What a Turkey!

What do you think of when someone mentions turkey? If you're like me, you immediately think of the autumn and winter holidays, especially Thanksgiving. But seriously, this can be fixed any time.

Here are six turkey recipes to help you through the day, including Lemon-Herb Turkey Breast and Tomatillo Turkey Chili. Enjoy!

APPLE TURKEY PICADILLO

This recipe begins, “This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.”

This is from Diabetic Connect.

To view this online, click here.

Servings: 2, 1 1/4 cups each; Total Time: 30 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1/3 cup finely chopped red onion

1 clove garlic, minced

8 ounces 99%-lean ground turkey

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/8 teaspoon ground cloves

1 tablespoon cider vinegar

1 medium tart green apple, peeled and chopped

1 cup chopped tomato

3 tablespoons chopped green olives

1/2 teaspoon Worcestershire sauce

1/4 cup sliced scallion greens

Directions

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.

LEMON-HERB TURKEY BREAST

Servings: 12

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml

Ingredients

1 TURKEY BREAST (4-6 pounds)

2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs

4 to 6 Sprigs fresh parsley

1 Lemon

Cornstarch

Directions

Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.

With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.

In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.

To serve, spoon gravy over sliced turkey.

Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g

SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE

Yield: 20 Servings

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

1/2 Cup peach preserves

2 Tablespoons bourbon

2 Teaspoons Angostura bitters

5 pickled peaches for garnish

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with pickled peaches.

Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g

GRILLED MUSTARD TURKEY CUTLETS

Yield: 4 Servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=712

Online version: http://diabeticgourmet.com/recipes/html/712.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

1 pound turkey breast cutlet, 1/4-inch thick

2 tablespoons Dijon-style mustard

2 tablespoons no-cholesterol, reduced-calorie mayonnaise

1 teaspoon fresh lemon juice

Pepper to taste

Paprika

2 tablespoons chopped fresh parsley

Directions

Preheat broiler. Coat broiler pan with non-stick cooking spray.

Rinse turkey and pat dry.

Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture.

Broil about 4 inches from heat source 5 minutes. Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika.

Broil 1 minute or until top is browned. Garnish with chopped parsley.

Nutritional Information Per Serving: Calories: 150; Protein: 26 g; Fat: 3 g; Sodium: 193 mg; Cholesterol: 74 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat Meat

TERIYAKI TURKEY BURGERS

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/750.shtml

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside.

(To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g ; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

TOMATILLO TURKEY CHILI

Makes 6 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1314

View recipe with photo: http://diabeticgourmet.com/recipes/html/1314.shtml

Ingredients

1 Tbsp. canola oil

1 cup chopped onion

2 medium green bell peppers, seeded and chopped

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

1 lb. lean ground turkey meat

4 cloves garlic, minced

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

1 Tbsp. coriander

1 Tbsp. oregano

1 tsp. chili powder, or to taste

1 tsp. cumin

Salt and freshly ground black pepper

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

1 cup frozen yellow corn

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

2 cups low-fat, reduced-sodium chicken broth

1/3 cup finely chopped cilantro

1/3 cup chopped green onions

Lime wedges for garnish

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

Directions

Quick cooking directions:

In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes.

Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.

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

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

Slow cooking directions:

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

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

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

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

Thursday Recipes

Here are today's six diabetic recipes to help you through the day, including Penne alla Pesto and Autumn Chicken Stew. Enjoy!

Note: I should be able to start posting several articles a week at the beginning of this blog, beginning tomorrow. Stay tuned!

APPLE CINNAMON MUFFINS

Servings: 12

Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

EGG SALAD WITH WHITE BEANS

Makes 4 servings

2-1/2 cups egg salad mixture.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679

View recipe: http://diabeticgourmet.com/recipes/html/679.shtml

Ingredients

4 hard-cooked eggs

1 cup canned small white beans, rinsed and drained

3 Tbsp. chopped Kalamata olives

2 Tbsp. minced chives

1 tsp. Dijon-style mustard

3 dashes hot pepper sauce, or to taste

1/2 tsp. ground black pepper

8 Boston lettuce leaves

8 slices seedless cucumber, cut diagonally

1 large tomato, cut in 8 wedges

1 Tbsp. fresh lemon juice

1/4 tsp. salt

2 tsp. extra-virgin olive oil

Directions

In a mixing bowl, coarsely chop the eggs. Add the beans.

Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.

Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.

Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.

Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g

PUMPKIN BARS

Servings: 36 Bars

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/163.shtml

Ingredients

1/2 cup margarine

1/2 cup fruit sweetener

1/2 cup mashed banana (1 medium banana)

1 egg

1/2 cup canned pumpkin

2 tsp vanilla

1-1/2 cups flour

1 tsp cinnamon

1 tsp each: ginger, allspice, baking soda

1/2 cup raisins

1/2 cup chopped nuts

Topping:

3 Tbsp orange juice concentrate

3 Tbsp fruit sweetener

2 tsp orange rind, freshly grated

1 tsp vanilla

Directions

Combine margarine, fruit sweetener, and mashed banana. Beat in egg, pumpkin & vanilla.

Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.

Bake 20-25 minutes at 325 degrees, or until firm in the center.

Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.

Nutritional Information Per Serving: Calories: 78; Fat: 4 g; Sodium: 54 mg; Cholesterol: 8 mg; Carbohydrates: 10 g; Exchanges: 2/3 Bread, 1 Fat

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

AUTUMN CHICKEN STEW

This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”

Servings: 6, 1 1/2 cups each; Total Time: 45 minutes

This is from Diabetic Connect.

Click here to view this online.

Ingredients

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

Directions

Cover and refrigerate for up to 3 days.

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE

Yield: 20 Servings

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

1/2 Cup peach preserves

2 Tablespoons bourbon

2 Teaspoons Angostura bitters

5 pickled peaches for garnish

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with pickled peaches.

Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g

Friday Recipes

It's Friday! Here are six diabetic recipes to help you through the weekend, including Southern Roast Turkey with Bourbon Peach Glaze and Bratapfel (German Baked Apples). Enjoy!

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE

Yield: 20 Servings

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

1/2 Cup peach preserves

2 Tablespoons bourbon

2 Teaspoons Angostura bitters

5 pickled peaches for garnish

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with pickled peaches.

Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

WARM MOLE BEAN DIP

Yield: Makes 8 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=706

View recipe: http://diabeticgourmet.com/recipes/html/706.shtml

Ingredients

1 Tbsp. tomato paste

1 small tomato, seeded and chopped

1/2 cup mild, medium or hot chunky salsa

2 Tbsp. chopped cilantro

1/2 tsp. salt, or to taste

3/4 cup (3 ounces), shredded, reduced-fat Jack cheese

One (15-ounce) can pinto beans, rinsed and drained

2 tsp. canola oil

1/2 cup finely chopped onion

1 small jalapeno pepper, seeded and finely chopped

1 tsp. chili powder

1 tsp. unsweetened cocoa powder

1 tsp. ground cumin

1 tsp. dried oregano

Directions

Preheat the oven to 400 degrees.

Coat a 9-inch pie plate with cooking spray and set aside.

In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.

In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes.

Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.

Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.

Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.

Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g

WILD RICE MUFFINS

This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”

Yield: 12 muffins (1 per serving)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715

Online version: http://diabeticgourmet.com/recipes/html/715.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Ingredients

1/2 cup uncooked wild rice

2 cups water

1 teaspoon salt, divided

1 cup fat-free milk

4 tablespoons margarine, melted

1 egg, beaten

2 egg whites

1 cup all-purpose flour

1/2 cup whole wheat flour

3 tablespoons baking powder

1 tablespoon sugar

Directions

Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.

Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.

Spoon batter into 12 greased muffin cups.

Bake at 400 degrees until muffins are browned, 20 to 25 minutes.

Remove from pans and cool on wire racks.

Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat

STRAWBERRY TRIFLE

Prep Time: 10 Minutes - Cost: $

Servings: 15 - Difficulty Level: 2

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml

Ingredients

1/2 large or 1 small angel food cake

3 oz. box sugar-free strawberry gelatin

10 oz. lite frozen strawberries, thawed

2 bananas, large

2 9oz. boxes instant sugar-free vanilla pudding

9 oz. lite whipped topping

Directions

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.

Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.

Spoon evenly over cake pieces.

Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.

Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.

Cut into squares to serve.

Garnish with a slice of fresh strawberry, if available.

Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat