.
Process just until red peppers are finely chopped. Pour into bowl.
Chill at least 1 hour. Serve as a dip with crackers.
Nutritional Information Per Serving: Calories: 5.9; Protein: .2 g; Fat: .4 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: .3 g; Exchanges: .1 fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TACO SALAD WITH CUMIN DRESSING
Yield: 8 servings
Print: http://diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes. While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TORTILLA SALAD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
Author: Linda Gassenheimer
Find this recipe at: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323; Protein: 12 g; Fat: 15 g; Sodium: 356 mg; Cholesterol: 5 mg; Carbohydrates: 36 g; Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
GINGER SPICE BISCOTTI
Makes 40 biscotti
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
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