It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies.
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Showing posts with label Spinach Saute with Mushrooms. Show all posts
Showing posts with label Spinach Saute with Mushrooms. Show all posts
Friday, January 13, 2023
Friday, December 17, 2021
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Friday, December 10, 2021
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Friday, April 23, 2021
Friday Recipes
It's finally Friday, time to Celebrate the upcoming weekend (thanks to Kool and the Gang). (Try getting that tune out of your mind today!)
Of course, we do need to eat during the weekend, so here are six yummy recipes to help you through the weekend, including Deep Dark and Stout Chili and Chicken and Vegetable Curry. Enjoy!
CHICKEN GREEN CHILE FOOTBALL EMPANADAS
This is from Old El Paso, and begins, "Are you ready for some football empanadas? These chile- and cheese-filled pies are a cinch to make and look great on your gameday appetizer table."
Prep Time: 35 minutes; Total Time: 1 hour 5 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-green-chile-football-empanadas.
Ingredients
3/4 cup chopped cooked chicken
1/2 cup sliced green onions
1/2 cup shredded Mexican cheese blend (2 oz)
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 oz cream cheese (from 8-oz package), softened
4 teaspoons Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 egg, beaten
1 teaspoon water
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
Guacamole, if desired
Salsa, if desired
Preparation
Heat oven to 375°F. Line large rimmed pan with cooking parchment paper. In medium bowl, mix chicken, green onions, cheese, chiles, cream cheese and taco seasoning mix. In small bowl, mix egg and water.
Unroll one of the pie crusts. Using 4 1/2-inch football cookie cutter, cut out 12 footballs from crust, rerolling dough scraps together as necessary. Repeat with second pie crust, to total 24 footballs.
Place about 2 tablespoons filling in center of football; spread slightly to create even layer on dough with 1/4-inch border around all sides. Brush egg wash around outer edge of football, then gently stretch second dough football and place over top; using fork, crimp edges to seal together. Repeat with remaining pieces of dough. Place on pan.
Using paring knife, score laces into top of each empanada.
Brush tops with egg wash. Bake 27 to 30 minutes or until golden brown. Serve with guacamole and salsa.
Expert Tips
We used rotisserie chicken for this recipe, but feel free to use leftover chicken breasts or thighs.
Don’t have a football-shaped cutter? Use a pliable 3 1/2-inch round cutter, and bend into the shape of a football.
Exchanges: 1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat; Carbohydrate Choices: 1
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
Of course, we do need to eat during the weekend, so here are six yummy recipes to help you through the weekend, including Deep Dark and Stout Chili and Chicken and Vegetable Curry. Enjoy!
CHICKEN GREEN CHILE FOOTBALL EMPANADAS
This is from Old El Paso, and begins, "Are you ready for some football empanadas? These chile- and cheese-filled pies are a cinch to make and look great on your gameday appetizer table."
Prep Time: 35 minutes; Total Time: 1 hour 5 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-green-chile-football-empanadas.
Ingredients
3/4 cup chopped cooked chicken
1/2 cup sliced green onions
1/2 cup shredded Mexican cheese blend (2 oz)
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 oz cream cheese (from 8-oz package), softened
4 teaspoons Old El Paso™ chicken taco seasoning mix (from 0.85-oz package)
1 egg, beaten
1 teaspoon water
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
Guacamole, if desired
Salsa, if desired
Preparation
Heat oven to 375°F. Line large rimmed pan with cooking parchment paper. In medium bowl, mix chicken, green onions, cheese, chiles, cream cheese and taco seasoning mix. In small bowl, mix egg and water.
Unroll one of the pie crusts. Using 4 1/2-inch football cookie cutter, cut out 12 footballs from crust, rerolling dough scraps together as necessary. Repeat with second pie crust, to total 24 footballs.
Place about 2 tablespoons filling in center of football; spread slightly to create even layer on dough with 1/4-inch border around all sides. Brush egg wash around outer edge of football, then gently stretch second dough football and place over top; using fork, crimp edges to seal together. Repeat with remaining pieces of dough. Place on pan.
Using paring knife, score laces into top of each empanada.
Brush tops with egg wash. Bake 27 to 30 minutes or until golden brown. Serve with guacamole and salsa.
Expert Tips
We used rotisserie chicken for this recipe, but feel free to use leftover chicken breasts or thighs.
Don’t have a football-shaped cutter? Use a pliable 3 1/2-inch round cutter, and bend into the shape of a football.
Exchanges: 1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat; Carbohydrate Choices: 1
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
Monday, January 4, 2021
Meatless Monday
It's the first Meatless Monday of the New Year. Hope your weekend was a good one (and safe).
Today's post deals with food that is both diabetic friendly and vegetarian, and includes Cheese and Rice Stuffed Peppers and Toasty Oatmeal Vegetable Soup. Sound intriguing? Enjoy!
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Note: This recipe originally called for chicken or veggie broth. Since I'm posting it on Meatless Monday, I've left it at only veggie broth.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
Today's post deals with food that is both diabetic friendly and vegetarian, and includes Cheese and Rice Stuffed Peppers and Toasty Oatmeal Vegetable Soup. Sound intriguing? Enjoy!
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Note: This recipe originally called for chicken or veggie broth. Since I'm posting it on Meatless Monday, I've left it at only veggie broth.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
Friday, December 11, 2020
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Beef and Vegetable Lo Mein and Sweet Potato-Raisin Cookies. Enjoy!
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
EASY MICROWAVE CHICKEN ENCHILADAS
This is from Old El Paso, and begins, "After only one taste of these microwave enchiladas, you will find yourself wondering why you’ve never thought to bake homemade enchiladas in the microwave before! In just 20 minutes, get this delicious dinner on the table without any unnecessary hassle or stress. These cheesy chicken enchiladas are packed with delicious ingredients - Old El Paso™ mild enchilada sauce, Old El Paso™ Taco seasoning, rotisserie chicken and of course tons of Mexican cheese! Garnish these traditional-style enchiladas with cilantro and sour cream to give them the perfect finishing touch."
Pre Time: 10 minutes; Total Time: 20 minutes; Makes 4 servings
You can view this online at https://www.oldelpaso.com/recipes/easy-microwave-chicken-enchiladas.
Ingredients
1 can (19 oz) Old El Paso™ mild enchilada sauce
2 cups shredded deli rotisserie chicken
1 tablespoon (from 0.85-oz package) Old El Paso™ chicken taco seasoning mix
1 1/2 cups shredded Mexican cheese blend (6 oz)
8 corn tortillas (6 inch)
3 tablespoons chopped fresh cilantro
3/4 cup sour cream
Preparation
In medium bowl, mix 1/2 cup of the enchilada sauce, the chicken, seasoning mix and 3/4 cup of the cheese.
Spray 8-inch square (2-quart) microwavable baking dish with cooking spray. Place 1/2 cup of the enchilada sauce in bottom of dish. Working with 1 tortilla at a time, fill with heaping 1/4 cup chicken mixture, and roll to seal; place in baking dish seam side down. Repeat with remaining tortillas.
Pour remaining enchilada sauce over tortillas; top with remaining 3/4 cup cheese.
Microwave uncovered on High 9 to 10 minutes or until cheese is melted and enchiladas are heated through. Garnish with cilantro; serve with sour cream.
Expert Tips:
This recipe uses our mild sauce that is packed with flavor without being too spicy. If you want to add a little heat to this recipe, use either Old El Paso™ medium or hot enchilada sauce instead of mild.
Our preference is to use a Mexican cheese blend for the additional flavor from the combination of cheese, but you can also use shredded Cheddar or Monterey Jack cheese if you don’t have Mexican cheese available.
If you have leftover rotisserie chicken, use it the next day to make quick and easy Chicken Quesadillas!
Keep your guests happy by making a delicious Mexican taco salad dip appetizer to enjoy before dinner. As a bonus, this recipe is made in the microwave too! We love this easy and delicious dip that is easy to assemble and only takes about 10 minutes of total microwave cooking time.
Nutrition: 4 Enchiladas; 1 Serving Calories: 520 (Calories from Fat 250, Total Fat 28g (Saturated Fat 15g, Trans Fat 1/2g); Cholesterol 125mg; Sodium 1390mg; Total Carbohydrate 34g (Dietary Fiber 2g, Sugars 5g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 40%; Iron 10%;
Exchanges: 1/2 Starch, 2 1/2 Very Lean Meat, 2 High-Fat, 2 Fat
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
Thursday, October 15, 2015
Thursday Recipes
Today, there are four videos from Diabetes Self Management dealing with eyesight. Titled “Diabetes and Your Eyes”, the videos are very useful in helping protect your eyes. You can either click here or on the title above to access the videos.
And now, on to today's six recipes. Enjoy!
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/782.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1-2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2-3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
1/2 cup fat-free sour cream
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
TOMATO COCKTAIL
Yield: 4 servings (3/4 cup each)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/408.shtml
Ingredients
3 cups tomato juice
2 tablespoons fresh lemon juice
1/2 teaspoon sugar
1/4 teaspoon seasoned salt
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery seeds
1 rib celery
Directions
Combine the juice and seasonings. Chill. Slice the celery ribs into 4 sticks. Serve a celery stick as a "stirrer" in each tomato cocktail.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Sodium: 774 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
MUSTARD ROAST BEEF
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/780.shtml
Ingredients
1/4 cup apricot preserves
2 – 4 tablespoons spicy brown mustard
2 – 3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Protein: 20.7 g; Fat: 5.5 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Saturated Fat: 2.1 g; Carbohydrates: 9 g; Exchanges: 1/2 Fruit, 3 Meat
SPINACH SAUTE WITH MUSHROOMS
Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/406.shtml
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Protein: 5 g; Fat: 7 g; Sodium: 132 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1-1/2 Fat
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/77.shtml
View Online: http://diabeticgourmet.com/recipes/html/758.shtml
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
CHOCOLATE CHERRY BARS
Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/389.shtml
Ingredients
1/2 cup stick margarine
1/2 cup granulated sugar
1 egg, slightly beaten
1/2 cup cocoa
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/2 cup all-purpose flour
1/2 cup low-sugar cherry pie filling
2 tablespoons mini chocolate chips
Directions
Preheat the oven to 325 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a medium saucepan, melt the pargarine. Add the sugar and stir until smooth and slightly cooled, 2 minutes. Blend in the egg. Add the cocoa, vanilla, baking powder, and baking soda; stir until the cocoa is fully incorporated, 1 minute. Add the flour and stir just until smooth, 1 minute.
Spread the batter in the prepared baking pan and top evenly with pie filling. Bake until the top becomes slightly crusty, 8 to 10 minutes, then sprinkle on the chocolate chips. bake until a toothpick inserted into the center comes out clean with a few moist crumbs, about 8-10 minutes.
Nutritional Information Per Serving: Calories: 111; Protein: 1 g; Fat: 7 g; Sodium: 93 mg; Cholesterol: 13 mg; Carbohydrates: 13 g; Exchanges: 1 Carbohydrate, 1 Fat
And now, on to today's six recipes. Enjoy!
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/782.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1-2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2-3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
1/2 cup fat-free sour cream
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
TOMATO COCKTAIL
Yield: 4 servings (3/4 cup each)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/408.shtml
Ingredients
3 cups tomato juice
2 tablespoons fresh lemon juice
1/2 teaspoon sugar
1/4 teaspoon seasoned salt
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery seeds
1 rib celery
Directions
Combine the juice and seasonings. Chill. Slice the celery ribs into 4 sticks. Serve a celery stick as a "stirrer" in each tomato cocktail.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Sodium: 774 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
MUSTARD ROAST BEEF
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/780.shtml
Ingredients
1/4 cup apricot preserves
2 – 4 tablespoons spicy brown mustard
2 – 3 teaspoons reduced-sodium Worcestershire sauce
1 tablespoon light brown sugar
1 tablespoon prepared horseradish
1 teaspoon crushed caraway seeds
1/4 teaspoon ground allspice
1 teaspoon crushed black, or mixed, peppercorns
1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)
Directions
Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.
Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.
Nutritional Information Per Serving: Calories: 171; Protein: 20.7 g; Fat: 5.5 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Saturated Fat: 2.1 g; Carbohydrates: 9 g; Exchanges: 1/2 Fruit, 3 Meat
SPINACH SAUTE WITH MUSHROOMS
Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/406.shtml
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Protein: 5 g; Fat: 7 g; Sodium: 132 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1-1/2 Fat
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/77.shtml
View Online: http://diabeticgourmet.com/recipes/html/758.shtml
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
CHOCOLATE CHERRY BARS
Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/389.shtml
Ingredients
1/2 cup stick margarine
1/2 cup granulated sugar
1 egg, slightly beaten
1/2 cup cocoa
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/2 cup all-purpose flour
1/2 cup low-sugar cherry pie filling
2 tablespoons mini chocolate chips
Directions
Preheat the oven to 325 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a medium saucepan, melt the pargarine. Add the sugar and stir until smooth and slightly cooled, 2 minutes. Blend in the egg. Add the cocoa, vanilla, baking powder, and baking soda; stir until the cocoa is fully incorporated, 1 minute. Add the flour and stir just until smooth, 1 minute.
Spread the batter in the prepared baking pan and top evenly with pie filling. Bake until the top becomes slightly crusty, 8 to 10 minutes, then sprinkle on the chocolate chips. bake until a toothpick inserted into the center comes out clean with a few moist crumbs, about 8-10 minutes.
Nutritional Information Per Serving: Calories: 111; Protein: 1 g; Fat: 7 g; Sodium: 93 mg; Cholesterol: 13 mg; Carbohydrates: 13 g; Exchanges: 1 Carbohydrate, 1 Fat
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