Diabetic Thursday

It's Diabetic Thursday. Here are today's six recipes to help you through the day, including Mexican-Style Steak and Eggs Breakfast and Amy's Lemon Mousse. Enjoy!

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

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Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.

Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

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

MEXICAN-STYLE STEAK AND EGGS BREAKFAST

Makes 6 servings

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Ingredients

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)

Salt

2 teaspoons vegetable oil

6 small flour tortillas (6-inch diameter), warmed

1-1/2 cups egg substitute

6 tablespoons reduced-fat shredded Cheddar cheese

6 tablespoons guacamole

6 tablespoons salsa

6 tablespoons reduced-fat sour cream

Directions

Heat large, heavy nonstick skillet over medium heat until hot.

Season beef steak with salt, as desired. Place beef in skillet.

Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.

Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.

Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.

Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

STEAK ROASTED TOMATO AND BEAN CHILI

Makes 8 servings.

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Ingredients

3 pounds Shoulder Steaks, cut 3/4-inch thick

2 tbsp vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

2-1/2 cups no-salt added roasted tomato salsa

1/4 cup chili powder

2 tsp ground cumin

2 cans (15 ounces each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions

Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g

ALMOND APRICOT MUFFINS

This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”

Yield: 6 servings

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml

Ingredients

1 serving Crisco Original No-Stick Cooking Spray

1 cup Pillsbury Best All Purpose Flour

1/4 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/4 teaspoon salt

1 large egg

2 tablespoons Crisco Pure Canola Oil

2 tablespoons skim milk

1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins

1/4 teaspoon almond extract

Directions

Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.

Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.

Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.

Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g

AMY’S LEMON MOUSSE

This is from Diabetes Self-Management and can be viewed online here.

Ingredients

4 cups fat-free (skim) milk

2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix

2 packages (1/2 ounce each) sugar-free powdered lemonade mix

1 container (8 ounces) frozen fat-free whipped topping, thawed

Fresh or frozen mixed berries (optional)

Fresh mint leaves (optional)

Directions

Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.

To serve, top with berries, if desired. Garnish with mint.

Yield: 8 servings. Serving size: 1 parfait.

Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.