Diabetic Thursday

It's Diabetic Thursday, time to check out how to cook healthy for any diabetics in your life. Today's six yummy recipes include Steak Tacos and Pumpkin-Maple Crustless Cheesecake. Enjoy!

MEXICAN TURKEY FRITTATA

This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”

Makes 9 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml

Ingredients

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

1/4 teaspoon cumin

1 tablespoon vegetable oil

1 green bell pepper, chopped

2 cups sliced small mushrooms

1 tablespoon chipotle peppers in adobo sauce, finely chopped

3 cups egg substitute or 12 eggs

1/2 cup milk

1/4 cup chopped fresh cilantro

1 cup shredded low-fat Mexican blend cheese

1/3 cup sliced green onions

Directions

Heat oven to 350F.

Mist 8 x 8-inch baking dish with cooking spray.

Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.

Sprinkle with cumin; stir to mix.

In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.

Cook 5 minutes, stirring occasionally, until mushrooms are cooked.

In large bowl, whisk eggs, milk and cilantro until well mixed.

Stir in turkey, cheese, mushroom mixture and green onions.

Spoon mixture into baking dish.

Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g

HUNGARIAN BEEF GOULASH

This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”

http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash

Total Time: 4 1/2-8 hours

Ingredients

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Directions

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

8 servings, about 1 cup each

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.

Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .

Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)

STEAK TACOS

This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”

http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos

Ingredients

1 lb raw lean flank steak (I use semi-frozen steak)

1 packet Taco Seasoning Mix

1 medium onion

4 oz chopped green chilies

1/2 cup (or more) sliced bell pepper

6 Corn tortillas

Directions

Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.

Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

PUMPKIN-MAPLE CRUSTLESS CHEESECAKE

This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”

Servings: 12

Serving Size: 1 slice (1/12 of cheesecake).

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279

View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml

Ingredients

3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds

1/3 cup Splenda Brown Sugar Blend

3 large eggs

1 (15 ounce) can pumpkin puree

1/2 cup low-fat maple or vanilla yogurt

2 tablespoons all-purpose flour

1-1/2 teaspoons ground cinnamon

1 teaspoon ground ginger

1 teaspoon imitation maple or rum flavoring

1 teaspoon vanilla extract

1/4 cup thinly sliced crystallized ginger (garnish)

Directions

Preheat oven to 350 degrees F.

Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.

Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.

Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.

Let stand at room temperature 30 minutes.

Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.

When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.

Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g

BAKED FRENCH FRIES

Prep Time: 5 Minutes - Cost: $

Servings: 5 - Difficulty Level: 1

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml

Ingredients

2 large potatoes

1/2 teaspoon salt

1 tablespoon vegetable oil

1/8 teaspoon paprika

Directions

Preheat oven to 450 F degree.

Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.

Just before cooking, turn onto paper towel and pat dry.

Spread pieces in one layer of a shallow baking pan.

Sprinkle with the vegetables oil.

Shake pan to spread oil evenly over potatoes.

Bake 30-40 minutes, turning frequently, until gold brown.

Empty potatoes onto paper towels.

Sprinkle with salt and paprika.

Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat