Diabetic Thursday

It's Diabetic Thursday, time to try a few recipes for those who are diabetic (or cook for someone who is). And so, here are six yummy recipes to help you through the day, including Chicken Jambalaya and Colorful Coleslaw. Enjoy!

MUSHROOM MEATLOAF

Yield: 8 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

FRIJOLES COCIDOS

Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml

Ingredients

1-3/4 cup dried pinto beans (12 ounces)

1-1/4 cups chopped onion

3 cloves garlic, minced

2 teaspoons ground cumin

1 tablespoon olive oil

1/2 cup chopped green bell pepper

1/2 teaspoon ground coriander

1 teaspoon salt

1/4 teaspoon freshly ground pepper

Directions

Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.

Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.

In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.

Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.

Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean 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

TUNA SALAD WRAP

This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”

Makes 4 wraps.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml

Ingredients

1 can (6.5 oz.) water-packed white tuna, drained

1 small carrot, shredded

1/4 cup finely chopped celery

1/4 cup finely chopped green pepper

1/2 Tbsp. dried chives or chervil

2 – 4 Tbsp. nonfat mayonnaise

Salt and freshly ground black pepper, to taste

4 8-inch flour tortillas

4 Tbsp. nonfat cream cheese

4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla

1/2 cup shredded reduced-fat cheddar cheese

4 sprigs fresh mint, cilantro, or flat-leaf parsley

Directions

In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.

On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.

Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.

Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable

COLORFUL COLESLAW

Yield: 4 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.

Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat

SPRING VEGETABLE PILAF

Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable