Diabetic Thursday

It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to get you through the day, including Turkey Meatloaf and Individual Miniature Cheesecakes. Enjoy!

FRENCH COUNTRY BEAN SOUP

Recipe Yield: Makes 8 servings (with chicken)

Source: AICR

View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces(optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

TURKEY MEATLOAF

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

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams

Diabetic Exchanges: 4 Meat

INDIVIDUAL MINIATURE CHEESECAKES

Recipe Yield: Makes: 10 servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes

Ingredients

1 cup 5% ricotta cheese

1 cup low-fat cottage cheese

1/3 cup granulated sugar

1 medium egg

1/4 cup light sour cream

1/2 teaspoon cornstarch

1/8 vanilla extract

Fruit Puree (optional)

Directions

Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.

In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.

Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.

Serve with fruit puree, if desired.

Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g

Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat

CHILI BANZOS

Recipe Yield: Yield: 8 Servings (1/4 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

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

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.

Ingredients

2 cans (15 ounces each) garbanzo beans

Olive oil cooking spray

1 tablespoon reduced-sodium Worcestershire sauce

1-2 teaspoons chili powder

1-2 teaspoons garlic powder

1-2 teaspoons onion powder

1 teaspoon paprika

2-3 dashes hot pepper sauce

Salt, to taste

Directions

Rinse beans, drain, and dry well on paper toweling.

Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.

Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.

Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.

Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 Bread

HONEY-MUSTARD CHICKEN WINGS

Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings

Ingredients

2 tablespoons spicy brown mustard or prepared mustard with horseradish

1 tablespoon plus 1 teaspoon honey

1/3 cup plain dry bread crumbs

1-1/2 pounds chicken wine drumettes (about 16 pieces)

1/4 teaspoon Hungarian paprika, preferably hot (optional)

Directions

Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.

Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.

Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.

Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g

Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat

Diabetic Thursday

Here are today's six recipes, starting with Double Chocolate Brownies! Yum! Enjoy!

DOUBLE CHOCOLATE BROWNIES

Yield: 16 brownies

Photo and Print Version: http://diabeticgourmet.com/recipes/html/880.shtml

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.

Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg ; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat

REALLY RASPBERRY PARFAITS

Yield: 4 servings

Online version: http://diabeticgourmet.com/recipes/html/837.shtml

Source: Diabetic Dream Desserts

Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat

CHICKEN AND BROCCOLI STIR-FRY

Yield: 4 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

See the recipe here: http://diabeticgourmet.com/recipes/html/961.shtml

Ingredients

2 teaspoons olive or canola oil

4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips

2 cloves garlic, minced

3 cups chopped broccoli florets

1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces

2 teaspoons cornstarch

1/2 teaspoon ground ginger

1/2 cup low-salt chicken broth

3 tablespoons Lea & Perrins White Wine Worcestershire Sauce

Directions

Heat oil in a large skillet over medium heat.

Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.

Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.

Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.

Nutritional Information Per Serving: Calories: 189; Protein: 29 g; Fat: 4 g; Sodium: 210 mg; Cholesterol: 68 mg; Dietary Fiber: 2 g; Carbohydrates: 5 g; Exchanges: 4 Lean Meat, 1 Fat

QUICK AND EASY CHICKEN CACCIATORE

This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”

Yield: Makes 4 servings

See the recipe here: http://diabeticgourmet.com/recipes/html/967.shtml

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat.

Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Nutritional Information Per Serving: Calories: 190; Protein: 23 g; Fat: 6 g; Sodium: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 9 g

CORN BREAD APPLESAUCE MUFFINS

Yield: 8 servings

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/545.shtml

Ingredients

Vegetable oil spray

1/2 cup all-purpose flour

1/2 cup coarse yellow cornmeal

1-1/2 teaspoons baking powder

1/4 teaspoon salt

1/2 cup fat-free milk

Egg substitute equivalent to 1 egg or 1 egg

2 tablespoons honey

2 tablespoons unsweetened applesauce

Directions

Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.

Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.

Beat remaining ingredients in a small bowl.

Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.

Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.

Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch

CHICKEN CRUSTED WITH ALMOND AND FLAX

Makes 4 servings.

See the recipe here: http://diabeticgourmet.com/recipes/html/969.shtml

Ingredients

4 (4-oz.) boneless chicken breasts

1/4 cup almond meal (crushed almonds may be substituted)

2 Tbsp. ground flax meal

1/2 tsp. sea salt

1 Tbsp. olive oil

1 Tbsp. almond butter, optional

1 tsp. lemon juice

2 cloves garlic, minced

1/4 tsp. cayenne pepper or to taste

1/4 tsp. paprika

1 tsp. dried parsley

1 tsp. dried thyme

1 tsp. dried basil

1 tsp. dried oregano

Directions

Preheat oven to 350 degrees.

Using kitchen mallet, pound breasts uniformly flat, if desired.

Combine almond and flax meal and salt in small bowl and stir to mix uniformly.

Combine oil, almond butter (if using), lemon juice, garlic and all spices and herbs in medium bowl. Mix thoroughly. Add chicken to mixture and let marinate for at least 5 minutes.

Remove chicken from marinade and place on baking dish. Sprinkle half the almond-flax mixture evenly over chicken. Pat each breast with your hand to ensure it adheres and forms a crust. Gently turn over each breast, being careful not to disturb coating, and repeat the process using remaining almond-flax mixture.

Bake 25 to 30 minutes or until meat thermometer reaches 165 degrees when inserted into the chicken.

Nutritional Information Per Serving: Calories: 210; Protein: 25 g; Fat: 11 g; Sodium: 300 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 3 g

Diabetic Thursday

It's Thursday, which means six diabetic recipes. Enjoy!

GRILLED ORANGE-MUSTARD CHICKEN

Servings: 4

Serving Size: 1/2 chicken breast plus 2 orange wedges

Source: The New Family Cookbook for People with Diabetes

View online: http://diabeticgourmet.com/recipes/html/585.shtml

Ingredients

4 skinless chicken breast halves, OR 4 skinless leg quarters (about 1-3/4 pounds)

1/2 cup orange juice

1/4 cup orange-flavored liqueur

1 tablespoon plus 1 teaspoon grainy Dijon mustard

2 tablespoons chipped fresh thyme leaves, OR 1 teaspoon dried thyme

2 cloves garlic, minced

1 medium orange, peeled and cut into 8 wedges

Directions

Place chicken in a shallow glass dish or plastic bag.

To make the marinade, combine the remaining ingredients except the orange wedges in a small bowl; pour over the chicken. Cover and refrigerate at least 1 hour. Drain the chicken, reserving the marinade.

Preheat a grill or the broiler.

Grill over medium coals, covered with foil or with a grill cover, or broil 4 to 5 inches from the heat source 5 minutes per side, or until the chicken is cooked through, basting often with the marinade. (Discard any remaining marinade. Do not pour it over the cooked chicken.)

Garnish the chicken portions with orange wedges at serving time.

Nutritional Information Per Serving: Calories: 175; Protein: 26 g; Fat: 3 g; Sodium: 93 mg; Cholesterol: 69 mg; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 4 Very Lean Meat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

HONEY-MUSTARD CHICKEN WINGS

Serves: 8 (16 drumettes).

Serving Size: 2 drumettes

Source: The New Family Cookbook for People with Diabetes

View recipe here: http://diabeticgourmet.com/recipes/html/599.shtml

Ingredients

2 tablespoons spicy brown mustard or prepared mustard with horseradish

1 tablespoon plus 1 teaspoon honey

1/3 cup plain dry bread crumbs

1-1/2 pounds chicken wine drumettes (about 16 pieces)

1/4 teaspoon Hungarian paprika, preferably hot (optional)

Directions

Preheat the oven to 375 degrees F.

Spray a cookie sheet with nonstick spray.

Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.

Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.

Nutritional Information Per Serving: Calories: 129; Protein: 10 g; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 1 Medium-Fat Meat

SPICY ARTICHOKE DIP

Makes: 1 cup (8 servings)

Source: The New Family Cookbook for People with Diabete

View recipe here: http://diabeticgourmet.com/recipes/html/598.shtml

Ingredients

One 14 ounce can artichoke hearts, drained

One 4-ounce can chopped green chiles, drained

2 tablespoons light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon olive oil

1/4 teaspoon hot pepper sauce

Directions

Combine all the ingredients in a food processor or blender. Blend until almost smooth.

Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350 degrees F. for 15 minutes. Serve warm.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 178 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

INDIAN CUCUMBER SALAD

Serves: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/274.shtml

Ingredients

3 medium-size cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumbers, cut in half, discard seeds and slice thinly. Mix remaining ingredients together , add cucumbers and stir together.

Nutritional Information Per Serving : Calories: 37; Protein: 3 g; Sodium: 46 mg; Cholesterol: 1 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

SCALLOPS AU GRATIN

Serves: 6

Source: Family Circle All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/249.shtml

Ingredients

3 teaspoons unsalted butter

1-1/2 pound bay scallops

1/2 cup finely chopped shallots

1/2 teaspoon dried tarragon

1/2 cup evaporated nonfat milk

1/4 cup dry white wine

2 teaspoons Dijon mustard

1 tablespoon cornstarch

3 tablespoons water

1/4 cup shredded reduced-fat Jarlsberg cheese

1/4 dry plain bread crumbs

1 tablespoon grated Parmesan cheese

1/4 teaspoon salt

1/4 teaspoon black pepper

Lemon wedges for serving

Directions

Heat oven to 400 degrees F.

Melt 1 teaspoon butter in a large non-stick skillet over medium heat. Add scallops, shallots and tarragon and saute until scallops are translucent, 3 minutes. Remove with a slotted spoon to a medium-size bowl.

Add milk, wine, and mustard to skillet. Bring to boiling. Stir together cornstarch and water in a small cup; stir into skillet. Cook, stirring, until thickened. Remove from heat. Stir in Jarlsberg until melted. Add to scallops.

Mix together bread crumbs, Parmesan cresses, remaining 2 teaspoons butter, salt and pepper in a small bowl. Spoon scallop mixture into six 1/2-cup oven-proof ramekins or scallops shells. Top with bread crumb mixture. Bake in heated 400 degree F. oven 10-13 minutes or until cheese is bubbly and crumbs are golden. Serve with lemon wedges.

Nutritional Information Per Serving: Calories: 151; Protein: 14 g; Fat: 5 g; Sodium: 474 mg; Cholesterol: 27 mg; Carbohydrates: 11 g; Exchanges: 2 Medium-Fat Meat; 1/2 Bread/Starch