It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Pumpkin Pancakes with Hot Cider Syrup. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
Showing posts with label Turkey Burgers. Show all posts
Showing posts with label Turkey Burgers. Show all posts
Friday, November 15, 2024
Friday, March 4, 2022
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Pumpkin Pancakes with Hot Cider Syrup. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
Friday, October 15, 2021
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Pumpkin Pancakes with Hot Cider Syrup. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
Wednesday, November 18, 2020
Turkey Recipes
Since Thanksgiving is next week, today's post deals with turkey recipes, including Turkey London Broil and Baja Turkey Chili. Enjoy!
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
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/italian-meatball-soup.
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
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/italian-meatball-soup.
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Friday, August 28, 2020
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Pumpkin Pancakes with Hot Cider Syrup. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
Thursday, July 9, 2020
Burgers
Burgers are one of those iconic summer foods. For all those who love burgers, today's six burgers should be worth a look. Check out the Grilled Onion Burger, Bold Thai Burger, or any of the other burgers in today's post. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 27 g
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 27 g
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
Friday, May 22, 2020
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Steak Kabobs With Caramelized Onion Relish and Turkey Burgers. Enjoy!
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
PEPPERONI PIZZA SALAD
Recipe Yield: 6 servings.
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad
Ingredients
1 cup dry rotini pasta
3/4 Cup refrigerated Garden Vegetable Pasta Sauce
1 Tbsp olive oil
1/2 tsp dried Italian seasoning
1 Cup (4 oz) Mozzarella cheese, shredded
1/3 Cup (1-3/4 oz) small pepperoni slices, halved
1 Cup fresh mushrooms, sliced
1 Cup Green bell pepper, chopped
1/4 Cup black olives, sliced
1 Tomato, chopped
Directions
Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.
Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.
Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.
Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g
Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable
BLUEBERRY TORTE DESSERT
Recipe Yield: Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert.
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup.
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces (optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STEAK KABOBS WITH CARAMELIZED ONION RELISH
Recipe Yield: Makes 12 appetizer servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.
Ingredients
Kabobs:
1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick
1 teaspoon garlic-pepper seasoning
Fresh basil leaves (optional)
Caramelized Onion Relish:
2 tablespoons olive oil
1 large red onion, sliced
1/2 cup balsamic vinegar
1/4 cup brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.
To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.
Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Serve kabobs with relish. Garnish with basil leaves, as desired.
Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
PEPPERONI PIZZA SALAD
Recipe Yield: 6 servings.
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad
Ingredients
1 cup dry rotini pasta
3/4 Cup refrigerated Garden Vegetable Pasta Sauce
1 Tbsp olive oil
1/2 tsp dried Italian seasoning
1 Cup (4 oz) Mozzarella cheese, shredded
1/3 Cup (1-3/4 oz) small pepperoni slices, halved
1 Cup fresh mushrooms, sliced
1 Cup Green bell pepper, chopped
1/4 Cup black olives, sliced
1 Tomato, chopped
Directions
Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.
Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.
Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.
Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g
Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable
BLUEBERRY TORTE DESSERT
Recipe Yield: Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert.
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup.
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces (optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STEAK KABOBS WITH CARAMELIZED ONION RELISH
Recipe Yield: Makes 12 appetizer servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.
Ingredients
Kabobs:
1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick
1 teaspoon garlic-pepper seasoning
Fresh basil leaves (optional)
Caramelized Onion Relish:
2 tablespoons olive oil
1 large red onion, sliced
1/2 cup balsamic vinegar
1/4 cup brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.
To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.
Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Serve kabobs with relish. Garnish with basil leaves, as desired.
Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g
Thursday, May 7, 2020
Thursday Recipes
Here are six yummy recipes to help you through the day, including Chicken Cordon Bleu and Italian Lentil Stew. Enjoy!
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHICKEN CORDON BLEU
Recipe Yield: Serves: 6
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-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Notes:
This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
ITALIAN LENTIL STEW
Makes 8 servings if served as a stew, more if thinned to a soup.
View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.
Ingredients
1 Tbsp. extra virgin olive oil
1 medium carrot, finely chopped (about 1 cup)
1 small onion, finely chopped (about 1 cup)
1 cup diced fennel
1-1/2 cups green or small brown lentils
1/2 cup finely-chopped flat-leaf parsley
1/2-1 tsp. basil
1/2-1 tsp. marjoram
1/2-1 tsp. chopped dried chives
Salt and freshly ground black pepper, to taste
1/3 cup small pasta
Directions
In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.
Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHICKEN CORDON BLEU
Recipe Yield: Serves: 6
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-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Notes:
This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
ITALIAN LENTIL STEW
Makes 8 servings if served as a stew, more if thinned to a soup.
View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.
Ingredients
1 Tbsp. extra virgin olive oil
1 medium carrot, finely chopped (about 1 cup)
1 small onion, finely chopped (about 1 cup)
1 cup diced fennel
1-1/2 cups green or small brown lentils
1/2 cup finely-chopped flat-leaf parsley
1/2-1 tsp. basil
1/2-1 tsp. marjoram
1/2-1 tsp. chopped dried chives
Salt and freshly ground black pepper, to taste
1/3 cup small pasta
Directions
In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.
Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.
Tuesday, April 7, 2020
Turkey
Turkey is frequently considered a Thanksgiving food. But it can be eaten at any time! Here are six turkey recipes to help you through the day, including Turkey Meatloaf and 15-Minute Chili. Enjoy!
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
Thursday, September 6, 2018
Thursday Recipes
Today's offerings include Chicken Scampi and Custard Peach Tart. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
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