It's time for another Meatless Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
Showing posts with label Veggie Taco Salad. Show all posts
Showing posts with label Veggie Taco Salad. Show all posts
Monday, February 7, 2022
Monday, December 6, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Hummus-Veggie Wraps and Fusilli with Fresh Tomatoes and Corn. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHILLED TOMATO SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHILLED TOMATO SOUP
Prep Time: 15 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
Monday, November 8, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
Tuesday, September 14, 2021
Taco Tuesday
It's time for another Taco Tuesday. Yum! Today's offerings include Mini Chicken and Bacon Tacos and Zesty Ranch Chicken Tacos. Enjoy!
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
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
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
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
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
Tuesday, August 31, 2021
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Bold Ranch Impossible™ Tacos and Grilled Chicken and Veggie Fajitas. Enjoy!
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
GRILLED CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "Take Tex-Mex flavor to the grill! Turn off the stove, and fire up the grill for an easy but flavorful grilled fajita recipe using Old El Paso™ Chicken Taco Seasoning Mix. Brush seasoning mixed with vegetable oil onto the chicken and veggies before grilling up, then fill tortillas with grilled chicken, pepper and onions. Grilled Chicken and Veggie Fajitas are made even more perfect topped with your favorite fresh garnishes like avocado, lime wedges and Old El Paso™ Creamy Salsa Verde Sauce."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-chicken-and-veggie-fajitas.
Ingredients
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
2 tablespoons vegetable oil
2 red or yellow bell peppers, seeded and cut into quarters
1 large red onion, cut into 1/2-inch thick slices
2 boneless skinless chicken breasts (8 oz each)
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Fresh toppings:
Old El Paso™ Shredded 3 Pepper Cheese Blend, shredded lettuce, halved cherry tomatoes, avocado slices, Old El Paso™ Creamy Salsa Verde Sauce, lime wedges
Preparation
In small bowl, mix taco seasoning mix and oil.
Brush half of taco seasoning mixture onto vegetables. Brush remaining half of taco seasoning mixture onto both sides of chicken breasts.
Heat gas or charcoal grill. Place vegetables and chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until vegetables are tender and juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes.
Cut chicken breasts and peppers into thin strips. Cut onion rounds in half crosswise, and separate into strips. Transfer both the chicken and vegetables to a serving platter.
To serve, fill tortillas with warmed chicken, pepper and onion mixture, and your favorite desired fresh toppings.
Expert Tips
If you want a little more heat in your Grilled Chicken and Veggie Fajitas, substitute one of the bell peppers with a large poblano chile.
We liked these grilled chicken fajitas with Old El Paso™ Creamy Salsa Verde Sauce as a topping option, but if you prefer, either Old El Paso™ Creamy Queso Sauce or Old El Paso™ Zesty Ranch Sauce would also be delicious.
Guacamole and your favorite fresh salsa would make great additions to your grilled fajita topping “bar.”
If you love grilled chicken fajitas, keep that grill fire lit for this recipe for Grilled Steak Tacos with Corn Salsa. Don't forget to marinate the steak first for tender and juicy bites.
You can still enjoy fajitas even when it's not grilling season. Easy Oven-Baked Chicken Fajitas keep it easy with just 10 minutes of prep time.
Nutrition: 2 Fajitas: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 55mg; Sodium 670mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 4g); Protein 24g
% Daily Value: Vitamin A 30%; Vitamin C 50%; Calcium 6%; Iron 15%
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 2
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
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; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
MANGO SALSA GRILLED CHICKEN BURRITO BOWLS
This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."
Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.
Ingredients
Mango Salsa
1 medium mango, peeled and cubed 1/4-inch (about 1 cup)
1/4 cup chopped red onion
3 tablespoons chopped fresh cilantro leaves
1 medium jalapeño chile, seeded and finely chopped
2 teaspoons lime juice
Bowls
1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit
1 3/4 cups water
1 tablespoon butter
2 tablespoons vegetable oil
2 boneless skinless chicken breasts (8 oz each)
1 avocado, peeled, pitted and chopped
Lime wedges
Preparation
In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.
Heat gas or charcoal grill.
In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.
Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.
Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.
Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.
Expert Tips
Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.
When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.
Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g
% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%
Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat
Carbohydrate Choice: 4
GRILLED CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "Take Tex-Mex flavor to the grill! Turn off the stove, and fire up the grill for an easy but flavorful grilled fajita recipe using Old El Paso™ Chicken Taco Seasoning Mix. Brush seasoning mixed with vegetable oil onto the chicken and veggies before grilling up, then fill tortillas with grilled chicken, pepper and onions. Grilled Chicken and Veggie Fajitas are made even more perfect topped with your favorite fresh garnishes like avocado, lime wedges and Old El Paso™ Creamy Salsa Verde Sauce."
Prep Time: 20 minutes; Total Time: 40 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-chicken-and-veggie-fajitas.
Ingredients
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
2 tablespoons vegetable oil
2 red or yellow bell peppers, seeded and cut into quarters
1 large red onion, cut into 1/2-inch thick slices
2 boneless skinless chicken breasts (8 oz each)
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Fresh toppings:
Old El Paso™ Shredded 3 Pepper Cheese Blend, shredded lettuce, halved cherry tomatoes, avocado slices, Old El Paso™ Creamy Salsa Verde Sauce, lime wedges
Preparation
In small bowl, mix taco seasoning mix and oil.
Brush half of taco seasoning mixture onto vegetables. Brush remaining half of taco seasoning mixture onto both sides of chicken breasts.
Heat gas or charcoal grill. Place vegetables and chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until vegetables are tender and juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes.
Cut chicken breasts and peppers into thin strips. Cut onion rounds in half crosswise, and separate into strips. Transfer both the chicken and vegetables to a serving platter.
To serve, fill tortillas with warmed chicken, pepper and onion mixture, and your favorite desired fresh toppings.
Expert Tips
If you want a little more heat in your Grilled Chicken and Veggie Fajitas, substitute one of the bell peppers with a large poblano chile.
We liked these grilled chicken fajitas with Old El Paso™ Creamy Salsa Verde Sauce as a topping option, but if you prefer, either Old El Paso™ Creamy Queso Sauce or Old El Paso™ Zesty Ranch Sauce would also be delicious.
Guacamole and your favorite fresh salsa would make great additions to your grilled fajita topping “bar.”
If you love grilled chicken fajitas, keep that grill fire lit for this recipe for Grilled Steak Tacos with Corn Salsa. Don't forget to marinate the steak first for tender and juicy bites.
You can still enjoy fajitas even when it's not grilling season. Easy Oven-Baked Chicken Fajitas keep it easy with just 10 minutes of prep time.
Nutrition: 2 Fajitas: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 55mg; Sodium 670mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 4g); Protein 24g
% Daily Value: Vitamin A 30%; Vitamin C 50%; Calcium 6%; Iron 15%
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 2
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
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; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
Monday, August 23, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Baked Acorn Squash with Apple Stuffing and Onion and Blue Cheese Focaccia. Enjoy!
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
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