Here's a question I'm sure anyone who uses insulin has wondered: What should I do with my expired insulin?
According to Diabetes Self-Management, you should discard it, as its effectiveness "may be severely compromised."
Diabetes Self-Management also has an article about insulin that you might be interested in reading ("Insulin: What you Need to Know"), as it has quite a lot of useful information. (You can click the previous link, or click here to get to the article.)
And now, here are six yummy recipes to help you through the day, including Turkey Vegetable Chili Mac and Chimichurri Steak Wraps. Enjoy!
HOT AND SOUR SOUP
Recipe Yield: 10 (1 cup) servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/
Source: Eater's Choice Low-Fat Cookbook
Ingredients
10 large dried black mushrooms
1/2 cup tree ear fungi
1/3 tiger lily stems (golden needles)
2 tablespoons cornstarch
3 tablespoons water
3/4 diced uncooked chicken breast
1 teaspoon olive oil
1 tablespoon soy sauce
1 can (8 oz.) bamboo shoots, sliced
6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water
3 tablespoons white vinegar
1 tablespoon double black soy sauce
2 cakes tofu (fresh bean curd), cubed
2 teaspoons chili oil
2 egg whites, beaten
4 green onions, sliced
Directions
Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.
In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.
Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.
Combine cornstarch and water into a smooth paste. Set aside.
In a heated wok or skillet, saute chicken in oil until chicken is cooked through.
Stir in regular soy sauce.
Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.
Add chicken stock, vinegar, and double black soy sauce.
Stir cornstarch mixture into soup. Let thicken.
Add tofu and bring soup to a boil.
Stir in the chili oil and white pepper.
Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.
Garnish each bowl of soup with chopped green onions.
Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
Showing posts with label Turkey Vegetable Chili Mac. Show all posts
Showing posts with label Turkey Vegetable Chili Mac. Show all posts
Friday, October 27, 2017
Wednesday, October 25, 2017
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Turkey Vegetable Chili Mac and Middle Eastern-Style Chicken. Enjoy!
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: 16 brownies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Print version: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies/print/
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended.
Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan.
Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g; Diabetic Exchanges: 1 starch, 1 fat
BROILED TOMATOES PARMESAN
Recipe Yield: 4 Servings (1/2 tomato)
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan
Print version: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan/print/
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Fiber: 1 g; Sodium: 62 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 3 g; Diabetic Exchanges: 1 Vegetable, 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: 16 brownies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Print version: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies/print/
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended.
Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan.
Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g; Diabetic Exchanges: 1 starch, 1 fat
BROILED TOMATOES PARMESAN
Recipe Yield: 4 Servings (1/2 tomato)
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan
Print version: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan/print/
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Fiber: 1 g; Sodium: 62 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 3 g; Diabetic Exchanges: 1 Vegetable, 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
Thursday, October 19, 2017
Thursday Recipes
If you (or a loved one) have diabetes, chances are you've either heard of or had an HbA1c test done. You might have an idea what it is (it's a blood test that checks your blood glucose control for the past several months) and why it is so important (hint: it helps your medical professional get a better idea on how your diabetes is affecting you and whether to adjust your meds, etc.).
Diabetes Self Management has a good, quick tip about the HbA1c test, as well as an informative article about HbA1c. I highly recommend reading it, even if you feel you know a lot about this helpful test. After all, when it comes to our health, more information and knowledge can be a life-saving, life-changing experience!
And now for today's six yummy recipes to help you through the day, including Quesadillas and Buffalo Style Tacos. Food for thought and food for the rest of us. Enjoy!
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
SPAGHETTI SQUASH CARBONARA
https://diabeticgourmet.com/diabetic-recipes/spaghetti-squash-carbonara
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 6 (1 Serving = 1/2 Cup)
Ingredients
1 spaghetti squash (about 2 pounds)
6 strips bacon, cooked crisp, drained and crumbled
1/4 cup fat-free evaporated milk
1/4 cup egg substitute
2 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Pinch of ground nutmeg
Directions
Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.
Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.
Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.
Nutritional Information Per Serving: Calories: 82; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
ORANGE TAPIOCA
https://diabeticgourmet.com/diabetic-recipes/orange-tapioca
Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced
Directions
Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.
Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.
Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Other Carbohydrate
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: 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
Diabetes Self Management has a good, quick tip about the HbA1c test, as well as an informative article about HbA1c. I highly recommend reading it, even if you feel you know a lot about this helpful test. After all, when it comes to our health, more information and knowledge can be a life-saving, life-changing experience!
And now for today's six yummy recipes to help you through the day, including Quesadillas and Buffalo Style Tacos. Food for thought and food for the rest of us. Enjoy!
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
SPAGHETTI SQUASH CARBONARA
https://diabeticgourmet.com/diabetic-recipes/spaghetti-squash-carbonara
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 6 (1 Serving = 1/2 Cup)
Ingredients
1 spaghetti squash (about 2 pounds)
6 strips bacon, cooked crisp, drained and crumbled
1/4 cup fat-free evaporated milk
1/4 cup egg substitute
2 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Pinch of ground nutmeg
Directions
Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.
Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.
Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.
Nutritional Information Per Serving: Calories: 82; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
ORANGE TAPIOCA
https://diabeticgourmet.com/diabetic-recipes/orange-tapioca
Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced
Directions
Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.
Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.
Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Other Carbohydrate
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: 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
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