Diabetic Thursday

Since it's Thursday, you know what that means - Diabetic Thursday.

First, an article. Did you know that getting your flu shot might save your life, especially if you have Type 2 diabetes? That's what an article in Diabetes Self-Management states. The article, “Flu Vaccine May Reduce Death Rate, Risk of Hospital Stays in Type 2 Diabetes”, is well worth reading.

And now, here are today's six diabetic recipes. Enjoy!

WARM MOLE BEAN DIP

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/706.shtml

Ingredients

1 Tbsp. tomato paste

1 small tomato, seeded and chopped

1/2 cup mild, medium or hot chunky salsa

2 Tbsp. chopped cilantro

1/2 tsp. salt, or to taste

3/4 cup (3 ounces), shredded, reduced-fat Jack cheese

One (15-ounce) can pinto beans, rinsed and drained

2 tsp. canola oil

1/2 cup finely chopped onion

1 small jalapeno pepper, seeded and finely chopped

1 tsp. chili powder

1 tsp. unsweetened cocoa powder

1 tsp. ground cumin

1 tsp. dried oregano

Directions

Preheat the oven to 400 degrees.

Coat a 9-inch pie plate with cooking spray and set aside.

In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.

In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.

Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.

Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.

Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g

WEST COAST CHICKEN BREAST

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Serves: 4

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

BEEF TENDERLOIN MARSALA WITH SHIITAKE-LEEK COMPOTE

Makes 8 servings

View online with photo: http://diabeticgourmet.com/recipes/html/1303.shtml

Ingredients

1 beef Tenderloin Roast Center-Cut (about 2 pounds)

1-1/2 teaspoons olive oil

2 medium shallots, chopped

1 tablespoon minced garlic

1 cup Marsala

1 can (14 ounces) ready-to-serve beef broth

3 tablespoons chopped fresh parsley

2 teaspoons cornstarch dissolved in 1 tablespoon water

SHIITAKE-LEEK COMPOTE:

6 medium leeks, cleaned, white and light green parts only, cut lengthwise in half

2 tablespoons butter, divided

2 cups sliced shiitake mushrooms

3/4 cup dry white wine

1 teaspoon fresh thyme leaves

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Heat oven to 425F.

Heat oil in large nonstick skillet over medium heat until hot. Place beef roast in skillet; brown evenly. Remove roast from skillet. Place on rack in shallow roasting pan. Season with salt and pepper, as desired.

In same skillet, add shallots and garlic; cook and stir 1 to 2 minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced by half. Add broth and parsley; bring to a boil. Pour into roasting pan around roast; brush surface of roast with broth mixture.

Insert ovenproof thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425F oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium. Baste with cooking liquid halfway through roasting.

Remove roast when meat thermometer registers 135F for medium rare; 145F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)

Pour pan drippings into small saucepan; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until thickened. Remove sauce from heat. Set aside.

To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet over medium heat. Add leeks; cook, covered, 10 minutes, stirring halfway through cooking.

Add mushrooms, wine and thyme; cook, covered, 5 minutes.

Uncover skillet; continue cooking 10 minutes or until leeks are tender.

Stir in sauce; cook until heated through. Remove from heat; stir in 1-1/2 tablespoons butter, salt and pepper.

Carve roast into 1/2-inch thick slices.

Serve with Shiitake-Leek Compote.

Nutritional Information Per Serving: Calories: 333; Protein: 27 g; Fat: 11 g; Sodium: 345 mg; Cholesterol: 77 mg ; Saturated Fat: 5 g ; Dietary Fiber: 2 g ; Carbohydrates: 21 g

TURKEY BACON BURGER

This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”

Makes 10 servings

Source: Jennie-O

View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml

Ingredients

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1 (16-ounce) package Jennie-O Lean Ground Turkey

1/2 cup minced onion

1 tablespoon chopped garlic

1/2 teaspoon freshly ground black pepper

10 lettuce leaves

10 tomato slices

20 sweet onion slices

avocado slices, if desired

pickled jalapeno slices, if desired

mustard, if desired

Directions

In large mixing bowl, combine ground turkey, onion, garlic and pepper.

Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.

Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.

Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.

Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g

PINEAPPLE CAKE

Yield: 18 servings

Source: The Diabetic Four Ingredient Cookbook

View online:http://diabeticgourmet.com/recipes/html/538.shtml

Ingredients

5 egg whites

1 can (20 oz. ) water packed pineapple (crushed, drained)

1 yellow reduced fat cake mix

1 tablespoon sugar or equivalent alternative sweetener

Directions

Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.

Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.

Bake at 350 degrees for 35 minutes.

Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

ICED MOCHA SHERBET

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

View Online: http://diabeticgourmet.com/recipes/html/576.shtml

Ingredients

1-1/2 cups evaporated non-fat milk

1 teaspoon pure vanilla extract

2 tablespoons carob powder

1 tablespoon crystalline fructose

2 tablespoons frozen orange juice concentrate

1 tablespoon instant coffee granules

1 tablespoon part-skim ricotta cheese

Directions

Mix all ingredients together in blender and turn into metal trays.

Place in freezer and stir with fork from time to time to break up ice crystals.

When ready to serve, process again so the sherbet is soft.

Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g