Diabetic Thursday

It's time for another Diabetic Thursday. Here are six diabetic recipes to help you through the day, including Good Luck Chicken Fricassee and Lemon Meringue Pie. Enjoy!

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate

HEALTHY COLESLAW

Recipe Yield: Yield: 8 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.

Ingredients

Dressing:

1 cup non-fat plain yogurt

1/4 cup apple cider vinegar

1 tablespoon honey

Slaw:

1 pound (1 small head) green cabbage, shredded

1/2 cup shredded carrot

1 tablespoon poppy seeds

1/4 cup raisins or currants

Directions

In a large bowl, combine the dressing ingredients.

Add the cabbage, carrots, poppy seeds, and raisins.

Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g

Diabetic Exchanges: 1 Carbohydrate

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

MIDDLE EASTERN-STYLE CHICKEN

Recipe Yield: Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Book Title: The Diabetes Snack Munch Nibble Nosh Book

View this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

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; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

GOOD LUCK CHICKEN FRICASSEE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee

Ingredients

1 cup dried black-eyed peas

1 medium onion, chopped

2 garlic cloves, minced

2 Tbsp. canola oil, divided

10 oz. crimini mushrooms, cut into 1/2- inch slices

1 Tbsp. fresh thyme, minced

1 1/2 lb. skinless boneless chicken breast

Salt and freshly ground black pepper

2 Tbsp. flour

2 1/2 cups fat-free, reduced-sodium chicken broth

1 lb. spinach leaves, rinsed and drained

1/2 Tbsp. Dijon mustard, or to taste

Directions

Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.

In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.

Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.

While mixture is cooking, cut spinach leaves into thin strips.

When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g

LEMON MERINGUE PIE

Recipe Yield: Serves: 8

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie

Ingredients

For Pie Filling:

Pastry for single-crust 9-inch pie

2-1/4 cups water

1/2 cup fresh lemon juice or frozen lemon juice concentrate*

1/2 cup cornstarch

2 eggs

2 egg whites

1-1/2 teaspoons grated lemon peel

1-1/2 cups Equal Spoonful or Granulated**

2 tablespoons stick butter or margarine

1 to 2 drops yellow food coloring (optional)

For Meringue:

3 egg whites

1/4 teaspoon cream tartar

2/3 cup Equal Spoonful or Granulated***

* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate

** May substitute 36 packets Equal sweetener

Directions

For Pie Filling, 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 bottom and side of pastry with fork.

Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.

Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture. Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.

For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.

Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.

Cool completely on wire rack. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 178; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Protein: 5 g; Carbohydrates: 20 g

Diabetic Exchanges: 1 starch, 2 fat

Diabetic Thursday

You know the routine: If it's Thursday (and it is), then it's time for another Diabetic Thursday. Here are today's six yummy recipes to help you through the day, including Light Spinach Salad and Healthy Coleslaw. Enjoy!

TURKEY AND SUN-DRIED TOMATO PESTO GRILL

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.

Ingredients

8 slices sourdough bread

1/2 cup prepared sun-dried tomato pesto

8 slices (6 ounces) fat-free mozzarella cheese

4 ounces thinly sliced turkey breast

8 thin slices ripe tomato

Butter-flavored vegetable cooking spray

Directions

Spread each bread slice with 1 tablespoon pesto.

Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.

Spray a large skillet with cooking spray; heat over medium heat until hot.

Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.

Spray tops of sandwiches generously with cooking spray and turn.

Cook until browned on other side, 3 to 5 minutes.

Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g

Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat

LIGHT SPINACH SALAD

Recipe Yield: Yield: 2 servings

Source: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad

Ingredients

4 cups torn fresh spinach

4 ounces cooked boneless skinless chicken breast, cubed

1 medium orange, peeled, seeded, and sectioned

1/2 cup sliced mushrooms

1 small onion, sliced

2 ounces Cheddar cheese, cubed or in strips

2 tablespoons reduced-fat salad dressing

Directions

Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.

Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate

HEALTHY COLESLAW

Recipe Yield: Yield: 8 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.

Ingredients

Dressing:

1 cup non-fat plain yogurt

1/4 cup apple cider vinegar

1 tablespoon honey

Slaw:

1 pound (1 small head) green cabbage, shredded

1/2 cup shredded carrot

1 tablespoon poppy seeds

1/4 cup raisins or currants

Directions

In a large bowl, combine the dressing ingredients.

Add the cabbage, carrots, poppy seeds, and raisins.

Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g

Diabetic Exchanges: 1 Carbohydrate

CHICKEN AND BROCCOLI CASSEROLE

Recipe Yield: Makes: 6 Servings (1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.

Ingredients

1-3/4 cups stuffing mix

5 tablespoons reduced-calorie margarine, melted

1 can (10-3/4 ounce) low-fat cream of chicken soup

2 cups finely chopped cooked chicken breast

4 ounces non-fat milk

2 cups frozen chopped broccoli florets, thawed

1 tablespoon minced onion

1/8 teaspoon black pepper

Directions

Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.

Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.

In a separate bowl, combine remaining ingredients.

Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.

Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.

Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat

MANGO FRAPPE

Recipe Yield: Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g

Diabetic Exchanges: 1-1/2 Fruit