It's finally Friday. Here are six yummy recipes to help you through the weekend, including Steak Kabobs With Caramelized Onion Relish and Chicken Cordon Bleu. Enjoy!
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
CHICKEN CORDON BLEU
Recipe Yield: Serves: 6
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/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Notes:
This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
STEAK KABOBS WITH CARAMELIZED ONION RELISH
Recipe Yield: Makes 12 appetizer servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.
Ingredients
Kabobs:
1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick
1 teaspoon garlic-pepper seasoning
Fresh basil leaves (optional)
Caramelized Onion Relish:
2 tablespoons olive oil
1 large red onion, sliced
1/2 cup balsamic vinegar
1/4 cup brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.
Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Serve kabobs with relish. Garnish with basil leaves, as desired.
Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes"
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
ROASTED GARLIC SWEET PEPPER STRIPS
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-garlic-sweet-pepper-strips.
Ingredients
4 large sweet peppers (combination of green, red and yellow)
2 tablespoons olive oil
1-1/2 teaspoons crushed garlic
1 tablespoon grated Parmesan cheese
Directions
Preheat oven to 400 degrees F.
On baking sheet, bake whole peppers for 15 to 20 minutes, turning occasionally, or until blistered and blackened. Place in paper bag; seal and let stand for 10 minutes.
Peel off charred skin from peppers; cut off tops and bottoms. Remove seeds and ribs; cut into 1 inch wide strips and place on serving platter.
Mix oil with garlic; brush over peppers. Sprinkle with cheese.
Nutritional Information Per Serving: Calories: 112; Fat: 8 g; Fiber: 2 g; Sodium: 30 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
Friday, January 15, 2021
Wednesday, January 13, 2021
Wednesday Recipes
It's Wednesday, half-way through the week. Here are six yummy diabetic friendly recipes to help you through the day, including Apricot-Orange Chicken with Glazed Onions and Southwest Turkey Tacos. Enjoy!
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
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/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPANISH BLACK BEAN SOUP
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/spanish-black-bean-soup.
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
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
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.
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
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/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPANISH BLACK BEAN SOUP
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/spanish-black-bean-soup.
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
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
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
Monday, January 11, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Easy Vegan Tempeh Chili and Summer Soup. Enjoy!
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
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/hazelnut-macaroons.
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
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
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
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/hazelnut-macaroons.
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
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
Friday, January 8, 2021
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Chicken and Broccoli Stir-Fry and Sweet Potato Pie. Enjoy!
ITALIAN-STYLE GRILLED CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts
Ingredients
1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley
Directions
Preheat barbecue grill or oven to 350 degrees F.
In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.
Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)
Serve garnished with chopped coriander.
Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
SWEET POTATO PIE
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
ITALIAN-STYLE GRILLED CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts
Ingredients
1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley
Directions
Preheat barbecue grill or oven to 350 degrees F.
In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.
Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)
Serve garnished with chopped coriander.
Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
SWEET POTATO PIE
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
Wednesday, January 6, 2021
Where's the Beef?
Back in the 1980s, a popular commercial asked the age-old question, "Where's the beef?"
To answer that, here's a post dealing with beef, including Classic Beef Tacos and Texas Red Chili. Enjoy!
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
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 (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
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 warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes"
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
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
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
To answer that, here's a post dealing with beef, including Classic Beef Tacos and Texas Red Chili. Enjoy!
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
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 (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
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 warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes"
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
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
COPYCAT TACO BELL QUESARITO
This is from Old El Paso, and begins, "Forget about needing to leave the house to go to the drive-through, you can make this amazingly-good copycat recipe for Taco Bell™ Quesaritos easily at home! Roll up spicy beef, Old El Paso™ fiesta rice, cheese and guacamole inside two quesadillas packed with freshly-melted cheese. Add in your own ingredients to make these your own custom masterpiece or keep it classic by making them mimic the Taco Bell™ recipe. Either way, you get the satisfaction of making these amazing Quesaritos at home and the freedom to make (and of course eat) as many as you want!"
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 8 servings
Want to view this online? Go to https://www.oldelpaso.com/recipes/copycat-taco-bell-quesarito.
Ingredients
1 pound ground beef
1 packet Old El Paso™ taco seasoning mix
1 packet Old El Paso™ heat & serve fiesta rice
16 Old El Paso™ Old El Paso™ flour tortillas for burritos
1 cup cheddar cheese, shredded
8 tablespoons sour cream
8 tablespoons prepared guacamole
Preparation
Add the ground beef to a large skillet over medium heat. Stir often to break up the meat until cooked through, about 10 minutes.
Drain the grease from the meat and stir in the packet of taco seasoning and water, as called for on the seasoning packet. Cook for 2 minutes and remove from the heat.
While the meat is cooking, cook the rice according to package instructions.
Lay one tortilla on a microwave-safe plate and top with a sprinkling of cheddar cheese. Top with a second tortilla. Microwave for 15 seconds or until the cheese has melted.
Spoon a bit of rice onto the tortilla, topped with the ground beef, more cheese, sour cream, and guacamole as desired. Don’t overfill your tortillas or they’ll be difficult to close.
Fold the ends of the tortillas up and bring the center over the filling. Roll the burritos closed.
Expert Tips:
Try a blend of Mexican cheese instead of cheddar for a little extra cheesy flavor in your Quesarito!
Before you roll up your Quesaritos, add a little fresh cilantro and squeeze a sprinkle of fresh lime juice over your ingredients for an added flavor boost.
Make your own homemade guacamole for this recipe! Try our famous recipe for Guacamole with Queso Fresco for a rich and creamy guacamole - perfect for your quesaritos or just great alone with a bag of corn chips.
We are firm believers that chips and dip should be eaten as often as possible. Try our easy and amazing microwave recipe for Taco Salad Dip that the whole family is sure to love.
Monday, January 4, 2021
Meatless Monday
It's the first Meatless Monday of the New Year. Hope your weekend was a good one (and safe).
Today's post deals with food that is both diabetic friendly and vegetarian, and includes Cheese and Rice Stuffed Peppers and Toasty Oatmeal Vegetable Soup. Sound intriguing? Enjoy!
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat 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
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Note: This recipe originally called for chicken or veggie broth. Since I'm posting it on Meatless Monday, I've left it at only veggie broth.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
Today's post deals with food that is both diabetic friendly and vegetarian, and includes Cheese and Rice Stuffed Peppers and Toasty Oatmeal Vegetable Soup. Sound intriguing? Enjoy!
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat 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
SPINACH SAUTE WITH MUSHROOMS
Recipe Yield: Yield: 4 servings (1/2 cup)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-saute-with-mushrooms.
Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1 cup mushrooms, sliced
3 bunches spinach (about 2 pounds), stemmed and washed
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
In a skillet over medium heat, heat the oil. Add the mushrooms and garlic and saute for 3 minutes.
Add the spinach, cover, and steam for 2 minutes. Add the lemon juice, salt, and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 99; Fat: 7 g; Sodium: 132 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Note: This recipe originally called for chicken or veggie broth. Since I'm posting it on Meatless Monday, I've left it at only veggie broth.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
Friday, January 1, 2021
Friday Recipes
It's the first Friday of the New Year (and January 1), time to get ready for the weekend and the new year. Here are six recipes to help you through the weekend, including 15-Minute Chili and Chocolate Cherry Tarts. Enjoy!
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
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
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
LIGHT LEMON CAKE
Yield: 20 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=840
Online version: http://diabeticgourmet.com/recipes/html/840.shtml
Source: Diabetic Dream Desserts
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
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
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
LIGHT LEMON CAKE
Yield: 20 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=840
Online version: http://diabeticgourmet.com/recipes/html/840.shtml
Source: Diabetic Dream Desserts
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
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