Diabetic Thursday

It's Thursday, time for another round of diabetic recipes. Enjoy!

MISO ONION SOUP

Yield: 8 servings

View online: http://diabeticgourmet.com/recipes/html/515.shtml

Ingredients

2 Tbsp. canola oil, divided

3 peeled red (Spanish) onions, halved and thinly-sliced

1 tsp. sugar or equivalent sugar-substitute

1 Tbsp. Dijon-style mustard

1 tsp. dried thyme

3 cups fat-free, reduced-sodium beef broth

5 cups water

Salt and freshly ground black pepper

6 1-inch thick slices whole-wheat Italian bread

1/4 cup red or brown rice miso

1/3 cup freshly-grated Parmesan cheese (optional)

Directions

Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.

Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.

Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.

Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.

Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.

Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).

Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View online: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Directions

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable

GRILLED CHICKEN WITH FRUIT SALSA

Yield: 4 servings.

Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml

View online: http://diabeticgourmet.com/recipes/html/537.shtml

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

TURKEY-VEGETABLE SOUP

Servings: 8

Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml

Source: Deliciously Healthy Favorite Foods Cookbook

Ingredients

1 pound ground turkey or chicken breast

1/2 teaspoon dried thyme leaves

2 tablespoons sliced green onion

2 tablespoons cornstarch

1/2 teaspoon garlic salt

1/4 teaspoon pepper

8 cups low-sodium chicken broth

6 medium carrots, peeled and sliced

3 stalks celery, sliced

2 medium zucchini, cut into 1/4" slices

2 cups uncooked medium-wide egg noodles or rotelle pasta

1/4 cup chopped fresh parsley

Directions

Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.

Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat

CHICKEN CASSOULET

Yield: 6 servings

Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes

Info: http://diabeticgourmet.com/book_archive/details/32.shtml

Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.

Ingredients

1 tablespoon olive oil

1 pound skinless, boneless chicken breasts

2 large yellow onions, chopped

2 ounces hot Italian turkey sausage

3 medium carrots, cut into chunks

2 celery ribs, chopped

2 cloves garlic, minced

8 sun-dried tomatoes, cut into strips

1 (15 1/2 ounce) can great Northern beans, rinsed and drained

1-1/2 cups low-sodium chicken broth, defatted

1 cup dry white wine

1 teaspoon dried thyme

1 bay leaf

Directions

Preheat the oven to 350 degrees F.

Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.

Bake, covered, for 1 hour. Remove bay leaf before serving.

Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat

BLUEBERRY CRUMBLE

Makes: 2-1/2 cups (5 Servings)

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2/3 cup graham cracker crumbs

2 tablespoons sugar

1/2 tablespoon ground cinnamon

2 tablespoons margarine

2 cups fresh blueberries

Directions

Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.

In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.

Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.

Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat