It's time for another round of diabetic recipes. Here are six recipes to help you through the day, including Chili Carnivale and Not So Guilty Brownies. (Yes, you can have brownies; just remember moderation.) Enjoy!
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servingsServing size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 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/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
Showing posts with label Warm Turkey and White Bean Salad. Show all posts
Showing posts with label Warm Turkey and White Bean Salad. Show all posts
Tuesday, March 23, 2021
Thursday, February 11, 2021
Salads
If someone says Salads, what's the first thing that comes to mind? If you're like many of us, you think of a lettuce-tomatoes-and-dressing concoction. Then, you might think of egg or tuna salad.
But really, salads can be so much more. Check out today's six salads, including Taco Salad with Cumin Dressing and Crunchy Chicken Stir-Fry Salad. Enjoy!
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
But really, salads can be so much more. Check out today's six salads, including Taco Salad with Cumin Dressing and Crunchy Chicken Stir-Fry Salad. Enjoy!
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
Wednesday, February 3, 2021
Turkey
While many of us consider turkey as a holiday food, it can be eaten at any time of the year. That said, here are six yummy turkey recipes to try, including Turkey Meatloaf and Turkey London Broil. Enjoy!
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at 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
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup.
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
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.
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at 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
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup.
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
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.
Wednesday, December 23, 2020
Turkey Recipes
Since it's holiday time again, I'm posting posting turkey recipes today. Check out the Turkey Breast Provencal with Vegetables, the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, and any of the other recipes in today's post. Enjoy!
Note: Since Christmas is this Friday, my next post will be on Monday, December 28th. Hope everyone has a good holiday and weekend.
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
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
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
Note: Since Christmas is this Friday, my next post will be on Monday, December 28th. Hope everyone has a good holiday and weekend.
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
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
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
Friday, December 4, 2020
Friday Recipes
It's finally Friday. Yay! Here are six yummy recipes to help you through the weekend, including Salsa Verde Rice and Chicken Bowls and Warm Turkey and White Bean Salad. Enjoy!
CLASSIC BEEF TACOS
This comes from Old El Paso, and begins, "Stuffed with seasoned ground beef, diced tomato, lettuce, sour cream and cheese, you can’t go wrong with this classic taco—unless you forget to crack open a cold Corona™ Extra to go with it, that is."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/classic-beef-taco.
Ingredients
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells), heated as directed on package
1 1/4 cups shredded cheddar cheese (5 oz)
1 1/4 cups shredded lettuce
3/4 cup diced tomato
1 cup sour cream
Preparation
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide beef among heated shells; top with cheese, lettuce, tomato and sour cream.
Expert Tips
Choose crunchy lettuce for this recipe, such as iceberg or romaine.
Want more toppings? Try sliced green onion, sliced jalapeño, or drizzle with your favorite hot sauce.
Nutrition: 1 Taco Calories 260 (Calories from Fat 160); Total Fat 17g (Saturated Fat 8g, Trans Fat 0.5g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g
% Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 15%; Iron 8%
Exchanges: 1 Starch, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1 1/2 Fat; Carbohydrate Choice: 1
SALSA VERDE RICE AND CHICKEN BOWLS
This is from Old El Paso, and begins, "Chicken tonight? Give it a glow-up with this salsa verde rice twist. Start by stirring in Old El Paso™ Creamy Salsa Verde sauce and green chiles to cooked rice before adding in a scoop of shredded rotisserie chicken. Everyone can sprinkle in their favorite taco fixings to make this chicken rice bowl recipe a hassle-free, flavorful success."
Prep Time: 20 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/salsa-verde-rice-and-chicken-bowls.
Ingredients
1/2 cup uncooked regular long-grain white rice
1 cup water
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
2 teaspoons vegetable oil
2 1/2 cups chopped deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup quartered grape tomatoes
1/4 cup chopped fresh cilantro
Preparation
In 1 to 1 1/2-quart saucepan, heat uncooked rice and 1 cup water to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until all water is absorbed. Remove from heat; let stand covered 5 minutes. Fluff with fork. Stir in sauce and green chiles; cover and keep warm.
In 10-inch skillet, heat oil over medium heat. Add chicken, taco seasoning mix and 1/4 cup water; cook 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, divide rice and chicken mixtures among warm tortilla bowls; top with cheese, tomatoes, cilantro and additional sauce, if desired.
Expert Tips
Precooked rice is available for purchase in the frozen section of the grocery store and is a convenient alternative to the cooked rice in this recipe. You may also use 1 1/2 cups leftover cooked rice, heated in microwave, before adding the sauce.
Deli rotisserie chicken makes these bowls quick and convenient!
Topping the bowls with your favorite salsa or fresh pico de gallo is a great alternative to the tomatoes and cilantro.
Nutrition: 8 servings (1 taco bowl each); 1 Serving: Calories: 300 (Calories from Fat :120); Total Fat: 13g (Saturated Fat: 5g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 27g (Dietary Fiber: 1g, Sugars: 2g); Protein: 17g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 15%; Iron 10%
Exchanges: 2 Starch, 1 Very Lean Meat, 1/2 High-Fat Meat, 1 1/2 Fat
Carbohydrate Choice: 2
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CLASSIC BEEF TACOS
This comes from Old El Paso, and begins, "Stuffed with seasoned ground beef, diced tomato, lettuce, sour cream and cheese, you can’t go wrong with this classic taco—unless you forget to crack open a cold Corona™ Extra to go with it, that is."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/classic-beef-taco.
Ingredients
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells), heated as directed on package
1 1/4 cups shredded cheddar cheese (5 oz)
1 1/4 cups shredded lettuce
3/4 cup diced tomato
1 cup sour cream
Preparation
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide beef among heated shells; top with cheese, lettuce, tomato and sour cream.
Expert Tips
Choose crunchy lettuce for this recipe, such as iceberg or romaine.
Want more toppings? Try sliced green onion, sliced jalapeño, or drizzle with your favorite hot sauce.
Nutrition: 1 Taco Calories 260 (Calories from Fat 160); Total Fat 17g (Saturated Fat 8g, Trans Fat 0.5g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g
% Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 15%; Iron 8%
Exchanges: 1 Starch, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1 1/2 Fat; Carbohydrate Choice: 1
SALSA VERDE RICE AND CHICKEN BOWLS
This is from Old El Paso, and begins, "Chicken tonight? Give it a glow-up with this salsa verde rice twist. Start by stirring in Old El Paso™ Creamy Salsa Verde sauce and green chiles to cooked rice before adding in a scoop of shredded rotisserie chicken. Everyone can sprinkle in their favorite taco fixings to make this chicken rice bowl recipe a hassle-free, flavorful success."
Prep Time: 20 minutes; Total Time: 30 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/salsa-verde-rice-and-chicken-bowls.
Ingredients
1/2 cup uncooked regular long-grain white rice
1 cup water
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
1 can (4.5 oz) Old El Paso™ Chopped Green Chiles
2 teaspoons vegetable oil
2 1/2 cups chopped deli rotisserie chicken
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese
1/2 cup quartered grape tomatoes
1/4 cup chopped fresh cilantro
Preparation
In 1 to 1 1/2-quart saucepan, heat uncooked rice and 1 cup water to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until all water is absorbed. Remove from heat; let stand covered 5 minutes. Fluff with fork. Stir in sauce and green chiles; cover and keep warm.
In 10-inch skillet, heat oil over medium heat. Add chicken, taco seasoning mix and 1/4 cup water; cook 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.
To assemble, divide rice and chicken mixtures among warm tortilla bowls; top with cheese, tomatoes, cilantro and additional sauce, if desired.
Expert Tips
Precooked rice is available for purchase in the frozen section of the grocery store and is a convenient alternative to the cooked rice in this recipe. You may also use 1 1/2 cups leftover cooked rice, heated in microwave, before adding the sauce.
Deli rotisserie chicken makes these bowls quick and convenient!
Topping the bowls with your favorite salsa or fresh pico de gallo is a great alternative to the tomatoes and cilantro.
Nutrition: 8 servings (1 taco bowl each); 1 Serving: Calories: 300 (Calories from Fat :120); Total Fat: 13g (Saturated Fat: 5g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 910mg; Total Carbohydrate: 27g (Dietary Fiber: 1g, Sugars: 2g); Protein: 17g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 15%; Iron 10%
Exchanges: 2 Starch, 1 Very Lean Meat, 1/2 High-Fat Meat, 1 1/2 Fat
Carbohydrate Choice: 2
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.
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
Ingredients
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
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Friday, March 6, 2020
Friday Recipes
It's finally Friday. (Yay!) Here are today's six diabetic recipes to help you through the weekend, including Marinated Steak Kabobs and Warm Turkey and White Bean Salad. Enjoy!
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
Tuesday, February 18, 2020
Turkey
Some foods are iconic for certain times of year, or certain holidays: ice cream, watermelon, burgers, and fries for summer, stews and soup for winter, candy canes for certain winter holidays, turkey for Thanksgiving.
Yet there's no reason why we can't enjoy these foods year 'round. These turkey recipes are good any time of year. Check out the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, the Baja Turkey Chili, or any of the other yummy recipes. Enjoy!
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
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
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
Yet there's no reason why we can't enjoy these foods year 'round. These turkey recipes are good any time of year. Check out the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, the Baja Turkey Chili, or any of the other yummy recipes. Enjoy!
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
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
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
Saturday, December 21, 2019
Turkey
Since it's holiday time again, I'm posting posting turkey recipes today. (Yes, I know, it's a Saturday post, but that's okay.) Check out the Turkey Breast Provencal with Vegetables, the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, and any of the other recipes in today's post. Enjoy!
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
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
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 TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
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
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
Thursday, December 19, 2019
Thursday Recipes
Here are six yummy recipes to help you through the day, including Warm Turkey and White Bean Salad and Nectarine and Berry Tart. Enjoy!
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SMOKY MEXICAN STIR FRY
This recipe begins, “The dual smoky flavors of bacon and chipotle chile (smoked jalapeno) liven up this quick and healthful stir-fry with pork tenderloin. The contrasts in temperature and texture – a hot savory stir-fry over cool crunchy lettuce – is a treat for the palate.”
Recipe Yield: Yield: Serves 4.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View online at https://diabeticgourmet.com/diabetic-recipes/smoky-mexican-stir-fry.
Ingredients
1 small pork tenderloin, (about 12 oz.)
4 slices bacon, diced
1 chipotle chile, (drained, if canned in adobo sauce; rehydrated in warm water if dried), chopped*
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon dried oregano
2 cloves garlic, crushed
1 red bell pepper, OR green, cut into thin strips
1 small onion, cut in half and thinly sliced
3 cups romaine lettuce, OR iceberg lettuce, coarsely chopped
Directions
Slice pork tenderloin in half lengthwise, and then cut crosswise thinly.
Toss pork, bacon and chipotle pieces together in small bowl, set aside.
Combine oil, cumin, oregano and garlic and heat in large nonstick skillet over medium-high heat. Add the bell pepper and onion, stir-fry 2-3 minutes or until crisp-tender. Remove and reserve.
In same skillet, stir-fry the pork, bacon and chile for 2-3 minutes, until pork is just done and bacon crisp.
Return the vegetables to the skillet and heat through. Serve over lettuce.
* Wear rubber gloves when handling hot chiles
Nutritional Information Per Serving: Calories: 210; Fat: 11 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 150 mg; Cholesterol: 60 mg; Protein: 22 g; Carbohydrates: 6 g
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
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
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipe/chipotle-albondigas-meatballs.
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SMOKY MEXICAN STIR FRY
This recipe begins, “The dual smoky flavors of bacon and chipotle chile (smoked jalapeno) liven up this quick and healthful stir-fry with pork tenderloin. The contrasts in temperature and texture – a hot savory stir-fry over cool crunchy lettuce – is a treat for the palate.”
Recipe Yield: Yield: Serves 4.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View online at https://diabeticgourmet.com/diabetic-recipes/smoky-mexican-stir-fry.
Ingredients
1 small pork tenderloin, (about 12 oz.)
4 slices bacon, diced
1 chipotle chile, (drained, if canned in adobo sauce; rehydrated in warm water if dried), chopped*
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon dried oregano
2 cloves garlic, crushed
1 red bell pepper, OR green, cut into thin strips
1 small onion, cut in half and thinly sliced
3 cups romaine lettuce, OR iceberg lettuce, coarsely chopped
Directions
Slice pork tenderloin in half lengthwise, and then cut crosswise thinly.
Toss pork, bacon and chipotle pieces together in small bowl, set aside.
Combine oil, cumin, oregano and garlic and heat in large nonstick skillet over medium-high heat. Add the bell pepper and onion, stir-fry 2-3 minutes or until crisp-tender. Remove and reserve.
In same skillet, stir-fry the pork, bacon and chile for 2-3 minutes, until pork is just done and bacon crisp.
Return the vegetables to the skillet and heat through. Serve over lettuce.
* Wear rubber gloves when handling hot chiles
Nutritional Information Per Serving: Calories: 210; Fat: 11 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 150 mg; Cholesterol: 60 mg; Protein: 22 g; Carbohydrates: 6 g
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
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
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipe/chipotle-albondigas-meatballs.
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
Subscribe to:
Posts (Atom)