It's Diabetic Thursday. Here are today's six recipes to help you through the day, including Mike Ditka's Official Tailgater's Pork Chops and Garlic Chicken. Enjoy!
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
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
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS
This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”
Serves 8.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml
Ingredients
8 pork rib chops, 1-inch thick
4 cups orange juice
1 cup soy sauce
2 tablespoons garlic, chopped
1/2 cup Dijon-style mustard
1/2 cup honey
1 teaspoon cayenne pepper
Directions
In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.
Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.
Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/101.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=101
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
No comments:
Post a Comment