Diabetic Thursday

It's time for another Diabetic Thursday. Today's recipes deal with chicken.

There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

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Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

CARIBBEAN CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml

Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring.

Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE

Servings: 16; 2 Skewers per serving

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml

Ingredients

4 boneless, skinless chicken breast halves (about

4 ounces each), all visible fat removed

Soy-Peanut Marinade:

2 tablespoons fresh lime juice (1 to 2 medium limes)

1 tablespoon light soy sauce

1 tablespoon reduced-fat peanut butter

1 tablespoon rice vinegar

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic

1/2 teaspoon toasted sesame oil

1/2 teaspoon ground cumin

1/4 teaspoon pepper

Directions

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.

In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium-high.

Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat

ALMOND RICE

Servings: 6

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Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

GRILLED SESAME CHICKEN BREAST

Servings: 4

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Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar
Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

Diabetic Thursday

It's time for another Diabetic Thursday. Today's recipes deal with chicken.

There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313

View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

CARIBBEAN CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml

Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring.

Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE

Servings: 16; 2 Skewers per serving

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml

Ingredients

4 boneless, skinless chicken breast halves (about

4 ounces each), all visible fat removed

Soy-Peanut Marinade:

2 tablespoons fresh lime juice (1 to 2 medium limes)

1 tablespoon light soy sauce

1 tablespoon reduced-fat peanut butter

1 tablespoon rice vinegar

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic

1/2 teaspoon toasted sesame oil

1/2 teaspoon ground cumin

1/4 teaspoon pepper

Directions

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.

In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium-high.

Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat

ALMOND RICE

Servings: 6

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Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

GRILLED SESAME CHICKEN BREAST

Servings: 4

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Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar
Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

Diabetic Thursday

It's time for another Diabetic Thursday. Here are today's six recipes to help you through the day, including Curry Chicken and Chocolate Filled Cake Roll. Enjoy!

COLORFUL TURKEY STUFFED PEPPERS

Yield: 4 servings

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Source: Jennie-O

Ingredients

2 bell peppers, preferably a mix of yellow, green or red

1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1/4 cup chopped onion

2 cloves garlic, minced

1 tablespoon fresh basil or 1 teaspoon dried basil leaves

1/4 teaspoon salt, if desired

1/4 teaspoon freshly ground black pepper

1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained

1/2 cup cooked white or brown rice

3/4 cup shredded low-fat Cheddar cheese, divided

paprika, if desired

fresh parsley, if desired

Directions

Heat oven to 375F.

Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.

Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.

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

Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.

Remove meat mixture from heat and stir in 1/2 cup cheese.

Mound heaping 1/2 cup of mixture into each pepper half.

Bake 20 minutes or until filling is hot and peppers are tender.

Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g

WILD RICE AND TURKEY SALAD

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/42.shtml

Ingredients

1/2 cup wild rice

1/4 cup green onions, chopped

1-1/2 cup water

1/4 cup olive oil

2 cups turkey, cooked and chopped

2 tablespoons red or white wine vinegar

1 cup celery, chopped

1/4 teaspoon black pepper

1/2 cup sweet red pepper, chopped

1/4 teaspoon ground nutmeg

2 tablespoons fresh parsley leaves, chopped

1/3 cup raisins

1 apple, chopped

Chopped pecans, for garnish

Directions

Cook the rice in the water until tender, about 50 minutes.

Cut the turkey into bite-size pieces.

Combine all the ingredients in a bowl and toss.

Cover and chill until ready to serve.

Sprinkle on the pecans just before serving.

Nutritional Information Per Serving: Calories: 422; Protein: 24 g; Fat: 18 g; Carbohydrates: 26 g; Exchanges: 3 Meat; 1 Bread; 1-1/2 Fruit; 2 Fat

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

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

BAKED APPLES WITH RAISINS

Servings: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples.

Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

Diabetic Thursday

It's time for another Diabetic Thursday. And for anyone wondering if diabetic food can actually tasted good, today's six recipes should help dispel that fear, including Mini Chocolate Mint Cheesecakes and Curry Chicken. Enjoy!

TURKEY VEGGIE SNACKS

This recipe begins, “This is a Biggest Loser Approved recipe.”

Yield: 9 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1322

View recipe with photo: http://diabeticgourmet.com/recipes/html/1322.shtml

Ingredients

12-ounces Jennie-O Deli Favorites Oven Roasted, Reduced Sodium Turkey Breast, from the service deli, makes 28 cubes

28 cherry tomatoes, halved

12-ounces low-fat mozzarella cheese, cubed

1 English cucumber, cubed

28 basil leaves

28 (5-inch) skewers

Non-fat Italian dressing or balsamic vinegar for dipping, if desired

Directions

Thread turkey cube, tomato half, cheese, cucumber, tomato half and basil leaf on each skewer.

Serve with no-fat dressing or balsamic vinegar for dipping, if desired.

Nutritional Information Per Serving: Calories: 160; Protein: 14 g; Fat: 6 g; Sodium: 490 mg; Cholesterol: 15 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 14 g

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

ASPARAGUS AND EDAMAME SALAD

This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”

Makes 8 servings

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Ingredients

1 bunch asparagus, cut into 2-inch pieces

8 cups green leaf lettuce leaves, torn

1 cup sliced radishes

1 fennel bulb, thinly sliced

1 cup frozen shelled edamame, thawed

1/4 cup fresh mint leaves, torn

1 hard-boiled egg, chopped

1/4 cup fresh lemon juice

1/2 cup extra-virgin olive oil

1/2 teaspoon kosher salt

1/2 teaspoon granulated sugar

Directions

Bring medium saucepan of salted water to a boil.

Add asparagus and cook 1 minute or until crisp tender.

Immediately plunge in ice water; drain completely.

In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.

In small bowl, whisk together lemon juice, olive oil, salt and sugar.

Drizzle desired amount over salad and toss.

Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

MINI CHOCOLATE MINT CHEESECAKES

This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”

Makes 24 servings

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Ingredients

1/2 cup crushed gluten-free chocolate wafer cookies

1 tablespoon butter, melted

1 (8-ounce) package cream cheese, softened

1/4 cup sugar

1 egg or 1/4 cup egg substitute

1/3 cup chocolate chips, melted

1/3 cup chopped crème de menthe mint candy wafers

1/3 cup sour cream

1/2 teaspoon vanilla

1 cup sweetened whipped cream

Directions

Heat oven to 325F.

In small bowl, combine crushed cookie crumbs and melted butter.

Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.

In mixing bowl, beat cream cheese and sugar until blended.

Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.

Pour evenly over crumbs.

Bake 20 minutes.

Cool. Refrigerate until serving.

Before serving, top with a dollop of sweetened whipped cream.

Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/71.shtml

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

Diabetic Thursday

It's Diabetic Thursday. Here are today's six recipes for you to try, including Mini Chocolate Mint Cheesecakes and Curry Chicken. Enjoy!

TURKEY VEGGIE SNACKS

This recipe begins, “This is a Biggest Loser Approved recipe.”

Yield: 9 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1322

View recipe with photo: http://diabeticgourmet.com/recipes/html/1322.shtml

Ingredients

12-ounces Jennie-O Deli Favorites Oven Roasted, Reduced Sodium Turkey Breast, from the service deli, makes 28 cubes

28 cherry tomatoes, halved

12-ounces low-fat mozzarella cheese, cubed

1 English cucumber, cubed

28 basil leaves

28 (5-inch) skewers

Non-fat Italian dressing or balsamic vinegar for dipping, if desired

Directions

Thread turkey cube, tomato half, cheese, cucumber, tomato half and basil leaf on each skewer.

Serve with no-fat dressing or balsamic vinegar for dipping, if desired.

Nutritional Information Per Serving: Calories: 160; Protein: 14 g; Fat: 6 g; Sodium: 490 mg; Cholesterol: 15 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 14 g

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

ASPARAGUS AND EDAMAME SALAD

This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334

View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml

Ingredients

1 bunch asparagus, cut into 2-inch pieces

8 cups green leaf lettuce leaves, torn

1 cup sliced radishes

1 fennel bulb, thinly sliced

1 cup frozen shelled edamame, thawed

1/4 cup fresh mint leaves, torn

1 hard-boiled egg, chopped

1/4 cup fresh lemon juice

1/2 cup extra-virgin olive oil

1/2 teaspoon kosher salt

1/2 teaspoon granulated sugar

Directions

Bring medium saucepan of salted water to a boil.

Add asparagus and cook 1 minute or until crisp tender.

Immediately plunge in ice water; drain completely.

In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.

In small bowl, whisk together lemon juice, olive oil, salt and sugar.

Drizzle desired amount over salad and toss.

Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

MINI CHOCOLATE MINT CHEESECAKES

This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”

Makes 24 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337

View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml

Ingredients

1/2 cup crushed gluten-free chocolate wafer cookies

1 tablespoon butter, melted

1 (8-ounce) package cream cheese, softened

1/4 cup sugar

1 egg or 1/4 cup egg substitute

1/3 cup chocolate chips, melted

1/3 cup chopped crème de menthe mint candy wafers

1/3 cup sour cream

1/2 teaspoon vanilla

1 cup sweetened whipped cream

Directions

Heat oven to 325F.

In small bowl, combine crushed cookie crumbs and melted butter.

Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.

In mixing bowl, beat cream cheese and sugar until blended.

Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.

Pour evenly over crumbs.

Bake 20 minutes.

Cool. Refrigerate until serving.

Before serving, top with a dollop of sweetened whipped cream.

Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/71.shtml

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

Diabetic Thursday

It's Diabetic Thursday. Hhere are today's six recipes to help you through the weekend, including Colorful Turkey Stuffed Peppers and Chocolate Filled Cake Roll. Enjoy!

COLORFUL TURKEY STUFFED PEPPERS

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321

View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml

Source: Jennie-O

Ingredients

2 bell peppers, preferably a mix of yellow, green or red

1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1/4 cup chopped onion

2 cloves garlic, minced

1 tablespoon fresh basil or 1 teaspoon dried basil leaves

1/4 teaspoon salt, if desired

1/4 teaspoon freshly ground black pepper

1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained

1/2 cup cooked white or brown rice

3/4 cup shredded low-fat Cheddar cheese, divided

paprika, if desired

fresh parsley, if desired

Directions

Heat oven to 375F.

Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.

Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.

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

Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.

Remove meat mixture from heat and stir in 1/2 cup cheese.

Mound heaping 1/2 cup of mixture into each pepper half.

Bake 20 minutes or until filling is hot and peppers are tender.

Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g

WILD RICE AND TURKEY SALAD

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/42.shtml

Ingredients

1/2 cup wild rice

1/4 cup green onions, chopped

1-1/2 cup water

1/4 cup olive oil

2 cups turkey, cooked and chopped

2 tablespoons red or white wine vinegar

1 cup celery, chopped

1/4 teaspoon black pepper

1/2 cup sweet red pepper, chopped

1/4 teaspoon ground nutmeg

2 tablespoons fresh parsley leaves, chopped

1/3 cup raisins

1 apple, chopped

Chopped pecans, for garnish

Directions

Cook the rice in the water until tender, about 50 minutes.

Cut the turkey into bite-size pieces.

Combine all the ingredients in a bowl and toss.

Cover and chill until ready to serve.

Sprinkle on the pecans just before serving.

Nutritional Information Per Serving: Calories: 422; Protein: 24 g; Fat: 18 g; Carbohydrates: 26 g; Exchanges: 3 Meat; 1 Bread; 1-1/2 Fruit; 2 Fat

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

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

BAKED APPLES WITH RAISINS

Servings: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples.

Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

Wednesday Recipes

Better late than never. Here are today's six recipes. Enjoy!

VERY BERRY PIE WITH BLACKBERRY, BLUEBERRY AND RASPBERRY

This comes from Joy Nordenstrom, About.com's Cooking for Two and Romantic Meals Expert. She writes, “This Very Berry Pie with Blackberry, Blueberry and Raspberry was definitely the way to my guy’s heart! He loves this pie each and every time I have made it. It is truly one of his favorite desserts. In the fall and winter, when I can’t get the fresh berries as easily, I simply use frozen berries and just add a bit more cornstarch.” Prep Time: 20 minutes; Cook Time: 50 minutes; Total Time: 70 minutes; Yield: 6 slices of pie

To view this online, click here.

Ingredients

For Pie Filling and Crust:

1 pre-made refrigerated pie crust, Immaculate is my personal favorite brand

4 cups blackberries

2 cups raspberries

1 1/2 cups blueberries

1/4 cup of cornstarch (if berries are exceptionally juicy or if you are using frozen berries you will want to increase the amount of cornstarch and/or add some instant tapioca to the mix)

1 cup of sugar

2 teaspoons cinnamon

3 tablespoons lemon juice

2 tablespoons Almond Liquor (Amartto)

4 teaspoons of unsalted butter, cold

1/8 teaspoon of salt

For topping:

1 egg white

1/2 teaspoon of water

2 tablespoons of raw sugar

1 teaspoon cinnamon

1/8 teaspoon cardamom

For Serving:

Optional a scoop of vanilla or pralines and cream ice cream

Special Tools: 4-cup capacity glass pie dish

Preparation

Pre-heat the oven to 450 degrees and place a cookie sheet in the oven. Roll out the pre-made piecrust and place into a large glass pie dish. Combine the lemon juice, almond liquor and cornstarch in a large bowl. Combine the salt, sugar and cinnamon in another small bowl. Add the berries to the liquid mixture and lightly stir enough to cover berries. Sprinkle the sugar mixture over the berries and stir again till coated.

Pour into the piecrust. Chop up the butter into little pieces and scatter on top of the berries. Add the top crust and crimp the top and bottom crusts together. Cut 4-6 one-inch marks into the top of the crust with a sharp knife to allow the steam to escape while cooking.

Whisk vigorously the egg white and water. Use a pastry brush and paint the entire surface of the piecrust. Combine the sugar, cinnamon and cardamom. Sprinkle the sugar evenly over the surface of the piecrust. Cover the outer edge of the crust with tinfoil. Place pie on heated cookie sheet and put in center of oven. After 10 minutes reduce the oven temperature to 350 degrees. After a half hour remove the tinfoil and rotate the pie. Bake for a total of 45 minutes to one hour.

Once lightly browned, remove from oven and let sit on a wire rack for at least 3 hours. Yes, I know it is torture but if you don’t your pie won’t be fully set. There will still be juice when cut but it won’t collapse if properly set. Serve with vanilla or pralines and cream ice cream.

SOUTHERN PEACH COBBLER

This yummy recipe comes from The Baker Chick, one of my favorite emailed newsletters. This one begins, “Peach season is here and I hope you get a chance to bake this fabulous crowd-pleasing recipe. I’m my baker chick mojo comes back soon- again thank you so much for bearing with me! Xo” Yield: 10 – 12 servings. Adapted from Down How with the Neeleys on The Food Network.

To view this online, go to http://www.thebakerchick.com/2015/08/southern-peach-cobbler/.

Ingredients

10 ripe peaches – peeled and sliced

1 teaspoon cinnamon

2 cups brown sugar

3 tablespoons corn starch or flour

Biscuit Dough:

2 cups flour

1/4 cup granulated sugar, plus 1 1/2 tablespoons for sprinkling (raw sugar would be great for this too)

1/2 teaspoon salt

2 teaspoons baking powder

1 stick butter, cubed and chilled

3/4 cup buttermilk

1 egg white, for washing

Instructions

Preheat the oven to 375 degrees F.

In a large 13x9 baking dish, combine the peaches, brown sugar, cinnamon, and corn starch. Toss gently to combine.

n a large bowl combine the flour, sugar, salt, and baking powder. Cut in the butter with a fork, pastry blender or 2 knives until the dough resembles sand. Slowly add the buttermilk, stirring with a wooden spoon until the dough comes together. (You may not use all of the buttermilk.) With floured hands gently knead the dough together a bit until it comes together but is still sticky.

Scoop the dough into 4 inch (or so) biscuits and arrange over the peaches using your floured hands to flatten slightly if needed. Use the egg white as a wash, brushing on top of dough. Sprinkle the 1 1/2-tablespoons of sugar on top. Cook the cobbler until the top is golden brown, about 40 minutes.

Serve warm with vanilla ice cream!

CROCKPOT VEGETABLE MINESTRONE

Linda Larsen, About.com's Busy Cooks guide, writes, “This hearty recipe has a very complex flavor. One of the more surprising parts of the recipe is that pasta cooks right in the crockpot.”

Prep Time: 20 minutes; Cook Time: 8 hours; Total Time: 8 hours, 20 minutes

Ingredients:

4 cups vegetable broth or stock

4 cups tomato juice

1 tsp. salt

1 Tbsp. dried basil leaves

1/8 tsp. pepper

2 carrots, sliced

2 stalks celery, chopped

1 onion, chopped

2 cloves garlic, minced

1 cup sliced mushrooms

2 (14 oz.) cans diced tomatoes, undrained

1-1/2 cups uncooked rotini pasta

Parmesan cheese

Preparation:

Mix all ingredients except pasta and cheese in a 4-5 quart crockpot. Cover crockpot and cook on LOW for 7 to 8 hours until vegetables are tender. Stir in pasta. Cover and cook on HIGH setting for 15-25 minutes until pasta is tender. Sprinkle each serving with freshly grated Parmesan cheese. 12 servings

CHILLED CUCUMBER SOUP: TART, TANGY, TINGLY

This comes from Kevin D. Weeks, About.com's former Cooking for 2 guide. He wrote, “I know people who say "Ech!" when I mention chilled soups. The idea of eating cold soup simply offends their sense of "rightness" - soup should be hot and savory, something for a cold January day. But a chilled soup, enjoyed on the patio on a hot summer day while the grill is roasting a few steaks is almost the apotheosis of good times in the summer time. Slightly spicy with a nice lilt of curry and a refreshing tartness from the buttermilk, yogurt, and lime, this soup is wonderfully cool and refreshing soup served with grilled fish. Serves 2.

Prep Time: 20 minutes; Total Time: 20 minutes

Ingredients:

2 10-inch cucumbers; peeled, seeded, and chopped

1 cup buttermilk

1/2 cup plain yogurt

1 Tbsp. fresh lime juice

1 sm. shallot; finely chopped

1 Tbsp. fresh mint; finely chopped

1/2 tsp. curry powder

Salt to taste

1/4 tsp. ground white pepper

Preparation:

Place cucumbers, scallions, mint, and lime juice in a food processor.

Pulse four or five times, scraping down sides once, then and process until finely chopped - about one minute longer.

Scrape down sides and add remaining ingredients and process another minute. Taste and adjust seasonings.

Chill for at least 4 hours. Taste and adjust seasonings again before serving.

ONE-POT PASTA PRIMAVERA

Another goodie from Vegetarian Times, this time, from page 74 of the June 2011 issue. It starts off, "This easy recipe lends itself to endless variations. In place of fresh basil, try 1/4 cup chopped cilantro or parsley, 2 Tbs. chopped fresh tarragon, or 1 Tbs. finely minced fresh rosemary or oregano." Serves 4 in 30 minutes or less.

3 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

1 tsp. grated lemon zest

8 oz. fusilli pasta

2 small yellow squash, halved and cut into 1/2-inch-thick slices

1 medium orange bell pepper, cut into 1-inch pieces

8 oz. small broccoli florets (3 cups)

2 cups halved cherry tomatoes

8 green onions, thinly sliced (1/2 cup)

1/2 cup torn fresh basil leaves

Grated Parmesan cheese or vegan Parmesan-style cheese for garnish, optional

Combine oil, garlic, and lemon zest in small bowl. Set aside.

Cook pasta in large pot of boiling, salted water according to package directions. Add squash and bell pepper 4 minutes before end of cooking time. Add broccoli 3 minutes before end of cooking time. Drain pasta and vegetables, reserving 1/2 cup cooking water.

Return pasta mixture to pot, and stir in tomatoes, green onions, basil, oil mixture, and reserved cooking water. Heat over medium-low heat until tomatoes are hot. Serve with Parmesan cheese, if desired.

nutritional information Per 2-cup serving: Calories: 346; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 112 mg; Fiber: 5 g; Sugar: 5 g

CURRY CHICKEN

I'm not sure what emailing list I got this one from; maybe About.com? But when I saved it, it was without info.

The recipe starts off, "Curry chicken is a nice recipe for busy weeknights, with chicken breasts, onion, potatoes and carrots all cooked together in one dish. Feel free to use chicken thighs instead of breasts, and to replace the curry paste with 1 1/2 - 2 tablespoons curry powder if needed." Serves 2 - 4; Prep Time: 10 minutes; Cook Time: 25 minutes

Ingredients:

3/4 - 1 pound chicken breasts, boneless, skinless, cut into chunks about 1 1/2 inches

2 potatoes, peeled, chopped into chunks

1 red onion, peeled and chopped

10 baby carrots, washed, drained, cut in half

2 tablespoons oil for stir-frying

2 tablespoons curry paste (traditional Indian yellow curry paste is best)

1 cup chicken broth

1 teaspoon granulated sugar

1/2 teaspoon salt, or to taste

Freshly ground black or white pepper, to taste

Ground coriander, optional

Preparation:

Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry1 until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to form a paste).

Add the chicken and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste.

Add the carrots and potatoes. Stir for a minute and add the chicken broth, sugar, salt, and pepper. Cover and simmer over low heat for about 15 - 20 minutes, making sure the chicken is cooked.

Wednesday Recipes

Wow, three days in a row...all after noon. I really need to get back to posting this before noon. (At least I'm posting, right?) Eventually, I will get back on track. In the meantime, here are today's recipes. Enjoy!

THREE-BEAN SOUP

This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. But I have been known to cook up a batch of it if I'm tired and/or in the mood for a quick, easy meal. It has become one of my favorite comfort-foods. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”

2 Tbs. vegetable oil

1 large onion, diced (about 2 cups)

1 15.5-oz. can navy beans, drained and rinsed

1 15.5-oz. can black beans, drained and rinsed

6 cloves garlic, minced (about 2 Tbs.)

2 cups low-sodium vegetable broth or water

1 15.5-oz. can great Northern beans, drained and rinsed

Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.

Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.

Spoon into individual soup bowls, and serve hot.

Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars

ONE-POT PASTA PRIMAVERA

Another goodie from Vegetarian Times, this time, from page 74 of the June 2011 issue. It starts off, "This easy recipe lends itself to endless variations. In place of fresh basil, try 1/4 cup chopped cilantro or parsley, 2 Tbs. chopped fresh tarragon, or 1 Tbs. finely minced fresh rosemary or oregano." Serves 4 in 30 minutes or less.

3 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

1 tsp. grated lemon zest

8 oz. fusilli pasta

2 small yellow squash, halved and cut into 1/2-inch-thick slices

1 medium orange bell pepper, cut into 1-inch pieces

8 oz. small broccoli florets (3 cups)

2 cups halved cherry tomatoes

8 green onions, thinly sliced (1/2 cup)

1/2 cup torn fresh basil leaves

Grated Parmesan cheese or vegan Parmesan-style cheese for garnish, optional

Combine oil, garlic, and lemon zest in small bowl. Set aside.

Cook pasta in large pot of boiling, salted water according to package directions. Add squash and bell pepper 4 minutes before end of cooking time. Add broccoli 3 minutes before end of cooking time. Drain pasta and vegetables, reserving 1/2 cup cooking water.

Return pasta mixture to pot, and stir in tomatoes, green onions, basil, oil mixture, and reserved cooking water. Heat over medium-low heat until tomatoes are hot. Serve with Parmesan cheese, if desired.

nutritional information Per 2-cup serving: Calories: 346; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 112 mg; Fiber: 5 g; Sugar: 5 g

CURRY CHICKEN

I can almost hear the sigh of relief from non-vegetarians, who might have been thinking, "Wait, today's Wednesday, not Monday! What's with the vegetarian food?" So, for those who aren't vegetarian, here ya go. I'm not sure what emailing list I got this one from; maybe About.com? But when I saved it, it was without info.

The recipe starts off, "Curry chicken is a nice recipe for busy weeknights, with chicken breasts, onion, potatoes and carrots all cooked together in one dish. Feel free to use chicken thighs instead of breasts, and to replace the curry paste with 1 1/2 - 2 tablespoons curry powder if needed." Serves 2 - 4; Prep Time: 10 minutes; Cook Time: 25 minutes

Ingredients:

3/4 - 1 pound chicken breasts, boneless, skinless, cut into chunks about 1 1/2 inches

2 potatoes, peeled, chopped into chunks

1 red onion, peeled and chopped

10 baby carrots, washed, drained, cut in half

2 tablespoons oil for stir-frying

2 tablespoons curry paste (traditional Indian yellow curry paste is best)

1 cup chicken broth

1 teaspoon granulated sugar

1/2 teaspoon salt, or to taste

Freshly ground black or white pepper, to taste

Ground coriander, optional

Preparation:

Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry1 until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to form a paste).

Add the chicken and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste.

Add the carrots and potatoes. Stir for a minute and add the chicken broth, sugar, salt, and pepper. Cover and simmer over low heat for about 15 - 20 minutes, making sure the chicken is cooked.

MACARONI AND CHEESE

From another long-forgotten emailing list. Prep Time 5 minutes; Cooking Time 8 minutes; Serves 4

Ingredients

3/4 pound elbow macaroni

4 tablespoons butter

8 ounces sharp cheddar cheese, grated (about 2 cups)

1 tablespoon Dijon mustard

a few dashes Tabasco sauce

1/2 teaspoon salt

1/8 teaspoon fresh ground black pepper

Directions

In a large pot of boiling, salted water, cook the macaroni until just done, about 8 minutes. Drain and return to the hot pot.

Put the pot over the lowest possible heat and add the butter, cheese, mustard, Tabasco sauce if using, salt, and pepper. Stir until the cheese melts, and serve.

BEEF STEW

I tend to be a vegetarian for a variety of reasons. But I wasn't always a vegetarian; I do have fond memories of family gatherings where meat was served. This is one of my creations from years ago when the stew recipes that I'd run across seemed too bland. Granted, this one isn't spicy; for that, I go for spaghetti or chili. This is from my e-cookbook, Off the Wall Cooking. If you have a Kindle or other ereader that handles Kindle stuff, check it out.

2-3 lbs. stewing beef

3 T oil

1 C flour

2 C water

1 onion, chopped

8 oz tomato sauce

6 oz tomato paste

1 T soy sauce

1 clove garlic, minced

4 carrots, cut up

1 large potato, peeled & cut up

4 T vinegar

3 T honey

salt & pepper

Cut beef into bite-sized pieces. Trim fat & dredge in flour & brown in oil. Add everything except carrots & potato. Cook 15 minutes. Add carrots & cook 15 more minutes. Add potato & cook 30 minutes. Add water as needed. Serve over noodles.

POTATO SOUP

From yet another emailing list, long forgotten. This one starts off, "This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal." Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6

Ingredients

6 cups chicken broth (or vegetable broth, if you want to keep it vegetarian)

1/2 teaspoon salt

4 medium potatoes, peeled and cut into small pieces

2 large yellow onions

6 leeks, well washed, chopped

1 teaspoon oregano, dried

3 tablespoons parsley, finely chopped

1/2 cup heavy cream (this and the butter can be switched for vegetarian options, if so desired)

2 tablespoons butter

Directions

Bring the chicken broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.

Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.

Diabetic Thursday

If it's Thursday (and it is!), then this must be the day for yummy diabetic recipes. And yes, diabetic food can be delicious. Need a little proof? Try some of these recipes - or any of the recipes posted here on Thursdays. Enjoy!

ITALIAN LEMON COOKIES

These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.

Yield: 27 Servings

Serving Size: 2 cookies

Online: http://diabeticgourmet.com/recipes/html/1159.shtml

Ingredients

1/2 cup light butter

2 tablespoons vegetable oil

3/4 cup Splenda No Calorie Sweetener, Granulated

1 tablespoon vanilla extract

1/4 cup egg substitute

3 tablespoons lemon juice

1 tablespoon grated lemon zest

1 1/2 cups all-purpose flour

1/4 cup cornmeal

1 teaspoon baking powder

1/8 teaspoon nutmeg

Directions

Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.

Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.

Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.

Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.

Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.

Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g

OLD-FASHIONED BAKED CUSTARD

Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/596.shtml

Ingredients

3 large eggs, slightly beaten, or 3/4 cup egg substitute

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Ingredients

2 cans (14 ounces each) reduced-sodium chicken broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

CURRY CHICKEN

Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Find this recipe at:
http://diabeticgourmet.com/recipes/html/68.shtml

Source: Gourmet Inspirations Healthy Cooking

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

ALMOND RICE

Prep Time: 5 Minutes - Cost: $ 
Servings: 6 - Difficulty Level: 1

Find this recipe at:
http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.

Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

MIDDLE EASTERN-STYLE CHICKEN

Yield: 10 servings

View recipe: http://diabeticgourmet.com/recipes/html/911.shtml

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

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

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat