Friday Recipes

Here are six yummy recipes to help you through the weekend, including Bombay Chicken and Country Peach Tart. Enjoy!

BAKED EGG ROLLS

This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”

Recipe Yield: Makes 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/

Ingredients

1 cooked pork tenderloin, (1 pound), trimmed

Cooking spray

4 cups coleslaw mix

2 green onions, thinly sliced

1/2 cup fresh cilantro, chopped

3 tablespoons hoisin sauce

16 egg roll wrappers

Directions

Preheat the oven to 425 degrees F.

Spray a large baking pan with cooking spray.

Place the coleslaw mix and green onions in a medium microwave-safe bowl.

Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.

Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.

Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.

Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.

Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.

Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.

Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g

CRUNCHY SNACK MIX

Recipe Yield: Makes 4 cups (8 servings)

Source: The New Family Cookbook for People with Diabetes

View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix

Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/

Ingredients

2 tablespoons margarine

1/2 teaspoon seasoned salt

2 teaspoons Worchestershire sauce

1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix

1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex

1 cup (1 ounce, or about 90) thin pretzel sticks

1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers

Directions

Preheat the oven to 250 degrees F.

Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.

Add the cereals, pretzels, and crackers.

Stir to coat the pieces with margarine.

Bake 45 minutes, stirring every 15 minutes.

Spread on paper towels to cool.

Store in an airtight container.

Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

COUNTRY PEACH TART

This recipe begins, “Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.”

Recipe Yield: Serves: 8

View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart

Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/

Ingredients

Pastry for single-crust 9-inch pie

4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed

1/2 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1/2 teaspoon ground cinnamon

1/4 teaspoon almond extract

*May substitute 12 packets Equal sweetener

Directions

Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.

Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.

Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams

Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat

VICHYSSOISE

Recipe Yield: Yield: 9 cups (9 servings)

View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

Ingredients

2 large leeks, well washed and thinly sliced, white parts only

2 large or 3 medium potatoes, peeled and sliced

6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

1 cup fat-free evaporated milk

1/2 teaspoon salt

1/4 teaspoon white pepper

1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish

Directions

In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.

Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.

Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch

BOMBAY CHICKEN

Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 Medium-Fat Meat

What a Turkey!

While many of us here in the U.S. consider turkey to be the main meat for Thanksgiving, and ham for Christmas, there are those who prefer turkey for both holiday meals. Here are six turkey recipes to either add to your holiday meal or afterwards, including Grilled Turkey Portabella Mushrooms & Vegetable Kebabs and Alphabet Turkey Soup. Enjoy!

TURKEY AND VEGGIE MEATBALLS WITH FENNEL

This is from Diabetes Self-Management. To view this online, click here.

Yield: 6 servings. Serving size: 6 meatballs.

Serving suggestion: Top with a lower-sodium meatless marinara sauce.

Ingredients

1 pound lean ground turkey

1/2 cup finely chopped green onions

1/2 cup finely chopped green bell pepper

1/3 cup old-fashioned oats

1/4 cup shredded carrot

1/4 cup grated Parmesan cheese

2 egg whites

2 cloves garlic, minced

1/2 teaspoon Italian seasoning

1/4 teaspoon fennel seeds

1/4 teaspoon salt

1/8 teaspoon red pepper flakes (optional)

1 teaspoon extra virgin olive oil

Directions

Combine all ingredients except oil in large bowl; mix well. Shape into 36 (1-inch) balls.

Heat oil in large nonstick skillet over medium-high heat. Add meatballs; cook 11 minutes or until no longer pink in center, turning frequently. Use fork and spoon for easy turning. Serve immediately or cool and freeze.*

*Note: To freeze, cool completely and place in gallon-size resealable food storage bag. Release any excess air from bag and seal. Freeze bag flat for easier storage and faster thawing. This will also allow you to remove as many meatballs as needed without them sticking together. To reheat, place meatballs in a 12×8-inch microwavable dish and cook on HIGH 20 to 30 seconds or until hot.

ALPHABET TURKEY SOUP

Recipe Yield: 8 servings

View online: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup/print/

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving: Calories: 152; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Protein: 14 g; Carbohydrates: 18 g

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Recipe Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs

Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g

APPLE AND PEACH CHUTNEY TURKEY PATTIE

Recipe Yield: 4 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie

Print version: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie/print/

Ingredients

4 tablespoons canola oil, divided

1/4 cup finely chopped red onion

1 apple, peeled, cored and finely diced

1/4 cup chopped green onion

1 clove garlic, finely diced

1 pound ground turkey

2 teaspoons Dijon mustard

1/3 cup peach chutney

1/2 cup dry bread crumbs

Salt and pepper to taste

Directions

In medium-size fry pan, heat 2 tablespoons canola oil.

Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.

Place ground turkey in large mixing bowl.

Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.

In large fry pan, heat remaining 2 tablespoons canola oil.

Cook burgers over medium heat until juices run clear, approximately 15 minutes.

Cooking time will depend on thickness of burgers. Turn once during cooking time.

Serve on whole wheat roll with side of baked chips.

Nutritional Information Per Serving: Calories: 420; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Protein: 23 g; Carbohydrates: 25 g

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat