Diabetic Thursday

If you've followed this blog for a while, you know the routine: It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through your day, including Chicken Scampi and Chocolate-Cherry Parfait. Enjoy!

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.

Ingredients

4 cloves garlic, finely chopped

1/3 cup olive oil

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g

Diabetic Exchanges: 4-1/2 Low-Fat Meat

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

ROASTED GREEN BEANS WITH SESAME SEEDS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.

Ingredients

1 pound green beans, trimmed

1 teaspoon canola oil

2 teaspoons sesame seeds

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.

Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1 Vegetable

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

CHICKEN SCAMPI

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

CHILE CORN PUDDING

Recipe Yield: Serves 6.

https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.

Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable

Diabetic Thursday

If it's Thursday - and it looks like it is - then it's time for six delicious diabetic recipes. Yes, diabetic food can be delicious. These recipes prove it. Enjoy!

FRUIT SCONES

Yield: Makes 18; Serving Size: 1 scone

Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml

Ingredients

1 cup all-purpose white flour

1 cup whole wheat flour

2-1/4 teaspoons baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 tablespoons granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)

Directions

Preheat the oven to 425 degrees F.

Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.

Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat

CHICKPEA SALAD

Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat

ARTICHOKE, SHRIMP, AND ROASTED RED PEPPER PIZZA

Yield: 8 servings (1 piece per serving)

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/889.shtml

Ingredients

1 homemade or store-bought pizza crust

1 cup water-packed artichoke heart quarters, well drained

1 cup pizza sauce

1-1/2 cups cooked shrimp

1/4 cup roasted red pepper, chopped

2 tablespoons grated Parmesan cheese

Directions

Preheat the oven to 425 degrees F.

Spray a large baking sheet or pizza pan with nonstick spray.

Lightly sprinkle with cornmeal, if desired.

If making the crust, transfer the dough to the pan. Stretch and shape the dough by hand and/or with rolling pin into a 12-or 13-inch circle or 11-by 14-inch rectangle. If using store-bought crust, place it on the pan.

Remove and discard any coarse outer leaves from the artichoke hearts. Coarsely chop the hearts.

Spread the pizza sauce over the crust. Sprinkle with artichoke hearts evenly over the crust. Sprinkle on the shrimp, then the chopped pepper. Top with cheese.

If using homemade crust, bake for 12 to 15 minutes.

If using purchased crust, bake according to package directions, or until the pizza begins to brown at edges.

Cut into 9 rectangles or wedges and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 10 g; Fat: 3 g; Sodium: 559 mg; Cholesterol: 49 mg; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1 Starch, 1 Vegetable, 1 Lean Meat

CHICKEN SCAMPI

Yield: 4 servings

Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Author: Alan Rubin

Find this recipe at: http://diabeticgourmet.com/recipes/html/484.shtml

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Protein: 31 g; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

TROPICAL BANANA-PINEAPPLE PIE

Yield: 10 servings

Found online at http://diabeticgourmet.com/recipes/html/1100.shtml

Ingredients

Pastry for single crust 9-inch pie

2 packages (8 oz. each) reduced-fat cream cheese, softened

1/2 cup Equal Spoonful or Granulated*

1 container (8 oz.) light whipped topping, thawed if frozen

1 can (8 oz.) crushed pineapple, well drained

1/4 cup flaked coconut, divided

1/2 teaspoon rum extract

2 medium ripe bananas, cut into 1/2-inch thick slices

1 tablespoon chopped pecans

* May substitute 12 packets Equal sweetener

Directions

Preheat oven to 375F.

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.

Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.

Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.

Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.

Refrigerate 2 to 3 hours before serving.

Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g; Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat

PUMPKIN POLKA DOT COOKIES

Yield: Makes about 4 dozen. Serving size: 1 cookie

View Online: http://diabeticgourmet.com/recipes/html/879.shtml

Source: Equal

Ingredients

1/2 cup stick butter, softened

1-1/4 cups Equal Spoonful*

3 tablespoons light molasses

1 cup canned pumpkin

1 egg

1-1/2 teaspoons vanilla

1-2/3 cups all-purpose flour

1 teaspoon baking powder

1-1/4 teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup mini semi-sweet chocolate chips

* May substitute 30 packets Equal sweetener

Directions

Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.

Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat