Diabetic Thursday

Enjoy!

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

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; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

CHICKEN JAMBALAYA

Makes 6 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

SPINACH SALAD WITH CREAMY BEET DRESSING

Makes 2 servings.

View recipe: http://diabeticgourmet.com/recipes/html/916.shtml

Ingredients

1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)

1-1/2 tsp. Dijon-style mustard

1 1/2 tsp. apple cider vinegar

4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided

1 Tbsp. extra virgin olive oil

Salt and ground black pepper, to taste

1 1/2 ounces French green beans

3 cups baby spinach

2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup

2 tablespoons sweet onion, cut in very thin crescents

1 small roasted or cooked beet

Directions

For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.

Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.

Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.

In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.

Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.

Note: When buying beets in a can or jar, be sure they are not pickled.

Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g

LEMON MERINGUE PIE

Serves: 8

Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml

Ingredients

For Pie Filling:

Pastry for single-crust 9-inch pie

2-1/4 cups water

1/2 cup fresh lemon juice or frozen lemon juice concentrate*

1/2 cup cornstarch

2 eggs

2 egg whites

1-1/2 teaspoons grated lemon peel

1-1/2 cups Equal Spoonful or Granulated**

2 tablespoons stick butter or margarine

1 to 2 drops yellow food coloring (optional)

For Meringue:

3 egg whites

1/4 teaspoon cream tartar

2/3 cup Equal Spoonful or Granulated***

* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate

** May substitute 36 packets Equal sweetener

Directions

For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.

Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.

Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.

For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.

Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat

MISO ONION SOUP

Less than 1 g. saturated fat, 3 g. dietary fiber

Yield: 8 servings

Source: AICR

Find this recipe at: 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; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat

SOUTHWESTERN CORN AND ZUCCHINI SAUTE

Yield: 6 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

http://diabeticgourmet.com/recipes/html/923.shtml

Ingredients

1 tablespoon canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 large zucchini, cut into 1/4-inch dice

1 cup fresh corn kernels (from 2 ears) or frozen

1 (4-ounce) can chopped green chilies

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Heat oil in large nonstick skillet over medium heat.

Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.

Stir in zucchini, corn and chilies.

Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.

Season with salt and pepper. Serve hot.

Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat