Thursday - Diabetic Recipes

Thursday - which means another round of diabetic recipes. Enjoy!

ASPARAGUS POLENTA BAKE

The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”

Yield: 6 servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml

Ingredients

6 ounces portobello mushrooms, thinly sliced

8 ounces asparagus, cut into 1-inch pieces

1-2 teaspoons olive oil

1 package (16 ounces) prepared Italian Herb polenta

1 cup water

1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced

1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese

Directions

Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.

Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.

Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.

Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.

Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

TUSCAN CHICKEN BREASTS WITH POLENTA

Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml

Servings: 8

Ingredients

4 cups defatted low sodium chicken broth

1 cup yellow cornmeal

1/2 teaspoon garlic powder

1/2 teaspoon dried Italian seasoning

1/4 teaspoon salt

1/4 teaspoon pepper

8 skinless chicken breast halves (3 pounds)

Nonstick cooking spray

Fresh spinach leaves, steamed (optional)

Tuscan Tomato Sauce (recipe follows below)

Directions

In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.

Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.

Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.

Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.

TUSCAN TOMATO SAUCE

Makes: About 3 cups

Ingredients

Nonstick cooking spray

1/2 cup chopped onion

2 cloves garlic, minced

8 plum tomatoes, coarsely chopped

1 can (8 ounces) tomato sauce

2 teaspoons dried basil leaves

2 teaspoons dried oregano leaves

2 teaspoons dried rosemary

1/2 teaspoon pepper

Directions

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.

Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.

Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable

ASPARAGUS WITH PEANUT SAUCE

Yield: 6 servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml

Ingredients

2 tablespoons reduced-fat peanut butter

1/4 cup sugar

2-3 tablespoons reduced-sodium tamari soy sauce

3-4 teaspoons rice wine (sake) or dry sherry

1 teaspoon grated gingerroot

1/2 pounds asparagus spears, cooked until crisp-tender, chilled

Directions

Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.

Arrange asparagus on serving platter, spoon peanut sauce over.

Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat

TERIYAKI SESAME VEGETABLES

Yield: 4 Servings

Source: The Best Diabetes Cookbook

View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic

1 tablespoon soya sauce

1 tablespoon rice wine vinegar or white wine vinegar

1/2 teaspoon minced gingerroot

1/2 teaspoon sesame oil

1 tablespoon water

1 tablespoon brown sugar

1-1/2 teaspoons vegetable oil

Directions

Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat

TURKEY SLOPPY JOES

Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml

Source: The New Soul Food Cookbook for People with Diabetes

Yield: 4 servings

Serving size: 1/2 cup

Ingredients

2 tsp canola oil

1 cup chopped onions

1 cup chopped green bell pepper

1 lb lean ground turkey breast

1 cup tomato sauce

1 tsp brown sugar

1/2 cup catsup

1 tsp red pepper flakes

2 tsp wine vinegar

1/4 tsp pepper

Directions

Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.

To reduce the sodium content of this recipe, use salt-free tomato sauce.

Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable