Diabetic Thursday

It's Thursday, which means it's Diabetic Thursday. Here are today's six diabetic recipes to help you through the weekend, including Pumpkin Risotto and Texas Red Chili. Enjoy!

BROCCOLI WITH PINE NUTS AND PARMESAN

Servings: 6

Source: Family Circle's All-Time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/100.shtml

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Ingredients

2 lbs broccoli, tough ends trimmed, stems peeled

3 tablespoons olive oil

2 cloves garlic, finely chopped

1/4 cup chicken broth

1/2 teaspoon salt

1/4 cup pine nuts, toasted

Shaved Parmesan cheese for garnish

Directions

Cut broccoli stems into coins; cut heads into flowerets.

Heat oil in a large skillet over medium-high heat. Add garlic; cook, stirring constantly, 45 seconds.

Add broccoli; cook, stirring constantly, until broccoli is bright green, 2 to 3 minutes. Add broth; cover and cook until broccoli is crisp-tender, about 3 minutes. Sprinkle with salt and toss.

If serving warm, add pine nuts; toss and serve.

If serving cold, cool slightly, place in a tightly sealed container and refrigerate.

Just before serving, add pine nuts and toss. Garnish with thin shavings of Parmesan cheese.

Nutritional Information Per Serving: Calories: 138; Protein: 5 g; Fat: 11 g; Sodium: 263 mg; Carbohydrates: 9 g; Exchanges: 1/2 Low-fat Milk; 1 Fat; 1 Vegetable

CAROLINA COUNTRY STYLE RIBS

Serves 6.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/825.shtml

Ingredients

1-1/2 to 2 pounds boneless country-style pork ribs

2 cups apple cider vinegar

1 cup water, cold

2 tablespoons vegetable oil

2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar

1 tablespoon kosher salt

1-1/2 teaspoons crushed red pepper

1/2 teaspoon cayenne

Directions

Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved.

Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.

Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.

Nutritional Information Per Serving: Calories: 198; Protein: 14 g; Fat: 14 g; Sodium: 355 mg; Cholesterol: 51 mg; Saturated Fat: 5 g; Dietary Fiber: 0 g; Carbohydrates: 2 g

TEXAS RED CHILI

Servings: 8

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

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

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90

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

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

GARLIC CHICKEN

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/79.shtml

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Source: Gourmet Inspirations Healthy Cooking

Ingredients

2 teaspoons oil

4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips

5-6 cloves garlic, sliced

2-1/4 cups chicken broth, low-sodium

1/4 cup lemon juice

1/3 cup dry white wine

1/4 teaspoon salt

Ground black pepper to taste

Directions

In a large skillet, heat oil to medium high.

Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.

Saute garlic slices until soft and golden.

Stir in chicken broth, lemon juice, and wine.

When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.

If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.

Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat