Tuesday Recipes

Here are today's six yummy recipes to help you through the day. Enjoy!

TURKEY STEW

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1255

View recipe with photo: http://diabeticgourmet.com/recipes/html/1255.shtml

Ingredients

2 tsp. canola oil

1 medium onion, chopped

1 large carrot, cut crosswise in 3/4-inch slices

1 rib celery, cut crosswise in 3/4-inch slices

1 small rutabaga, peeled and cut in 1-inch pieces

1 medium sweet potato or yam, peeled and cut in 3/4-inch half-moons

1 bay leaf

1 cup non-fat, reduced-sodium chicken or turkey stock, heated

1 Crispin apple, peeled, cored and cut in 1-inch pieces

1 cup fresh (and cooked) or frozen (and defrosted) cranberries

1 tsp. dried thyme

3 cups diced cooked turkey (about 3/4 lb.)

Salt and freshly ground black pepper, to taste

Directions

In a small Dutch oven or deep pan, heat the oil over medium-high heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, rutabaga and sweet potato.

Lower heat to medium-low and, stirring frequently, saute until vegetables become lightly browned. Add the bay leaf and stock. Cover tightly and cook at a gentle simmer until vegetables are almost tender, about 20 to 25 minutes.

Add the apple, cranberries and thyme. Cover and gently simmer until the apple has softened and cranberries are tender, about 5 minutes. Add turkey and heat through completely, about 5 minutes or less. Season to taste with salt and pepper.

Serve over cooked pasta or rice, if desired.

Nutritional Information Per Serving: Calories: 257; Protein: 27 g; Fat: 5 g; Sodium: 222 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 26 g; Exchanges: 3 Lean Meat; 1 Bread/Starch, 2 Vegetable

MEXICAN-STYLE STEAK AND EGGS BREAKFAST

Makes 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256

View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml

Ingredients

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)

Salt

2 teaspoons vegetable oil

6 small flour tortillas (6-inch diameter), warmed

1-1/2 cups egg substitute

6 tablespoons reduced-fat shredded Cheddar cheese

6 tablespoons guacamole

6 tablespoons salsa

6 tablespoons reduced-fat sour cream

Directions

Heat large, heavy nonstick skillet over medium heat until hot.

Season beef steak with salt, as desired. Place beef in skillet.

Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.

Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.

Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.

Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

BUFFALO TURKEY TACOS

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1341.shtml

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g

ALMOND APRICOT MUFFINS

This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”

Yield: 6 servings

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml

Ingredients

1 serving Crisco Original No-Stick Cooking Spray

1 cup Pillsbury Best All Purpose Flour

1/4 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/4 teaspoon salt

1 large egg

2 tablespoons Crisco Pure Canola Oil

2 tablespoons skim milk

1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins

1/4 teaspoon almond extract

Directions

Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.

Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.

Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.

Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=253

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Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE

This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”

Makes 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261

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Ingredients

1/2 cup V8 V-Fusion Acai Mixed Berry juice

1/4 cup olive oil

1/4 cup balsamic vinegar

2 tablespoons water

1 tablespoon Dijon mustard

1 clove garlic, minced

1/8 teaspoon ground black pepper

6 cups chopped Romaine lettuce

1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)

1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)

Fresh raspberries for garnish (optional)

Directions

Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.

Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.

Garnish with fresh raspberries, if desired. Serve immediately.

Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g

Friday Recipes

Here are today's six recipes. Enjoy!

ITALIAN BEEF STUFFED SHELLS MARINARA

Makes 4 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1304.shtml

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g

INDIAN SQUASH

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/35.shtml

Ingredients

2 cups acorn squash (cubed)

2 teaspoons margarine

1 teaspoon orange rind

1/4 cup orange juice

2 teaspoons sugar substitute (alternative sweetener like Equal)

Directions

Cook squash in small amount of boiling water until crisp-tender and drain.

Melt margarine in saucepan.

Add orange rind, juice and sugar replacement.

Cook over low heat until sugar is dissolved.

Add squash; cover.

Continue cooking until squash is tender.

Nutritional Information Per Serving: Calories: 60; Fat: 2 g; Carbohydrates: 5 g; Exchanges: 1/3 Bread

ROASTED AUTUMN VEGETABLES

Servings: 8

Source: Cooking Healthy and Fast

Find this recipe at: http://diabeticgourmet.com/recipes/html/174.shtml

Ingredients

1/2 lb small red potatoes

1 tbsp olive oil

Bay leaf

1/4 tsp dried thyme, crumbled

Garlic cloves, crushed

2 lbs butternut squash, peeled and cut into 3/4 inch pieces (4 cups)

Fresh thyme sprigs for garnish, if desired

Directions

In a bowl toss together the potatoes, quartered, 1 tbsp of the oil, bay leaf, dried thyme, garlic, and salt and pepper to taste.

Spread the vegetables in an oiled large toasting pan and roast them in the middle of a preheated 375° oven, shaking pan every 5-10 minutes for 25 minutes.

In a bowl, toss the squash with the remaining tbsp oil and salt and peper to taste and add it to the pan. Roast the vegetables, shaking the pan occasionally, for 10-20 minutes more, or until they are tender. Discard the bay leaf and garnish the vegetables with the thyme sprigs.

Nutritional Information Per Serving: Calories: 172; Fat: 9 g; Sodium: 176 mg; Exchanges: 1 Bread

BAJA TURKEY CHILI

Yield: 24 servings

View Online: http://diabeticgourmet.com/recipes/html/1273.shtml

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 data).

Nutritional Information Per Serving: Calories: 259; Protein: 21 g; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg ; Carbohydrates: 29 g

TURKEY STEW

Yield: 4 servings

Source: Montana State University

Find this recipe at: http://diabeticgourmet.com/recipes/html/1138.shtml

Ingredients

2 teaspoons vegetable oil

1/2 cup onion (chopped)

1 garlic clove (finely chopped, or 1/2 teaspoon garlic powder)

4 carrot (chopped)

2 celery stalk (chopped)

2 potatoes (chopped)

1 can tomatoes, diced (15 ounce)

2 cups water

2 cups turkey (cooked, chopped)

salt and pepper (optional, to taste)

Italian seasoning or oregano, basil or thyme to taste

Directions

Heat oil in medium saucepan. Add onion, garlic, carrots and celery and stir for 2 minutes.

Add potatoes, tomatoes, and water to pan. Bring to a boil, then lower heat and simmer 30 minutes or until vegetables are tender. Add turkey and cook another five minutes or until heated.

Season to taste before serving. Refrigerate leftovers.

Nutritional Information Per Serving: Calories: 270; Calories from Fat: 70; Protein: 23 g; Fat: 8 g; Sodium: 370 mg; Cholesterol: 60 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Sugars: 7 g; Carbohydrates: 28 g

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.

Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g, Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable