Friday Recipes

It's Friday (yay!). Here are six recipes to help you through the weekend, including Strawberry-Peach Cooler and No Peek Chicken. Enjoy!

BROCCOLI CHOWDER

Note: Not sure which diabetic site this is from.

1 tablespoon extra-virgin olive oil

1 large onion, chopped (1-1/2 cups)

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 large potato, peeled and diced (1-1/2 cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)

8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat

NO PEEK CHICKEN

This is one of those "Not sure where it came from" recipes.

4 skinless, boneless, chicken breasts

2 cans cream of chicken soup

1/2 package dry onion soup mix

1 cup milk or water

3/4 cup rice

Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!

STRAWBERRY SPINACH SALAD

This was on the Diabetic Gourmet site several years ago. It's apparently come off the site since I originally posted this on my Confessions of a Foodie blog.

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"

1 package (10 ounces) fresh baby spinach, washed, dried and trimmed

1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness

1/2 of a small onion, finely chopped

2 tablespoons sugar

3 tablespoons water

2 tablespoons white vinegar

1/2 teaspoon dry mustard

1/4 cup canola or vegetable oil

Place the spinach in a large salad bowl; add the strawberries.

In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.

Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat

PENNE WITH GREENS AND CANNELLINI BEANS

This recipe begins, "Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes."

Yield: 6 main dish servings

Source: Dreamfields Healthy Carb Pasta

Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields

Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml

1 box uncooked Dreamfields Penne Rigate

2 tablespoons olive oil

1/2 cup diced red bell pepper

1 tablespoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper flakes

1 cup reduced-sodium, fat free chicken broth

1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces

1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)

Kosher salt and freshly ground black pepper to taste

Grated Parmesan cheese (optional)

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g

Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.

STRAWBERRY-PEACH COOLER

Yield: 2 servings (1 cup per serving)

Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"

Info: http://diabeticgourmet.com/book_archive/details/1.shtml

Print version: http://diabeticgourmet.com/recipes/html/737.shtml

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving (1 cup):

Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g

Diabetic Exchanges: 2 Fruit

FRESH FRUIT CLAFOUTI

Yield: 1 Cake (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/387.shtml

1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)

2/3 cup fat-free evaporated milk

1 large egg, beaten, or 1/4 cup egg substitute

2 tablespoons all-purpose flour

2 tablespoons sugar

1/2 teaspoon pure vanilla extract

1/8 teaspoon nutmeg, preferably freshly grated

1/8 teaspoon salt

1 tablespoon sifted powdered sugar

Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.

Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.

Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.

Nutritional Information Per Serving (1 slice):

Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate

Friday Recipes

Here are six diabetic recipes to help you through the weekend. Enjoy!

LOWER-CARB BLUEBERRY MUFFINS

This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”

Yield: 12 muffins

Serving size: 1 muffin

See the recipe with photo here: http://diabeticgourmet.com/recipes/html/998.shtml

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F.

Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

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

Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.

Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

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

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 8 g; Carbohydrates: 26 g

STRAWBERRY SPINACH SALAD

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Ingredients

1 package (10 ounces) fresh baby spinach, washed, dried and trimmed

1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness

1/2 of a small onion, finely chopped

2 tablespoons sugar

3 tablespoons water

2 tablespoons white vinegar

1/2 teaspoon dry mustard

1/4 cup canola or vegetable oil

Directions

Place the spinach in a large salad bowl; add the strawberries.

In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.

Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat

CHICKEN CASSOULET

Yield: 6 servings

Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes

Info: http://diabeticgourmet.com/book_archive/details/32.shtml

Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.

Ingredients

1 tablespoon olive oil

1 pound skinless, boneless chicken breasts

2 large yellow onions, chopped

2 ounces hot Italian turkey sausage

3 medium carrots, cut into chunks

2 celery ribs, chopped

2 cloves garlic, minced

8 sun-dried tomatoes, cut into strips

1 (15 1/2 ounce) can great Northern beans, rinsed and drained

1-1/2 cups low-sodium chicken broth, defatted

1 cup dry white wine

1 teaspoon dried thyme

1 bay leaf

Directions

Preheat the oven to 350 degrees F.

Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.

Bake, covered, for 1 hour. Remove bay leaf before serving.

Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat

WARM CHICKEN SALAD

Yield: 4-1/2 cups (6 servings)

Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

MERINGUE COOKIES

Yield: 3-1/2 dozen cookies (14 Servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View online: http://diabeticgourmet.com/recipes/html/511.shtml

Ingredients

2 large egg whites

1/4 teaspoon fresh lemon juice

3/4 cup powdered sugar

1 tsp. vanilla

Pinch of salt

1/3 cup finely chopped pecans or almonds

Directions

Preheat the oven to 250 degrees F.

Line 2 cookie sheets with parchment paper or non-stick oven liner film.

Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.

Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.

Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate

CUBAN BLACK BEANS

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml

Contains 9 grams of dietary fiber

8 servings Serving size: 1 cup

Ingredients

2-1/2 cups dried black beans

Enough water to cover the beans

2 qt water

2 Tbsp olive oil

1 medium onion, chopped

1 green pepper, sliced

1 tsp oregano

1 bay leaf

1/4 tsp pepper

1/2 tsp ginger

1 tsp salt

1 tsp chili powder

2 tsp lime juice

2 tsp cumin

Directions

Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.

Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)

Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat