Besides being Meatless Monday, it's also Double-Post Monday. Today's six recipes include Colorful Turkey Stuffed Peppers and Turkey Bacon Burger. Enjoy!
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 18 g
WARM SPINACH-ARTICHOKE DIP
This recipe begins, “This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
Source: The Diabetic Gourmet Cookbook
Book link: http://diabeticgourmetcookbook.com
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1248
View recipe with photo: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g; Exchanges: 2 Vegetable, 1/2 Fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
NEW POTATOES WITH SPRING PEAS
This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
ORANGE CHERRY CLAFOUTI
This recipe begins, “Clafouti offers the perfect way to highlight seasonal fruit. This recipe features an easy cake batter, fragrant with grated orange peel, and baked over fresh sweet cherries.”
Yield: 8 servings
Serving Size: 1 slice
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1231
View recipe with photo: http://diabeticgourmet.com/recipes/html/1231.shtml
Ingredients
2-1/2 cups pitted sweet cherries (thawed and patted dry, if frozen)
2 large eggs
3 large egg whites
1/3 cup Splenda Sugar Blend
3/4 cup low-fat milk
1 1/2 teaspoons vanilla extract
2 teaspoons finely grated orange peel
2/3 cup all-purpose flour
1 pinch Pinch of salt
Directions
Preheat oven to 375 degrees F. Coat 9-inch pie pan with non-stick cooking spray and arrange cherries in bottom of pan.
In bowl of electric mixer, beat eggs, egg whites, and Splenda Sugar Blend on medium speed 2 minutes, or until light and frothy. Beat in milk and vanilla. Using a spoon, stir in orange peel, flour, and salt until combined. Pour batter over cherries.
Bake 25 to 30 minutes, or until puffy and golden. Remove to wire rack for 15 minutes, then cut into 8 wedges.
Nutritional Information Per Serving: Calories: 150; Protein: 5 g; Fat: 2 g; Sodium: 100 mg; Cholesterol: 55 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Sugars: 26 g; Carbohydrates: 25 g
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
Showing posts with label Warm Spinach-Artichoke Dip. Show all posts
Showing posts with label Warm Spinach-Artichoke Dip. Show all posts
Monday, February 24, 2020
Thursday, January 12, 2017
Thursday Recipes
Here are today's six recipes to help you through the day. Enjoy!
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 18 g
WARM SPINACH-ARTICHOKE DIP
This recipe begins, “This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
Source: The Diabetic Gourmet Cookbook
Book link: http://diabeticgourmetcookbook.com Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1248
View recipe with photo: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g; Exchanges: 2 Vegetable, 1/2 Fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
NEW POTATOES WITH SPRING PEAS
This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
ORANGE CHERRY CLAFOUTI
This recipe begins, “Clafouti offers the perfect way to highlight seasonal fruit. This recipe features an easy cake batter, fragrant with grated orange peel, and baked over fresh sweet cherries.”
Yield: 8 servings
Serving Size: 1 slice
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1231
View recipe with photo: http://diabeticgourmet.com/recipes/html/1231.shtml
Ingredients
2-1/2 cups pitted sweet cherries (thawed and patted dry, if frozen)
2 large eggs
3 large egg whites
1/3 cup Splenda Sugar Blend
3/4 cup low-fat milk
1 1/2 teaspoons vanilla extract
2 teaspoons finely grated orange peel
2/3 cup all-purpose flour
1 pinch Pinch of salt
Directions
Preheat oven to 375 degrees F. Coat 9-inch pie pan with non-stick cooking spray and arrange cherries in bottom of pan.
In bowl of electric mixer, beat eggs, egg whites, and Splenda Sugar Blend on medium speed 2 minutes, or until light and frothy. Beat in milk and vanilla. Using a spoon, stir in orange peel, flour, and salt until combined. Pour batter over cherries.
Bake 25 to 30 minutes, or until puffy and golden. Remove to wire rack for 15 minutes, then cut into 8 wedges.
Nutritional Information Per Serving: Calories: 150; Protein: 5 g; Fat: 2 g; Sodium: 100 mg; Cholesterol: 55 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Sugars: 26 g; Carbohydrates: 25 g
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 18 g
WARM SPINACH-ARTICHOKE DIP
This recipe begins, “This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
Source: The Diabetic Gourmet Cookbook
Book link: http://diabeticgourmetcookbook.com Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1248
View recipe with photo: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g; Exchanges: 2 Vegetable, 1/2 Fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
NEW POTATOES WITH SPRING PEAS
This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
ORANGE CHERRY CLAFOUTI
This recipe begins, “Clafouti offers the perfect way to highlight seasonal fruit. This recipe features an easy cake batter, fragrant with grated orange peel, and baked over fresh sweet cherries.”
Yield: 8 servings
Serving Size: 1 slice
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1231
View recipe with photo: http://diabeticgourmet.com/recipes/html/1231.shtml
Ingredients
2-1/2 cups pitted sweet cherries (thawed and patted dry, if frozen)
2 large eggs
3 large egg whites
1/3 cup Splenda Sugar Blend
3/4 cup low-fat milk
1 1/2 teaspoons vanilla extract
2 teaspoons finely grated orange peel
2/3 cup all-purpose flour
1 pinch Pinch of salt
Directions
Preheat oven to 375 degrees F. Coat 9-inch pie pan with non-stick cooking spray and arrange cherries in bottom of pan.
In bowl of electric mixer, beat eggs, egg whites, and Splenda Sugar Blend on medium speed 2 minutes, or until light and frothy. Beat in milk and vanilla. Using a spoon, stir in orange peel, flour, and salt until combined. Pour batter over cherries.
Bake 25 to 30 minutes, or until puffy and golden. Remove to wire rack for 15 minutes, then cut into 8 wedges.
Nutritional Information Per Serving: Calories: 150; Protein: 5 g; Fat: 2 g; Sodium: 100 mg; Cholesterol: 55 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Sugars: 26 g; Carbohydrates: 25 g
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
Wednesday, June 29, 2016
Wednesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
WARM SPINACH-ARTICHOKE DIP
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
View online: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g
TROPICAL SALSA
Yield: Makes 1-1/2 cups.
Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml
Ingredients
1/2 cup finely-chopped red onion
2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small
2 Tbsp. fresh lime juice, or to taste
1/2 cup finely-minced fresh cilantro leaves
1-2 Tbsp. rice vinegar, or to taste
Directions
Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.
In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BLACKBERRY & CHERRY YOGURT POPS
These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.
Makes 12 paper cup popsicles.
View online: http://diabeticgourmet.com/recipes/html/1249.shtml
Ingredients
1-1/2 cup pitted fresh or frozen cherries
1/2 cup fresh or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*
Directions
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off popsicle and enjoy.
Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
MEXICAN TURKEY SALAD
Makes about 10 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
FIESTA SLAW
Makes 10 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
WARM SPINACH-ARTICHOKE DIP
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
View online: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g
TROPICAL SALSA
Yield: Makes 1-1/2 cups.
Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml
Ingredients
1/2 cup finely-chopped red onion
2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small
2 Tbsp. fresh lime juice, or to taste
1/2 cup finely-minced fresh cilantro leaves
1-2 Tbsp. rice vinegar, or to taste
Directions
Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.
In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BLACKBERRY & CHERRY YOGURT POPS
These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.
Makes 12 paper cup popsicles.
View online: http://diabeticgourmet.com/recipes/html/1249.shtml
Ingredients
1-1/2 cup pitted fresh or frozen cherries
1/2 cup fresh or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*
Directions
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off popsicle and enjoy.
Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
MEXICAN TURKEY SALAD
Makes about 10 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
FIESTA SLAW
Makes 10 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
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