It's time for another Diabetic Thursday, where we check out how healthy and yummy diabetic recieps can be. Today's yummy recipes include Asian Chicken and Slaw and a yummy Skillet Peanut Butter Cinnamon Spice Cookie. Enjoy!
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
MEXICAN TURKEY FRITTATA
Recipe Yield: Makes 9 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mexican-turkey-frittata.
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Notes:
This flavorful egg and turkey frittata recipe will wake up your taste buds.
Nutritional Information Per Serving: Calories: 170; Fat: 6 g; Saturated Fat: 3 g; Sodium: 300 mg; Cholesterol: 40 mg; Protein: 24 g; Carbohydrates: 4 g; Sugars: 3 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/quick-italian-beef-roast-with-zucchini-and-tomatoes.
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Notes:
Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.
Nutritional Information Per Serving: Calories: 244; Fat: 7 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 278 mg; Cholesterol: 86 mg; Protein: 35 g; Carbohydrates: 4 g
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
Showing posts with label Mexican Turkey Frittata. Show all posts
Showing posts with label Mexican Turkey Frittata. Show all posts
Wednesday, September 23, 2020
Thursday, July 9, 2020
Diabetic Thursday
It's time for another Diabetic Thursday. Today's yummy recipes include Asian Chicken and Slaw and a yummy Skillet Peanut Butter Cinnamon Spice Cookie. Enjoy!
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
MEXICAN TURKEY FRITTATA
Recipe Yield: Makes 9 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mexican-turkey-frittata.
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Notes:
This flavorful egg and turkey frittata recipe will wake up your taste buds.
Nutritional Information Per Serving: Calories: 170; Fat: 6 g; Saturated Fat: 3 g; Sodium: 300 mg; Cholesterol: 40 mg; Protein: 24 g; Carbohydrates: 4 g; Sugars: 3 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/quick-italian-beef-roast-with-zucchini-and-tomatoes.
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Notes:
Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.
Nutritional Information Per Serving: Calories: 244; Fat: 7 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 278 mg; Cholesterol: 86 mg; Protein: 35 g; Carbohydrates: 4 g
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
MEXICAN TURKEY FRITTATA
Recipe Yield: Makes 9 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mexican-turkey-frittata.
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Notes:
This flavorful egg and turkey frittata recipe will wake up your taste buds.
Nutritional Information Per Serving: Calories: 170; Fat: 6 g; Saturated Fat: 3 g; Sodium: 300 mg; Cholesterol: 40 mg; Protein: 24 g; Carbohydrates: 4 g; Sugars: 3 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/quick-italian-beef-roast-with-zucchini-and-tomatoes.
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Notes:
Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.
Nutritional Information Per Serving: Calories: 244; Fat: 7 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 278 mg; Cholesterol: 86 mg; Protein: 35 g; Carbohydrates: 4 g
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
Monday, April 6, 2020
Turkey - Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's double post deals with turkey, and includes Eat-Your-Veggies Mediterranean Meatballs and a Mexican Turkey Frittata. Enjoy!
ITALIAN WEDDING SOUP WITH TURKEY MEATBALLS
This is from Sarah Copeland in The New York Times cooking e-newsletter. Sarah wrote, "Classic Italian wedding soup is beloved for its simplicity and satisfaction. This turkey version is lean, while meatballs stay moist by simmering in broth. Start with the most flavorful broth you can get your hands on (homemade is ideal, but store-bought works well too), then pack the meatballs with flavor (garlic and parsley) and staying power (egg, panko and cheese, to gently bind them together). Traditionalists may be tempted to add a small grated onion to the meat mixture, and sweat celery and carrots into the broth, but for a quick weeknight meal, you won’t miss them here. If speed is your game, roll the mixture into 12 large meatballs—or opt for 20 smaller ones if serving kids (mini meatballs will cook through even faster). Either way, finish with a healthy dose of olive oil, lemon, cheese and dill, or any fresh Italian herb you may have on hand."
Yield: 4 servings; Time: 30 minutes
To view this online, go to https://cooking.nytimes.com/recipes/1019925-italian-wedding-soup-with-turkey-meatballs.
Ingredients
12 cups chicken broth
2 tablespoons olive oil, plus additional for greasing and serving
1 pound lean ground turkey
1/2 cup panko bread crumbs
1/3 packed cup fresh parsley leaves, finely chopped
1 egg, lightly beaten
3 to 4 garlic cloves, minced
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup freshly grated Parmesan cheese, plus more for serving
3/4 cup orzo, ditalini, acini di pepe or another small soup pasta
3 packed cups baby spinach or kale, thinly sliced
1 lemon, zested and halved
1/4 cup fresh dill, oregano or basil, roughly chopped (optional)
Preparation
Combine the chicken broth and 2 tablespoons oil in a large pot and bring to a boil.
Meanwhile, add the turkey, panko, parsley, egg, garlic, salt, pepper and 1/2 cup Parmesan to a large bowl. Mix with a fork or clean hands until combined. Gently roll the mixture into 12 medium (2-inch) or 20 small (1 1/2-inch) meatballs and transfer to a baking sheet lined with lightly oiled aluminum foil or a silicone baking mat.
Heat the broiler to high and set an oven rack 6 to 8 inches from the heat. Broil the meatballs until brown on two sides, turning halfway through, about 3 to 4 minutes per side.
Add the pasta to the boiling broth and cook over medium until al dente, then lower the heat to a low simmer.
Add the meatballs to the broth and simmer on low until completely warmed through, 3 to 5 minutes, stirring occasionally. Remove from the heat, and add the spinach and lemon zest, stirring well, to wilt. Season with salt and pepper to taste.
Divide the soup among four bowls. Drizzle each with olive oil, sprinkle with more Parmesan and squeeze a bit of lemon over the top. Scatter the dill over the top, or stir in.
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
TURKEY CHILI
This comes from Pierre Franey in The New York Times cooking e-newsletter. The recipe begins, “You might not think of chili as an easy weeknight dish, but this turkey version from Pierre Franey will change your mind. It's fabulous, it's healthy and it can be ready in about a half hour. A combination of dark and white meat really adds depth and richness of flavor, so try to find a mix, but all white meat (or a mixture of ground beef and turkey) will yield a stellar batch too.” Yield: 6 servings or more; Time: 35 minutes.
This was featured in “60 Minute Gourmet” and can be viewed online here.
Ingredients
1 tablespoon olive oil
2 pounds turkey meat, white and dark combined
2 cups coarsely chopped onions
2 tablespoons chopped garlic
1 large sweet red pepper, cored, deveined and coarsely chopped
1 cup chopped celery
1 jalapeno pepper, cored, deveined and finely chopped
1 tablespoon fresh oregano, chopped, or 1 tablespoon, dried
2 bay leaves
3 tablespoons chili powder
2 teaspoons ground cumin
3 cups canned diced tomatoes
2 cups chicken broth, fresh or canned
Salt and freshly ground pepper to taste
2 15-ounce cans of red kidney beans, drained
2 cups shredded cheddar cheese
1 cup sour cream (optional)
Sliced lime for garnish (optional)
Preparation
Heat the oil over high heat in a large heavy pot and add the turkey meat. Cook until lightly browned, about 5 minutes, chopping down and stirring with the side of a heavy kitchen spoon to break up any lumps.
Add the onions, garlic, sweet pepper, celery, jalapeno pepper, oregano, bay leaves, chili powder and cumin. Stir to blend well. Cook for 5 minutes.
Add the tomatoes, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer, stirring occasionally, for 15 minutes.
Add the drained beans and cook, stirring occasionally, for 10 minutes longer. Serve in bowls with cheddar cheese, and sour cream and lime wedges, if desired.
EAT-YOUR-VEGGIES MEDITERRANEAN MEATBALLS
This comes from the Food Network, and begins, “These meatballs have a secret -- they're packed with spinach. Veggie-shy kids (and adults) won't even notice since they are happily tucked into a warm pita with lettuce and tomato and drizzled with tangy dill yogurt sauce.”
Total: 45 min; Active: 30 min; Yield: 6 servings (half a sandwich per person); Level: Easy
To view this online, click here.
Ingredients
Nonstick cooking spray, for coating the baking sheet
2 cups frozen spinach (from a 10-ounce package)
1 pound 80 percent ground turkey
1/4 cup breadcrumbs
2 teaspoons ground cumin
2 cloves garlic, minced
1 medium carrot, grated
1 large egg
2 tablespoons fresh dill fronds, chopped
Kosher salt and freshly ground black pepper
1 cup full-fat Greek yogurt
Juice of half a lemon
3 pitas with pockets, cut in half and warmed
2 cups shredded romaine lettuce
2 Roma tomatoes, sliced
Directions
Preheat the oven to 450 degrees F. Line a baking sheet with parchment and coat with cooking spray.
Cook the spinach in a large bowl in the microwave according to the package instructions. Let cool slightly.
Add the turkey, breadcrumbs, cumin, garlic, carrot, egg, 1 tablespoon of the dill, 1/2 teaspoon salt and a few grinds of pepper. Mix with your hands until just combined. Scoop mounds of the meat mixture (about 2 tablespoons each) onto the prepared baking sheet. With damp hands, roll the mounds into balls and space them evenly apart on the baking sheet. Bake until cooked through, 12 to 14 minutes.
Meanwhile, stir together the yogurt, lemon juice and remaining dill in a small bowl. Season with salt and pepper.
Serve 3 meatballs in each pita half. Pack in shredded lettuce and sliced tomatoes. Drizzle with the yogurt sauce.
TURKEY BURGERS
This is from Bobby Flay, host of The Food Network show Grill It! with Bobby Flay. The recipe begins, “‘I always like to offer a turkey burger at my outdoor barbecue for friends who no longer eat red meat,’ says Bobby. ‘Luckily poultry is a perfect canvas for many big flavors, and this combination of tart goat cheese, sweet Meyer lemon-honey and peppery arugula makes for one outstanding burger.’”
Total:24 hr 30 min; Prep: 20 min; Inactive: 24 hr; Cook: 10 min; Yield: 4 servings; Level: Easy.
To view this online, go to https://www.foodnetwork.com/recipes/bobby-flay/turkey-burgers-recipe-1920942.
Ingredients
Meyer Lemon-Honey Mustard:
1/4 cup Dijon mustard
1 heaping tablespoon clover honey
1 tablespoon fresh orange juice
1/2 teaspoon lemon zest
1 teaspoon fresh Meyer lemon juice, from Meyer lemons, if possible
Salt and freshly ground black pepper
Burgers:
1 1/2 pounds 90-percent lean, freshly ground turkey (not all white meat), chilled
Salt and freshly ground black pepper
8 slices goat cheese, sliced 1/2-inch thick
4 sesame seed hamburger buns, split and lightly grilled
Watercress, for serving
Directions
For the Meyer lemon-honey mustard: Whisk together in a small bowl the mustard, honey, orange juice, lemon zest, lemon juice and season with salt and pepper. Cover and refrigerate for at least 30 minutes and up to 24 hours to allow the flavors to meld.
For the burgers: Preheat the grill to high. Form the meat into four 6-ounce burgers. If you are not going to cook right away, keep the burgers cold in the refrigerator. Sprinkle the burgers on both sides with salt and pepper. Grill until cooked through, 3 to 4 minutes on each side. During the last minutes of cooking, add 2 slices of cheese to each burger, cover the grill and let the cheese soften slightly, about 1 minute. Put the burgers on the buns, drizzle with some of the Meyer lemon-honey mustard and top with a few sprigs of watercress. Serve with extra mustard on the side.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
ITALIAN WEDDING SOUP WITH TURKEY MEATBALLS
This is from Sarah Copeland in The New York Times cooking e-newsletter. Sarah wrote, "Classic Italian wedding soup is beloved for its simplicity and satisfaction. This turkey version is lean, while meatballs stay moist by simmering in broth. Start with the most flavorful broth you can get your hands on (homemade is ideal, but store-bought works well too), then pack the meatballs with flavor (garlic and parsley) and staying power (egg, panko and cheese, to gently bind them together). Traditionalists may be tempted to add a small grated onion to the meat mixture, and sweat celery and carrots into the broth, but for a quick weeknight meal, you won’t miss them here. If speed is your game, roll the mixture into 12 large meatballs—or opt for 20 smaller ones if serving kids (mini meatballs will cook through even faster). Either way, finish with a healthy dose of olive oil, lemon, cheese and dill, or any fresh Italian herb you may have on hand."
Yield: 4 servings; Time: 30 minutes
To view this online, go to https://cooking.nytimes.com/recipes/1019925-italian-wedding-soup-with-turkey-meatballs.
Ingredients
12 cups chicken broth
2 tablespoons olive oil, plus additional for greasing and serving
1 pound lean ground turkey
1/2 cup panko bread crumbs
1/3 packed cup fresh parsley leaves, finely chopped
1 egg, lightly beaten
3 to 4 garlic cloves, minced
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup freshly grated Parmesan cheese, plus more for serving
3/4 cup orzo, ditalini, acini di pepe or another small soup pasta
3 packed cups baby spinach or kale, thinly sliced
1 lemon, zested and halved
1/4 cup fresh dill, oregano or basil, roughly chopped (optional)
Preparation
Combine the chicken broth and 2 tablespoons oil in a large pot and bring to a boil.
Meanwhile, add the turkey, panko, parsley, egg, garlic, salt, pepper and 1/2 cup Parmesan to a large bowl. Mix with a fork or clean hands until combined. Gently roll the mixture into 12 medium (2-inch) or 20 small (1 1/2-inch) meatballs and transfer to a baking sheet lined with lightly oiled aluminum foil or a silicone baking mat.
Heat the broiler to high and set an oven rack 6 to 8 inches from the heat. Broil the meatballs until brown on two sides, turning halfway through, about 3 to 4 minutes per side.
Add the pasta to the boiling broth and cook over medium until al dente, then lower the heat to a low simmer.
Add the meatballs to the broth and simmer on low until completely warmed through, 3 to 5 minutes, stirring occasionally. Remove from the heat, and add the spinach and lemon zest, stirring well, to wilt. Season with salt and pepper to taste.
Divide the soup among four bowls. Drizzle each with olive oil, sprinkle with more Parmesan and squeeze a bit of lemon over the top. Scatter the dill over the top, or stir in.
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
TURKEY CHILI
This comes from Pierre Franey in The New York Times cooking e-newsletter. The recipe begins, “You might not think of chili as an easy weeknight dish, but this turkey version from Pierre Franey will change your mind. It's fabulous, it's healthy and it can be ready in about a half hour. A combination of dark and white meat really adds depth and richness of flavor, so try to find a mix, but all white meat (or a mixture of ground beef and turkey) will yield a stellar batch too.” Yield: 6 servings or more; Time: 35 minutes.
This was featured in “60 Minute Gourmet” and can be viewed online here.
Ingredients
1 tablespoon olive oil
2 pounds turkey meat, white and dark combined
2 cups coarsely chopped onions
2 tablespoons chopped garlic
1 large sweet red pepper, cored, deveined and coarsely chopped
1 cup chopped celery
1 jalapeno pepper, cored, deveined and finely chopped
1 tablespoon fresh oregano, chopped, or 1 tablespoon, dried
2 bay leaves
3 tablespoons chili powder
2 teaspoons ground cumin
3 cups canned diced tomatoes
2 cups chicken broth, fresh or canned
Salt and freshly ground pepper to taste
2 15-ounce cans of red kidney beans, drained
2 cups shredded cheddar cheese
1 cup sour cream (optional)
Sliced lime for garnish (optional)
Preparation
Heat the oil over high heat in a large heavy pot and add the turkey meat. Cook until lightly browned, about 5 minutes, chopping down and stirring with the side of a heavy kitchen spoon to break up any lumps.
Add the onions, garlic, sweet pepper, celery, jalapeno pepper, oregano, bay leaves, chili powder and cumin. Stir to blend well. Cook for 5 minutes.
Add the tomatoes, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer, stirring occasionally, for 15 minutes.
Add the drained beans and cook, stirring occasionally, for 10 minutes longer. Serve in bowls with cheddar cheese, and sour cream and lime wedges, if desired.
EAT-YOUR-VEGGIES MEDITERRANEAN MEATBALLS
This comes from the Food Network, and begins, “These meatballs have a secret -- they're packed with spinach. Veggie-shy kids (and adults) won't even notice since they are happily tucked into a warm pita with lettuce and tomato and drizzled with tangy dill yogurt sauce.”
Total: 45 min; Active: 30 min; Yield: 6 servings (half a sandwich per person); Level: Easy
To view this online, click here.
Ingredients
Nonstick cooking spray, for coating the baking sheet
2 cups frozen spinach (from a 10-ounce package)
1 pound 80 percent ground turkey
1/4 cup breadcrumbs
2 teaspoons ground cumin
2 cloves garlic, minced
1 medium carrot, grated
1 large egg
2 tablespoons fresh dill fronds, chopped
Kosher salt and freshly ground black pepper
1 cup full-fat Greek yogurt
Juice of half a lemon
3 pitas with pockets, cut in half and warmed
2 cups shredded romaine lettuce
2 Roma tomatoes, sliced
Directions
Preheat the oven to 450 degrees F. Line a baking sheet with parchment and coat with cooking spray.
Cook the spinach in a large bowl in the microwave according to the package instructions. Let cool slightly.
Add the turkey, breadcrumbs, cumin, garlic, carrot, egg, 1 tablespoon of the dill, 1/2 teaspoon salt and a few grinds of pepper. Mix with your hands until just combined. Scoop mounds of the meat mixture (about 2 tablespoons each) onto the prepared baking sheet. With damp hands, roll the mounds into balls and space them evenly apart on the baking sheet. Bake until cooked through, 12 to 14 minutes.
Meanwhile, stir together the yogurt, lemon juice and remaining dill in a small bowl. Season with salt and pepper.
Serve 3 meatballs in each pita half. Pack in shredded lettuce and sliced tomatoes. Drizzle with the yogurt sauce.
TURKEY BURGERS
This is from Bobby Flay, host of The Food Network show Grill It! with Bobby Flay. The recipe begins, “‘I always like to offer a turkey burger at my outdoor barbecue for friends who no longer eat red meat,’ says Bobby. ‘Luckily poultry is a perfect canvas for many big flavors, and this combination of tart goat cheese, sweet Meyer lemon-honey and peppery arugula makes for one outstanding burger.’”
Total:24 hr 30 min; Prep: 20 min; Inactive: 24 hr; Cook: 10 min; Yield: 4 servings; Level: Easy.
To view this online, go to https://www.foodnetwork.com/recipes/bobby-flay/turkey-burgers-recipe-1920942.
Ingredients
Meyer Lemon-Honey Mustard:
1/4 cup Dijon mustard
1 heaping tablespoon clover honey
1 tablespoon fresh orange juice
1/2 teaspoon lemon zest
1 teaspoon fresh Meyer lemon juice, from Meyer lemons, if possible
Salt and freshly ground black pepper
Burgers:
1 1/2 pounds 90-percent lean, freshly ground turkey (not all white meat), chilled
Salt and freshly ground black pepper
8 slices goat cheese, sliced 1/2-inch thick
4 sesame seed hamburger buns, split and lightly grilled
Watercress, for serving
Directions
For the Meyer lemon-honey mustard: Whisk together in a small bowl the mustard, honey, orange juice, lemon zest, lemon juice and season with salt and pepper. Cover and refrigerate for at least 30 minutes and up to 24 hours to allow the flavors to meld.
For the burgers: Preheat the grill to high. Form the meat into four 6-ounce burgers. If you are not going to cook right away, keep the burgers cold in the refrigerator. Sprinkle the burgers on both sides with salt and pepper. Grill until cooked through, 3 to 4 minutes on each side. During the last minutes of cooking, add 2 slices of cheese to each burger, cover the grill and let the cheese soften slightly, about 1 minute. Put the burgers on the buns, drizzle with some of the Meyer lemon-honey mustard and top with a few sprigs of watercress. Serve with extra mustard on the side.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
Tuesday, March 31, 2020
Turkey - Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with turkey, something many of us think of as a Thanksgiving food. But it can be fixed any time of year. Today's offerings include Hearty Turkey Chili and Turkey Meatloaf with Feta and Sun-Dried Tomatoes. Enjoy!
TORRISI TURKEY
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “The roast turkey breast that Rich Torrisi and Mario Carbone serve for lunch at their restaurant Parm in New York City is about the moistest, most luxuriously flavorful turkey available on the planet: rich and buttery, deep with rich turkey taste. They wrap a brined breast in plastic wrap and aluminum foil and place it in an intensely humid low-temperature oven that leaves the meat dense with moisture, heavy with flavor. Then they paint a glaze of honey and roasted garlic on the meat and place it in a hot, dry oven to create a crust. The result is turkey that tastes emphatically of turkey. And you can do it at home.”
Time: 4 hours, plus marinating; Yield: 12 servings
This was featured in “Chefs’ Tips for the Thanksgiving Meal”, and can be viewed online at https://cooking.nytimes.com/recipes/1014108-torrisi-turkey.
Ingredients
For Brining the Turkey:
1 cup kosher salt
1 cup sugar
2 boneless turkey breasts, 3 to 4 1/2 pounds each
For the Glaze:
8 heads garlic, lightly smashed but intact
4 teaspoons extra virgin olive oil
1/2 cup honey
1 tablespoon kosher salt
1 tablespoon pepper
1 tablespoon thyme leaves
Preparation
To brine the turkey: In a medium saucepan, bring 2 quarts water to a boil with the salt and sugar. Pour into a large pot, and add 2 quarts cold water. Once the brine is cool, submerge the turkey breasts and refrigerate overnight, or up to 24 hours.
To make the glaze: Heat oven to 375 degrees. Toss the garlic heads with the olive oil in a small casserole dish, cover and roast until the garlic is soft, about 1 hour and 10 minutes. Leave covered until cool enough to handle, then squeeze the garlic cloves from their skins into a food processor and purée. Add the honey, salt and pepper. Cover until ready to use.
To cook the turkey: Heat oven to 250 degrees. Remove the breasts from the brine and wrap each one four times in plastic wrap and once in aluminum foil. Insert an oven-safe thermometer into the center of one breast and place both on a wire rack in a roasting pan. Add water to reach to just below the rack. Cook until the internal temperature reaches 135 degrees, 2 to 3 hours. Near the end of cooking time, fill a large bowl halfway with ice water.
Remove the turkey from oven and raise temperature to 425 degrees. Without removing thermometer or wrapping, submerge the turkey in the ice bath for 5 minutes. Remove foil, plastic wrap and turkey skin. Pat dry and brush glaze liberally on all sides of the breasts. Roast until glaze is golden, 15 to 20 minutes. Sprinkle with fresh thyme and serve thinly sliced, hot or cold.
THANKSGIVING LEFTOVERS ENCHILADA PIE
This is from Margaux Laskey on The New York Times cooking e-newsletter. Margaux wrote, “This recipe was developed for a special kids' edition of The New York Times, but we've found that people of all ages love it. It sounds a little strange, but we promise you, it’s surprisingly delicious. It’s easy to make, and anything you don't already have on had can be picked up from the corner store. We used leftover turkey, braised greens and mashed sweet potatoes, but feel free to experiment with savory dishes like sautéed brussels sprouts, cornbread stuffing or mashed potatoes. Top your slice with cranberry sauce salsa, a dollop of sour cream and a scattering of roasted pumpkin seeds. (We used a mix of Velveeta, Cheddar and Monterey Jack cheeses because the Velveeta helps prevent clumping, but, if processed cheese bothers you, leave it out and add a half-cup more Cheddar or Monterey Jack.)”
Time: 1 hour; Yield: 6 servings
This can be found at https://cooking.nytimes.com/recipes/1019047-thanksgiving-leftovers-enchilada-pie. (You might seriously consider signing up for their newsletter. It’s fantastic!)
Ingredients
3 tablespoons olive oil, plus more for greasing the pie plate (or nonstick cooking spray)
1/4 cup chopped onion
1/2 teaspoon cumin
2 cups leftover cooked turkey, shredded
Kosher salt and fresh ground pepper
8 5-1/2-inch soft corn tortillas
1 (10-ounce) can red enchilada sauce
2 cups Thanksgiving leftovers (used singly or a combination of sweet potatoes, sautéed greens or corn, or canned black beans, drained)
1 1/2 cups shredded Cheddar cheese or any combination of shredded Cheddar and Monterey Jack
1/2 cup (4 ounces) Velveeta cheese, cut into 1/2-inch cubes
Preparation
Heat oven to 350 degrees. Lightly oil or spray with non-stick cooking spray a 9-inch pie plate. Set aside.
Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and cumin and cook, stirring often, until the onion is softened, about 5 minutes. Mix in the turkey and heat through. Season with salt and pepper, to taste. Remove from heat.
Using scissors, cut corn tortillas in quarters. Set aside on a plate. Combine shredded cheese and Velveeta cubes in a bowl.
Pour enchilada sauce into a low-sided bowl. Briefly dip each tortilla piece into the sauce, being sure to cover it completely. Cover the bottom of the pie plate with several coated tortilla pieces. It’s O.K. if you can see the bottom of the plate in some places, but try to nestle the tortillas right up to the edge of the pie plate to keep the layers separate and to ensure a clean cut.
Layer half the turkey and onion mixture, half the leftovers or beans and a third of the cheese mixture. Add a second layer of tortillas, the remaining turkey, remaining leftovers and another third of the cheese. Top with a final layer of coated tortillas. Pour any remaining enchilada sauce over the top and sprinkle with remaining cheese.
Bake for 25 to 30 minutes. Finish off in the broiler for 1 to 2 minutes, if desired, for a browned and bubbly top. Allow to cool for about 10 minutes before serving, using a serrated knife to cut. Serve with any of the optional toppings or leftover cranberry sauce salsa.
HEARTY TURKEY CHILI
This comes from GE Appliances and can be viewed online here.
Ingredients
1 lb ground turkey
1 medium onion, chopped
2-15oz. cans chili-ready beans in chili gravy
1-12oz bottle beer (can use non-alcoholic)
1-14 1/2 oz can diced tomatoes (chili ready)
1/2 c. chili sauce
1 teaspoon chili powder
1 teaspoon Cajun seasoning
1/4 teaspoon garlic salt
Directions
In a large saucepan, brown turkey and onion over medium/high heat until turkey is no longer pink and onions are tender.
Add meat to slow cooker.
Stir in undrained beans, beer, undrained tomatoes, chili sauce, chili powder, Cajun seasoning and garlic salt.
Cook in slow cooker on low for 4 hours.
CHEF'S NOTES:
If you are in a hurry, you can add the ingredients to a Dutch oven, cover and cook on stovetop over medium heat for 30 minutes, stirring occasionally. Flavors will not develop as fully, but dinner is done much quicker!
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
TURKEY MEATLOAF WITH FETA AND SUN-DRIED TOMATOES
This is from Giada de Laurentiis on the Food Network show, Giada at Home.
Total: 1 hr 5 min; Prep: 15 min; Inactive: 5 min; Cook: 45 min; Yield: 4 to 6 servings; Level: Easy
To view this online, click here.
Ingredients
Vegetable cooking spray
1/2 cup plain bread crumbs
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped garlic and herb-marinated sun-dried tomatoes
2 cloves garlic, minced, optional
2 eggs, at room temperature, lightly beaten
2 tablespoons whole milk
1/2 cup crumbled feta cheese
1 1/2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 pound ground turkey, preferably dark meat
Directions
Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F.
Spray a 9 by 5-inch loaf pan with cooking spray.
In a large bowl, stir together the bread crumbs, parsley, sun-dried tomatoes, garlic, if using, eggs, milk, feta, salt, and pepper. Add the turkey and gently stir to combine, being careful not to overwork the meat.
Carefully pack the meat mixture into the prepared pan and bake until the internal temperature registers 165 degrees F on an instant-read thermometer, about 45 minutes. Remove from the oven and let rest for 5 minutes. Transfer to a cutting board and slice. Put on a serving platter and serve.
TORRISI TURKEY
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “The roast turkey breast that Rich Torrisi and Mario Carbone serve for lunch at their restaurant Parm in New York City is about the moistest, most luxuriously flavorful turkey available on the planet: rich and buttery, deep with rich turkey taste. They wrap a brined breast in plastic wrap and aluminum foil and place it in an intensely humid low-temperature oven that leaves the meat dense with moisture, heavy with flavor. Then they paint a glaze of honey and roasted garlic on the meat and place it in a hot, dry oven to create a crust. The result is turkey that tastes emphatically of turkey. And you can do it at home.”
Time: 4 hours, plus marinating; Yield: 12 servings
This was featured in “Chefs’ Tips for the Thanksgiving Meal”, and can be viewed online at https://cooking.nytimes.com/recipes/1014108-torrisi-turkey.
Ingredients
For Brining the Turkey:
1 cup kosher salt
1 cup sugar
2 boneless turkey breasts, 3 to 4 1/2 pounds each
For the Glaze:
8 heads garlic, lightly smashed but intact
4 teaspoons extra virgin olive oil
1/2 cup honey
1 tablespoon kosher salt
1 tablespoon pepper
1 tablespoon thyme leaves
Preparation
To brine the turkey: In a medium saucepan, bring 2 quarts water to a boil with the salt and sugar. Pour into a large pot, and add 2 quarts cold water. Once the brine is cool, submerge the turkey breasts and refrigerate overnight, or up to 24 hours.
To make the glaze: Heat oven to 375 degrees. Toss the garlic heads with the olive oil in a small casserole dish, cover and roast until the garlic is soft, about 1 hour and 10 minutes. Leave covered until cool enough to handle, then squeeze the garlic cloves from their skins into a food processor and purée. Add the honey, salt and pepper. Cover until ready to use.
To cook the turkey: Heat oven to 250 degrees. Remove the breasts from the brine and wrap each one four times in plastic wrap and once in aluminum foil. Insert an oven-safe thermometer into the center of one breast and place both on a wire rack in a roasting pan. Add water to reach to just below the rack. Cook until the internal temperature reaches 135 degrees, 2 to 3 hours. Near the end of cooking time, fill a large bowl halfway with ice water.
Remove the turkey from oven and raise temperature to 425 degrees. Without removing thermometer or wrapping, submerge the turkey in the ice bath for 5 minutes. Remove foil, plastic wrap and turkey skin. Pat dry and brush glaze liberally on all sides of the breasts. Roast until glaze is golden, 15 to 20 minutes. Sprinkle with fresh thyme and serve thinly sliced, hot or cold.
THANKSGIVING LEFTOVERS ENCHILADA PIE
This is from Margaux Laskey on The New York Times cooking e-newsletter. Margaux wrote, “This recipe was developed for a special kids' edition of The New York Times, but we've found that people of all ages love it. It sounds a little strange, but we promise you, it’s surprisingly delicious. It’s easy to make, and anything you don't already have on had can be picked up from the corner store. We used leftover turkey, braised greens and mashed sweet potatoes, but feel free to experiment with savory dishes like sautéed brussels sprouts, cornbread stuffing or mashed potatoes. Top your slice with cranberry sauce salsa, a dollop of sour cream and a scattering of roasted pumpkin seeds. (We used a mix of Velveeta, Cheddar and Monterey Jack cheeses because the Velveeta helps prevent clumping, but, if processed cheese bothers you, leave it out and add a half-cup more Cheddar or Monterey Jack.)”
Time: 1 hour; Yield: 6 servings
This can be found at https://cooking.nytimes.com/recipes/1019047-thanksgiving-leftovers-enchilada-pie. (You might seriously consider signing up for their newsletter. It’s fantastic!)
Ingredients
3 tablespoons olive oil, plus more for greasing the pie plate (or nonstick cooking spray)
1/4 cup chopped onion
1/2 teaspoon cumin
2 cups leftover cooked turkey, shredded
Kosher salt and fresh ground pepper
8 5-1/2-inch soft corn tortillas
1 (10-ounce) can red enchilada sauce
2 cups Thanksgiving leftovers (used singly or a combination of sweet potatoes, sautéed greens or corn, or canned black beans, drained)
1 1/2 cups shredded Cheddar cheese or any combination of shredded Cheddar and Monterey Jack
1/2 cup (4 ounces) Velveeta cheese, cut into 1/2-inch cubes
Preparation
Heat oven to 350 degrees. Lightly oil or spray with non-stick cooking spray a 9-inch pie plate. Set aside.
Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and cumin and cook, stirring often, until the onion is softened, about 5 minutes. Mix in the turkey and heat through. Season with salt and pepper, to taste. Remove from heat.
Using scissors, cut corn tortillas in quarters. Set aside on a plate. Combine shredded cheese and Velveeta cubes in a bowl.
Pour enchilada sauce into a low-sided bowl. Briefly dip each tortilla piece into the sauce, being sure to cover it completely. Cover the bottom of the pie plate with several coated tortilla pieces. It’s O.K. if you can see the bottom of the plate in some places, but try to nestle the tortillas right up to the edge of the pie plate to keep the layers separate and to ensure a clean cut.
Layer half the turkey and onion mixture, half the leftovers or beans and a third of the cheese mixture. Add a second layer of tortillas, the remaining turkey, remaining leftovers and another third of the cheese. Top with a final layer of coated tortillas. Pour any remaining enchilada sauce over the top and sprinkle with remaining cheese.
Bake for 25 to 30 minutes. Finish off in the broiler for 1 to 2 minutes, if desired, for a browned and bubbly top. Allow to cool for about 10 minutes before serving, using a serrated knife to cut. Serve with any of the optional toppings or leftover cranberry sauce salsa.
HEARTY TURKEY CHILI
This comes from GE Appliances and can be viewed online here.
Ingredients
1 lb ground turkey
1 medium onion, chopped
2-15oz. cans chili-ready beans in chili gravy
1-12oz bottle beer (can use non-alcoholic)
1-14 1/2 oz can diced tomatoes (chili ready)
1/2 c. chili sauce
1 teaspoon chili powder
1 teaspoon Cajun seasoning
1/4 teaspoon garlic salt
Directions
In a large saucepan, brown turkey and onion over medium/high heat until turkey is no longer pink and onions are tender.
Add meat to slow cooker.
Stir in undrained beans, beer, undrained tomatoes, chili sauce, chili powder, Cajun seasoning and garlic salt.
Cook in slow cooker on low for 4 hours.
CHEF'S NOTES:
If you are in a hurry, you can add the ingredients to a Dutch oven, cover and cook on stovetop over medium heat for 30 minutes, stirring occasionally. Flavors will not develop as fully, but dinner is done much quicker!
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
TURKEY MEATLOAF WITH FETA AND SUN-DRIED TOMATOES
This is from Giada de Laurentiis on the Food Network show, Giada at Home.
Total: 1 hr 5 min; Prep: 15 min; Inactive: 5 min; Cook: 45 min; Yield: 4 to 6 servings; Level: Easy
To view this online, click here.
Ingredients
Vegetable cooking spray
1/2 cup plain bread crumbs
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped garlic and herb-marinated sun-dried tomatoes
2 cloves garlic, minced, optional
2 eggs, at room temperature, lightly beaten
2 tablespoons whole milk
1/2 cup crumbled feta cheese
1 1/2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 pound ground turkey, preferably dark meat
Directions
Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F.
Spray a 9 by 5-inch loaf pan with cooking spray.
In a large bowl, stir together the bread crumbs, parsley, sun-dried tomatoes, garlic, if using, eggs, milk, feta, salt, and pepper. Add the turkey and gently stir to combine, being careful not to overwork the meat.
Carefully pack the meat mixture into the prepared pan and bake until the internal temperature registers 165 degrees F on an instant-read thermometer, about 45 minutes. Remove from the oven and let rest for 5 minutes. Transfer to a cutting board and slice. Put on a serving platter and serve.
Monday, February 24, 2020
Mexican Recipes - Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's double post deals with Mexican recipes, and includes Simple Perfect Enchiladas and Mexican Turkey Frittata. Enjoy!
MEXICAN CHICKEN CHOWDER
This comes from Tbsp., and begins, “Fill up the freezer with this easy Mexican twist on chowder that comes together fast and heats up in a hurry.”
Prep Time: 45 minutes; Total Time: 45 minutes; Servings: 5
To view this online, click here.
Ingredients
2 tablespoons butter, melted
2 tablespoons Gold Medal™ all-purpose flour
1 lb red potatoes, unpeeled, diced (3 cups)
1 cup corn kernels (fresh, canned or frozen)
1/2 cup finely diced red bell pepper
1 green onion, thinly sliced, whites only
1 tablespoon seeded and finely chopped jalapeño chile
2 boneless skinless chicken breasts, diced (14 oz)
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 container (32 oz) Progresso™ chicken broth
1/4 cup heavy whipping cream
2 tablespoons chopped fresh cilantro leaves
Directions
In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. In another medium bowl, mix chicken and taco seasoning mix.
In 4-quart saucepan, mix broth, vegetable mixture and chicken mixture. Heat to simmering over high heat, stirring occasionally. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
To freeze: In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. Transfer to 1-quart resealable freezer plastic bag. In another 1-quart resealable freezer plastic bag, mix chicken and taco seasoning mix. Freeze up to 3 months. When ready to serve: In 4-quart saucepan, mix broth, frozen vegetable mixture and frozen chicken mixture. Heat to simmering over high heat, stirring occasionally to break up frozen mixtures. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
BLACK BEAN VEGAN ENCHILADAS
This comes from Joyce Gan, “the recipe developer, blog post writer, and food photographer” for Light Orange Bean. It’s a cool site that I recently discovered.
Prep time: 35 mins; Cook time: 25 mins; Total time: 1 hour
Tools: 10”saute pan and spatula, strainer, knife and cutting board, potato masher, medium sized mixing bowl, 9”×13” baking dish, pastry brush, aluminum foil.
Recipe type: Dinner
Cuisine: Mexican
Serves: 4-6 servings
To view this online at Joyce’s site, go to http://lightorangebean.com/black-bean-vegan-enchiladas/.
Ingredients
1 tbs canola oil
1 medium size yellow onion (finely chopped, approximately 8 oz)
2 cloves garlic, minced
3 tbs chili powder
2 tsp cumin powder
2 cups cooked black beans
1 tsp salt
2 cups tomato puree or 1 can (15 oz) tomato sauce + 1/2 cup water
1/2 cup + 1 tbs chopped fresh cilantro
1 medium size jalapenos (seeded, finely chopped, approximately 1 oz)
8 oz vegan cheese (Mexican style GoVeggie preferred)
12-14 (5.5-inch) corn tortillas (gluten-free if desired)
>Instructions
Heat oil in a saute pan over medium heat. Add onion and garlic to cook until soft and fragrant, about 3 minutes. Add the chili powder, cumin powder, and salt. Cook another 2 minutes. Add the beans and tomato puree and bring to a boil. Turn the heat to low. Mash the beans with a potato masher and simmer 5 minutes.
Remove the bean mixture from the heat and strain, reserving the sauce. Transfer the strained bean mixture to a medium bowl and mix together with 1/2 cup cilantro, jalapenos, and 4 oz of cheese.
Preheat oven to 350 °F.
Spread 1/2 cup of the sauce in the bottom of the baking dish. Microwave 5 tortillas at a time or follow the package instructions to soften. Scoop about 1/4 cup bean mixture into each tortilla and roll it up tightly. Place the filled and rolled tortillas in the baking dish seam-side down. Finish all tortillas.
Dip the pastry brush in the sauce and brush the ends of each tortilla. Pour the remaining sauce evenly over the enchiladas.
Sprinkle the remaining cheese over the top of the enchiladas, cover the baking dish with aluminum foil. Bake for 20 minutes. Remove the foil, bake for additional 2-3 minutes until the cheese is slightly brown.
Garnish with the remaining cilantro before serving.
Notes
If there is any remaining bean mixture, it can be used as a filling in tortilla shells without any further cooking. Add lettuce if desired.
Due to different recipes of making tomato puree, the liquid content may vary. Gradually add excess water when making the bean mixture if necessary.
SIMPLE PERFECT ENCHILADAS
This comes from The Food Network's Ree Drummond. Total Time: 1 hour; Prep: 20 minutes; Cook: 40 minutes; Yield: 6 servings; Level: Easy.
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/simple-perfect-enchiladas-recipe.html?oc=linkback
Ingredients
Sauce:
1 tablespoon canola oil
2 tablespoons all-purpose flour
One 28-ounce can enchilada or Mexican red sauce
2 cups chicken broth
1/2 teaspoon salt
1/2 teaspoon black pepper
Meat:
1 tablespoon canola oil
1 pound ground beef
1 medium onion, chopped
Two 4-ounce cans diced green chiles
1/2 teaspoon salt
10 to 14 corn tortillas
Canola oil, for frying
1/2 cup chopped black olives
1 cup chopped green onions
3 cups grated sharp Cheddar
Chopped fresh cilantro, for garnish
Beans and/or rice, for serving
Directions
For the sauce: In a saucepan over medium-low heat, combine the canola oil and flour. Whisk together and allow to bubble for 1 minute. Pour in the red sauce, chicken broth, salt and pepper. Bring to a boil. Reduce the heat and simmer while you prepare the other ingredients.
For the meat: In a large skillet over medium-high heat, add the oil. Brown the ground beef with the onions. Drain the fat, and then add the green chiles. Add the salt and stir to combine. Turn off the heat and set aside.
In a small skillet over medium heat, lightly fry the tortillas in canola oil just until soft. Do not crisp. Drain on a paper towel-lined plate. Repeat until all the tortillas have been fried.
Preheat the oven to 350 degrees F.
Spread 1/2 cup of the sauce in the bottom of a 9 by 13-inch baking dish. Dip each tortilla into the sauce. Set the sauce-soaked tortillas on a cookie sheet. Onto each tortilla, place some of the meat mixture, black olives and green onions. Top with a generous portion of grated Cheddar. Roll up the tortilla to contain the filling inside.
Place the tortilla seam-side down in the baking dish. Repeat with the rest of the tortillas. Stir the cilantro into the sauce and ladle a little sauce over the top. End with a generous sprinkling of cheese. Bake the enchiladas until bubbly, about 20 minutes. Sprinkle extra chopped cilantro over the top. Serve with beans and/or rice.
SHEET PAN CHICKEN FAJITAS
This comes from The Food Network Kitchen, and begins, “These protein-packed fajitas cleverly use a foil-lined baking sheet and broiler to make a quick and healthy weeknight meal with easy clean up.”
Total:30 min; Active: 15 min; Yield: 4 servings; Level: Easy
To view this online, go to http://www.foodnetwork.com/recipes/food-network-kitchen/sheet-pan-chicken-fajitas-3680272.
Ingredients
1 tablespoon chili powder
Kosher salt and freshly ground black pepper
1 pound baby bell peppers (12 to 15 peppers), halved, stemmed and seeded
1 large yellow onion, halved and thinly sliced
2 tablespoons extra-virgin olive oil
1 1/2 pounds boneless, skinless chicken breast
Juice of 1 lime, plus lime wedges, for serving
8 fajita-size flour tortillas, warmed
Shredded Monterey Jack cheese, guacamole, hot sauce, salsa and sour cream, for serving
Directions
Preheat the broiler to high. Line a rimmed baking sheet with foil.
Combine the chili powder, 2 teaspoons salt and 1 teaspoon pepper in a small bowl. Put the peppers and onions on the prepared baking sheet, drizzle with 1 tablespoon of the oil and season with half the chili powder mixture. Broil until softened and starting to char, about 10 minutes.
Meanwhile, cut the chicken into 1/4-inch-thick slices and toss in a large bowl with the remaining chile powder mixture and 1 tablespoon oil.
After the peppers are softened and starting to char, about 10 minutes, scatter the chicken on top of the peppers and onions and return the baking sheet to the broiler until the chicken is cooked through and starting to brown, about 5 minutes more. Drizzle with the lime juice.
Serve with the warmed tortillas, Monterey Jack cheese, guacamole, hot sauce, salsa, sour cream and lime wedges.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
ZUCCHINI ENCHILADAS
This comes from The Food Network Kitchen, and begins, “No tortillas? No problem. Take advantage of summer's squash bounty and wrap your enchilada filling up in zucchini.”
Total Time: 1 hr 5 min; Active Time: 35 min; Yield: 4 servings (3 enchiladas per person); Level: Easy
To view this line, click here.
Ingredients
2 tablespoons vegetable oil
4 scallions, sliced (white and green parts separated)
2 cloves garlic, thinly sliced
1 tablespoon chili powder
3 cups shredded rotisserie chicken (skin discarded)1 1/2 cups salsa (not chunky)
1 cup shredded Mexican blend cheese
3 to 4 medium zucchini
Several dashes chipotle hot sauce, plus more for serving, optional
2 tablespoons sour cream
Directions
Preheat the oven to 375 degrees F.
Heat the oil in a large skillet over medium heat. Add the scallion whites and garlic and cook, stirring frequently, until soft, about 5 minutes. Sprinkle in the chili powder and cook, stirring, until the scallions are coated and the oil is brick red, about 1 minute. Remove from the heat and stir in the chicken, 1/2 cup of the salsa and 1/2 cup of the cheese. Set aside.
Halve the zucchini lengthwise and arrange cut-side down on a work surface. Use a Y-shaped vegetable peeler to shave off ribbons the entire length of each zucchini and as wide as possible (the first few may be too skinny). Make 36 zucchini ribbons total.
Lay out 3 ribbons, slightly overlapping to make a rectangle (think of this as your "tortilla"). Pile about 1/4 cup of the chicken mixture down along one of the short ends of the zucchini tortilla and then roll up to enclose the filling. Put in a 2- to 3-quart baking dish. Roll up the remaining zucchini ribbons and filling and arrange in the dish. Top the rolls with the remaining 1 cup salsa. Add several dashes of the hot sauce and sprinkle with the remaining 1/2 cup cheese.
Bake until the cheese is melted and the filling is hot, about 25 minutes. Let cool for a few minutes. Thin the sour cream out with a little water and drizzle over the enchiladas. Sprinkle with the reserved scallion greens and serve with more hot sauce if you'd like.
MEXICAN CHICKEN CHOWDER
This comes from Tbsp., and begins, “Fill up the freezer with this easy Mexican twist on chowder that comes together fast and heats up in a hurry.”
Prep Time: 45 minutes; Total Time: 45 minutes; Servings: 5
To view this online, click here.
Ingredients
2 tablespoons butter, melted
2 tablespoons Gold Medal™ all-purpose flour
1 lb red potatoes, unpeeled, diced (3 cups)
1 cup corn kernels (fresh, canned or frozen)
1/2 cup finely diced red bell pepper
1 green onion, thinly sliced, whites only
1 tablespoon seeded and finely chopped jalapeño chile
2 boneless skinless chicken breasts, diced (14 oz)
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 container (32 oz) Progresso™ chicken broth
1/4 cup heavy whipping cream
2 tablespoons chopped fresh cilantro leaves
Directions
In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. In another medium bowl, mix chicken and taco seasoning mix.
In 4-quart saucepan, mix broth, vegetable mixture and chicken mixture. Heat to simmering over high heat, stirring occasionally. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
To freeze: In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. Transfer to 1-quart resealable freezer plastic bag. In another 1-quart resealable freezer plastic bag, mix chicken and taco seasoning mix. Freeze up to 3 months. When ready to serve: In 4-quart saucepan, mix broth, frozen vegetable mixture and frozen chicken mixture. Heat to simmering over high heat, stirring occasionally to break up frozen mixtures. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
BLACK BEAN VEGAN ENCHILADAS
This comes from Joyce Gan, “the recipe developer, blog post writer, and food photographer” for Light Orange Bean. It’s a cool site that I recently discovered.
Prep time: 35 mins; Cook time: 25 mins; Total time: 1 hour
Tools: 10”saute pan and spatula, strainer, knife and cutting board, potato masher, medium sized mixing bowl, 9”×13” baking dish, pastry brush, aluminum foil.
Recipe type: Dinner
Cuisine: Mexican
Serves: 4-6 servings
To view this online at Joyce’s site, go to http://lightorangebean.com/black-bean-vegan-enchiladas/.
Ingredients
1 tbs canola oil
1 medium size yellow onion (finely chopped, approximately 8 oz)
2 cloves garlic, minced
3 tbs chili powder
2 tsp cumin powder
2 cups cooked black beans
1 tsp salt
2 cups tomato puree or 1 can (15 oz) tomato sauce + 1/2 cup water
1/2 cup + 1 tbs chopped fresh cilantro
1 medium size jalapenos (seeded, finely chopped, approximately 1 oz)
8 oz vegan cheese (Mexican style GoVeggie preferred)
12-14 (5.5-inch) corn tortillas (gluten-free if desired)
>Instructions
Heat oil in a saute pan over medium heat. Add onion and garlic to cook until soft and fragrant, about 3 minutes. Add the chili powder, cumin powder, and salt. Cook another 2 minutes. Add the beans and tomato puree and bring to a boil. Turn the heat to low. Mash the beans with a potato masher and simmer 5 minutes.
Remove the bean mixture from the heat and strain, reserving the sauce. Transfer the strained bean mixture to a medium bowl and mix together with 1/2 cup cilantro, jalapenos, and 4 oz of cheese.
Preheat oven to 350 °F.
Spread 1/2 cup of the sauce in the bottom of the baking dish. Microwave 5 tortillas at a time or follow the package instructions to soften. Scoop about 1/4 cup bean mixture into each tortilla and roll it up tightly. Place the filled and rolled tortillas in the baking dish seam-side down. Finish all tortillas.
Dip the pastry brush in the sauce and brush the ends of each tortilla. Pour the remaining sauce evenly over the enchiladas.
Sprinkle the remaining cheese over the top of the enchiladas, cover the baking dish with aluminum foil. Bake for 20 minutes. Remove the foil, bake for additional 2-3 minutes until the cheese is slightly brown.
Garnish with the remaining cilantro before serving.
Notes
If there is any remaining bean mixture, it can be used as a filling in tortilla shells without any further cooking. Add lettuce if desired.
Due to different recipes of making tomato puree, the liquid content may vary. Gradually add excess water when making the bean mixture if necessary.
SIMPLE PERFECT ENCHILADAS
This comes from The Food Network's Ree Drummond. Total Time: 1 hour; Prep: 20 minutes; Cook: 40 minutes; Yield: 6 servings; Level: Easy.
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/simple-perfect-enchiladas-recipe.html?oc=linkback
Ingredients
Sauce:
1 tablespoon canola oil
2 tablespoons all-purpose flour
One 28-ounce can enchilada or Mexican red sauce
2 cups chicken broth
1/2 teaspoon salt
1/2 teaspoon black pepper
Meat:
1 tablespoon canola oil
1 pound ground beef
1 medium onion, chopped
Two 4-ounce cans diced green chiles
1/2 teaspoon salt
10 to 14 corn tortillas
Canola oil, for frying
1/2 cup chopped black olives
1 cup chopped green onions
3 cups grated sharp Cheddar
Chopped fresh cilantro, for garnish
Beans and/or rice, for serving
Directions
For the sauce: In a saucepan over medium-low heat, combine the canola oil and flour. Whisk together and allow to bubble for 1 minute. Pour in the red sauce, chicken broth, salt and pepper. Bring to a boil. Reduce the heat and simmer while you prepare the other ingredients.
For the meat: In a large skillet over medium-high heat, add the oil. Brown the ground beef with the onions. Drain the fat, and then add the green chiles. Add the salt and stir to combine. Turn off the heat and set aside.
In a small skillet over medium heat, lightly fry the tortillas in canola oil just until soft. Do not crisp. Drain on a paper towel-lined plate. Repeat until all the tortillas have been fried.
Preheat the oven to 350 degrees F.
Spread 1/2 cup of the sauce in the bottom of a 9 by 13-inch baking dish. Dip each tortilla into the sauce. Set the sauce-soaked tortillas on a cookie sheet. Onto each tortilla, place some of the meat mixture, black olives and green onions. Top with a generous portion of grated Cheddar. Roll up the tortilla to contain the filling inside.
Place the tortilla seam-side down in the baking dish. Repeat with the rest of the tortillas. Stir the cilantro into the sauce and ladle a little sauce over the top. End with a generous sprinkling of cheese. Bake the enchiladas until bubbly, about 20 minutes. Sprinkle extra chopped cilantro over the top. Serve with beans and/or rice.
SHEET PAN CHICKEN FAJITAS
This comes from The Food Network Kitchen, and begins, “These protein-packed fajitas cleverly use a foil-lined baking sheet and broiler to make a quick and healthy weeknight meal with easy clean up.”
Total:30 min; Active: 15 min; Yield: 4 servings; Level: Easy
To view this online, go to http://www.foodnetwork.com/recipes/food-network-kitchen/sheet-pan-chicken-fajitas-3680272.
Ingredients
1 tablespoon chili powder
Kosher salt and freshly ground black pepper
1 pound baby bell peppers (12 to 15 peppers), halved, stemmed and seeded
1 large yellow onion, halved and thinly sliced
2 tablespoons extra-virgin olive oil
1 1/2 pounds boneless, skinless chicken breast
Juice of 1 lime, plus lime wedges, for serving
8 fajita-size flour tortillas, warmed
Shredded Monterey Jack cheese, guacamole, hot sauce, salsa and sour cream, for serving
Directions
Preheat the broiler to high. Line a rimmed baking sheet with foil.
Combine the chili powder, 2 teaspoons salt and 1 teaspoon pepper in a small bowl. Put the peppers and onions on the prepared baking sheet, drizzle with 1 tablespoon of the oil and season with half the chili powder mixture. Broil until softened and starting to char, about 10 minutes.
Meanwhile, cut the chicken into 1/4-inch-thick slices and toss in a large bowl with the remaining chile powder mixture and 1 tablespoon oil.
After the peppers are softened and starting to char, about 10 minutes, scatter the chicken on top of the peppers and onions and return the baking sheet to the broiler until the chicken is cooked through and starting to brown, about 5 minutes more. Drizzle with the lime juice.
Serve with the warmed tortillas, Monterey Jack cheese, guacamole, hot sauce, salsa, sour cream and lime wedges.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
ZUCCHINI ENCHILADAS
This comes from The Food Network Kitchen, and begins, “No tortillas? No problem. Take advantage of summer's squash bounty and wrap your enchilada filling up in zucchini.”
Total Time: 1 hr 5 min; Active Time: 35 min; Yield: 4 servings (3 enchiladas per person); Level: Easy
To view this line, click here.
Ingredients
2 tablespoons vegetable oil
4 scallions, sliced (white and green parts separated)
2 cloves garlic, thinly sliced
1 tablespoon chili powder
3 cups shredded rotisserie chicken (skin discarded)1 1/2 cups salsa (not chunky)
1 cup shredded Mexican blend cheese
3 to 4 medium zucchini
Several dashes chipotle hot sauce, plus more for serving, optional
2 tablespoons sour cream
Directions
Preheat the oven to 375 degrees F.
Heat the oil in a large skillet over medium heat. Add the scallion whites and garlic and cook, stirring frequently, until soft, about 5 minutes. Sprinkle in the chili powder and cook, stirring, until the scallions are coated and the oil is brick red, about 1 minute. Remove from the heat and stir in the chicken, 1/2 cup of the salsa and 1/2 cup of the cheese. Set aside.
Halve the zucchini lengthwise and arrange cut-side down on a work surface. Use a Y-shaped vegetable peeler to shave off ribbons the entire length of each zucchini and as wide as possible (the first few may be too skinny). Make 36 zucchini ribbons total.
Lay out 3 ribbons, slightly overlapping to make a rectangle (think of this as your "tortilla"). Pile about 1/4 cup of the chicken mixture down along one of the short ends of the zucchini tortilla and then roll up to enclose the filling. Put in a 2- to 3-quart baking dish. Roll up the remaining zucchini ribbons and filling and arrange in the dish. Top the rolls with the remaining 1 cup salsa. Add several dashes of the hot sauce and sprinkle with the remaining 1/2 cup cheese.
Bake until the cheese is melted and the filling is hot, about 25 minutes. Let cool for a few minutes. Thin the sour cream out with a little water and drizzle over the enchiladas. Sprinkle with the reserved scallion greens and serve with more hot sauce if you'd like.
Thursday, September 5, 2019
Diabetic Thursday
It's Diabetic Thursday, time to check out how to cook healthy for any diabetics in your life. Today's six yummy recipes include Steak Tacos and Pumpkin-Maple Crustless Cheesecake. Enjoy!
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
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
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279
View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F.
Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes.
Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g
BAKED FRENCH FRIES
Prep Time: 5 Minutes - Cost: $
Servings: 5 - Difficulty Level: 1
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml
Ingredients
2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika
Directions
Preheat oven to 450 F degree.
Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.
Spread pieces in one layer of a shallow baking pan.
Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.
Bake 30-40 minutes, turning frequently, until gold brown.
Empty potatoes onto paper towels.
Sprinkle with salt and paprika.
Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
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
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279
View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F.
Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes.
Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g
BAKED FRENCH FRIES
Prep Time: 5 Minutes - Cost: $
Servings: 5 - Difficulty Level: 1
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml
Ingredients
2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika
Directions
Preheat oven to 450 F degree.
Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.
Spread pieces in one layer of a shallow baking pan.
Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.
Bake 30-40 minutes, turning frequently, until gold brown.
Empty potatoes onto paper towels.
Sprinkle with salt and paprika.
Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat
Thursday, September 20, 2018
Mexican Food - Double-Posts Thursday
Besides being Diabetic Thursday, it's also Double-Posts Thursday. Today's double post deals with Mexican Food.
If you like Mexican Food as much as I do, today's recipes should grab your attention. Today's offerings include Easy 30-Minute Mexican Enchiladas and Cafe de Olla. Enjoy!
MEXICAN LASAGNA
This comes from Rachael Ray, star of The Food Network show 30 Minute Meals.
Total: 30 min; Prep: 10 min; Cook: 20 min; Yield: 4 servings; Level: Easy
To view this recipe online, click here.
Ingredients
3 tablespoons extra-virgin olive oil
2 pounds ground chicken breast, available in the packaged meats case
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 red onion, chopped
1 (15-ounce) can black beans, drained
1 cup medium heat taco sauce or 1 (14-oz) can stewed or fire roasted tomatoes
1 cup frozen corn kernels
Salt
8 (8 inch) spinach flour tortillas, available on dairy aisle of market
2 1/2 cups shredded Cheddar or shredded pepper jack
2 scallions, finely chopped
Directions
Preheat the oven to 425 degrees F.
Preheat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil - twice around the pan. Add chicken and season with chili powder, cumin, and red onion. Brown the meat, 5 minutes. Add taco sauce or stewed or fire roasted tomatoes. Add black beans and corn. Heat the mixture through, 2 to 3 minutes then season with salt, to your taste.
Coat a shallow baking dish with remaining extra-virgin olive oil, about 1 tablespoon oil. Cut the tortillas in half or quarters to make them easy to layer with. Build lasagna in layers of meat and beans, then tortillas, then cheese. Repeat: meat, tortilla, cheese again. Bake lasagna 12 to 15 minutes until cheese is brown and bubbly. Top with the scallions and serve.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
CAFE DE OLLA
The recipe for this yummy coffee is from the December 2012 issue of Vegetarian Times, page 47. It starts off, “Literally 'coffee from the pot,' this recipe offers a simple way to make coffee for a crowd, with a spiced twist that no one can resist.” Serves 8 in 30 minutes or less.
To view this online, click here.
4 cinnamon sticks
4 star anise
4 allspice berries
4 whole cloves
1/2 cup packed dark brown sugar or 4 oz. piloncillo (Mexican raw sugar cones)
2 cups medium grind, dark roast coffee beans
2 cups low-fat milk
1 cup coffee liqueur, such as Kahlúa, optional
Lightly crush cinnamon sticks, star anise, allspice, and cloves with mortar and pestle. Place in resealable plastic bag, and pound with rolling pin. Transfer to large saucepan, and add sugar and 8 cups water. Bring mixture to a boil, and simmer until sugar dissolves. Remove from heat, add coffee, and let steep 5 minutes.
Meanwhile, warm milk in small saucepan, and whisk until frothy.
Strain coffee through fine sieve or coffee filter into pitcher. Stir in coffee liqueur (if using). Serve with frothed milk.
nutritional information Per 1-cup serving: Calories: 80; Protein: 2 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 3 mg; Sodium: 35 mg; Fiber: 0 g; Sugar: 16 g; Gluten-Free
EASY 30-MINUTE MEXICAN ENCHILADAS
This is from Chelsea Kenyon of The Spruce Eats. Chelsea wrote, “This easy Mexican enchiladas recipe takes only 30 minutes to prepare for a filling family meal. They can be prepared simply with just cheese, or be spruced up by adding a little bit of beef or chicken to appeal to the meat eaters in your household.
“Warning: The sauce can make things a bit messy, so wear an apron!
“For step-by-step instructions, we recommend checking out our photo tutorial on how to make Mexican enchiladas.”
Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yield: 4 servings Mexican enchiladas.
Ingredients
1 cup cooking oil
16 corn tortillas
1 (28-ounce) can enchilada sauce (or 1 recipe homemade red enchilada sauce)
2 cups cheese (such as mozzarella or queso blanco, grated or shredded)
1/2 cup Cotija cheese
Optional: 1 1/2 cups cooked shredded beef, chicken, or pork
Directions
Heat oven to 400 F.
Pour oil into a medium-sized saucepan and heat until it's hot, but not sizzling. You want to warm the tortillas in the oil, not fry them.
Using tongs, dip each tortilla, one at a time, into the hot oil until it is warmed through and pliable. Remove tortilla from oil and drain it briefly on a paper towel.
Pour just enough sauce in the bottom of a 13x9-inch glass baking dish to cover it. Pour the rest of the sauce in a large bowl. Dip a warm tortilla into the sauce and then place it in the bottom of the baking dish.
Place a little less than 1/4 cup of cheese down the center of the tortilla. If you are adding meat, use a little less cheese. Fold half of the tortilla over the cheese, then the other half, so that the tortilla is rolled around the cheese. Turn it over so it is seam-side down and the weight of the cheese will help keep it in place.
Repeat each of those steps for each of the tortillas making two layers of enchiladas in the dish, if necessary. Pour any remaining sauce over the top of the enchiladas. Sprinkle the Cotija cheese over the enchiladas.
Bake for 20 to 30 minutes or until enchiladas are hot throughout and cheese is melted.
Serve your enchiladas with a spatula, four to a plate.
Authentic vs. Modern Enchiladas
In their simplest form, authentic enchiladas are simply corn tortillas dipped in a chile sauce and eaten with a fork. They might or might not have a filling and are sometimes topped with a sprinkling of grated cheese or a drizzle of cream.
As enchiladas became popular across the Southwestern United States, they evolved into an oven-baked dish as that appliance is used more commonly in North America than South of the Border. Enchiladas are now associated with the casserole classic that we know today.
MEXICAN QUICHE
This yummy quiche is from FamilyTime, and begins, “This Mexican Quiche takes all the best ingredients of a rich and creamy quiche and adds the essential elements of Mexican cooking: drop in Mexican cheese, diced green chiles and salsa prima.”
Serves: 8; Prep Time: 15 minutes; Cook Time: 40 minutes
View this online at http://www.familytime.com/recipe/showrecipe.aspx?recipeid=13319
Ingredients
1 (9-in.) unbaked frozen deep-dish pie shell, (4-cup volume)
1 cup 4 cheese Mexican blend
1 large green or red bell pepper, chopped
1 can (4-oz.) ORTEGA® Diced Green Chiles
2 large green onions, sliced
4 eggs, lightly beaten
3/4 cup ORTEGA® Salsa Prima Homestyle Mild
3/4 cup NESTLÉ ® Carnation ® Evaporated Milk
Garnish suggestions: ORTEGA® Salsa Prima-Homestyle Mild, sour cream, sliced green onions, diced tomatoes
Directions
Preheat oven to 375 degrees F.
Sprinkle cheese, bell pepper, chiles and green onions onto bottom of pie shell. Combine eggs, salsa and evaporated milk in small bowl until blended. Pour into pie shell.
Bake for 40 to 45 minutes or until knife inserted halfway between center and edge comes out clean. Cool on wire rack for 15 minutes. Garnish as desired.
Notes: For a lower calorie version, substitute shredded light cheese and NESTLE® CARNATION® Evaporated Fat Free Milk.
BEEF OR CHICKEN FAJITAS
This yummy fajita recipe is from FamilyTime, and begins, “Fajitas were made popular in the 1970s by Texans and soon fajitas were sizzling on grills and frying pans across the country. Serve with warm black beans topped with shredded Monterey Jack cheese and Nestea.”
Serves: 4; Prep Time: 10 minutes; Cook Time: 15 minutes
View this online here.
Ingredients
1 tablespoon Vegetable Oil
2 small green or red bell peppers, cut into strips
1 small onion, sliced
3 large cloves garlic, finely chopped
1 pound lean beef sirloin or boneless skinless chicken breast meat, cut into 2-inch strips
1 1/4 teaspoons cumin, ground
1 teaspoon chili powder
1/2 cup ORTEGA® Thick & Chunky Salsa
4 (6-inch) fajita-size tortillas, warmed
Toppings: sour cream, chopped fresh cilantro, guacamole, shredded cheddar cheese and olives.
Directions
Heat oil in large nonstick skillet. Add bell peppers, onion and garlic; cook, stirring occasionally, until onion is slightly golden and peppers are tender.
Stir in beef or chicken, cumin and chili powder; cook, stirring occasionally, until meat is no longer pink. Stir in salsa; heat through.
Serve in tortillas; top with desired toppings.
If you like Mexican Food as much as I do, today's recipes should grab your attention. Today's offerings include Easy 30-Minute Mexican Enchiladas and Cafe de Olla. Enjoy!
MEXICAN LASAGNA
This comes from Rachael Ray, star of The Food Network show 30 Minute Meals.
Total: 30 min; Prep: 10 min; Cook: 20 min; Yield: 4 servings; Level: Easy
To view this recipe online, click here.
Ingredients
3 tablespoons extra-virgin olive oil
2 pounds ground chicken breast, available in the packaged meats case
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 red onion, chopped
1 (15-ounce) can black beans, drained
1 cup medium heat taco sauce or 1 (14-oz) can stewed or fire roasted tomatoes
1 cup frozen corn kernels
Salt
8 (8 inch) spinach flour tortillas, available on dairy aisle of market
2 1/2 cups shredded Cheddar or shredded pepper jack
2 scallions, finely chopped
Directions
Preheat the oven to 425 degrees F.
Preheat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil - twice around the pan. Add chicken and season with chili powder, cumin, and red onion. Brown the meat, 5 minutes. Add taco sauce or stewed or fire roasted tomatoes. Add black beans and corn. Heat the mixture through, 2 to 3 minutes then season with salt, to your taste.
Coat a shallow baking dish with remaining extra-virgin olive oil, about 1 tablespoon oil. Cut the tortillas in half or quarters to make them easy to layer with. Build lasagna in layers of meat and beans, then tortillas, then cheese. Repeat: meat, tortilla, cheese again. Bake lasagna 12 to 15 minutes until cheese is brown and bubbly. Top with the scallions and serve.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
CAFE DE OLLA
The recipe for this yummy coffee is from the December 2012 issue of Vegetarian Times, page 47. It starts off, “Literally 'coffee from the pot,' this recipe offers a simple way to make coffee for a crowd, with a spiced twist that no one can resist.” Serves 8 in 30 minutes or less.
To view this online, click here.
4 cinnamon sticks
4 star anise
4 allspice berries
4 whole cloves
1/2 cup packed dark brown sugar or 4 oz. piloncillo (Mexican raw sugar cones)
2 cups medium grind, dark roast coffee beans
2 cups low-fat milk
1 cup coffee liqueur, such as Kahlúa, optional
Lightly crush cinnamon sticks, star anise, allspice, and cloves with mortar and pestle. Place in resealable plastic bag, and pound with rolling pin. Transfer to large saucepan, and add sugar and 8 cups water. Bring mixture to a boil, and simmer until sugar dissolves. Remove from heat, add coffee, and let steep 5 minutes.
Meanwhile, warm milk in small saucepan, and whisk until frothy.
Strain coffee through fine sieve or coffee filter into pitcher. Stir in coffee liqueur (if using). Serve with frothed milk.
nutritional information Per 1-cup serving: Calories: 80; Protein: 2 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 3 mg; Sodium: 35 mg; Fiber: 0 g; Sugar: 16 g; Gluten-Free
EASY 30-MINUTE MEXICAN ENCHILADAS
This is from Chelsea Kenyon of The Spruce Eats. Chelsea wrote, “This easy Mexican enchiladas recipe takes only 30 minutes to prepare for a filling family meal. They can be prepared simply with just cheese, or be spruced up by adding a little bit of beef or chicken to appeal to the meat eaters in your household.
“Warning: The sauce can make things a bit messy, so wear an apron!
“For step-by-step instructions, we recommend checking out our photo tutorial on how to make Mexican enchiladas.”
Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yield: 4 servings Mexican enchiladas.
Ingredients
1 cup cooking oil
16 corn tortillas
1 (28-ounce) can enchilada sauce (or 1 recipe homemade red enchilada sauce)
2 cups cheese (such as mozzarella or queso blanco, grated or shredded)
1/2 cup Cotija cheese
Optional: 1 1/2 cups cooked shredded beef, chicken, or pork
Directions
Heat oven to 400 F.
Pour oil into a medium-sized saucepan and heat until it's hot, but not sizzling. You want to warm the tortillas in the oil, not fry them.
Using tongs, dip each tortilla, one at a time, into the hot oil until it is warmed through and pliable. Remove tortilla from oil and drain it briefly on a paper towel.
Pour just enough sauce in the bottom of a 13x9-inch glass baking dish to cover it. Pour the rest of the sauce in a large bowl. Dip a warm tortilla into the sauce and then place it in the bottom of the baking dish.
Place a little less than 1/4 cup of cheese down the center of the tortilla. If you are adding meat, use a little less cheese. Fold half of the tortilla over the cheese, then the other half, so that the tortilla is rolled around the cheese. Turn it over so it is seam-side down and the weight of the cheese will help keep it in place.
Repeat each of those steps for each of the tortillas making two layers of enchiladas in the dish, if necessary. Pour any remaining sauce over the top of the enchiladas. Sprinkle the Cotija cheese over the enchiladas.
Bake for 20 to 30 minutes or until enchiladas are hot throughout and cheese is melted.
Serve your enchiladas with a spatula, four to a plate.
Authentic vs. Modern Enchiladas
In their simplest form, authentic enchiladas are simply corn tortillas dipped in a chile sauce and eaten with a fork. They might or might not have a filling and are sometimes topped with a sprinkling of grated cheese or a drizzle of cream.
As enchiladas became popular across the Southwestern United States, they evolved into an oven-baked dish as that appliance is used more commonly in North America than South of the Border. Enchiladas are now associated with the casserole classic that we know today.
MEXICAN QUICHE
This yummy quiche is from FamilyTime, and begins, “This Mexican Quiche takes all the best ingredients of a rich and creamy quiche and adds the essential elements of Mexican cooking: drop in Mexican cheese, diced green chiles and salsa prima.”
Serves: 8; Prep Time: 15 minutes; Cook Time: 40 minutes
View this online at http://www.familytime.com/recipe/showrecipe.aspx?recipeid=13319
Ingredients
1 (9-in.) unbaked frozen deep-dish pie shell, (4-cup volume)
1 cup 4 cheese Mexican blend
1 large green or red bell pepper, chopped
1 can (4-oz.) ORTEGA® Diced Green Chiles
2 large green onions, sliced
4 eggs, lightly beaten
3/4 cup ORTEGA® Salsa Prima Homestyle Mild
3/4 cup NESTLÉ ® Carnation ® Evaporated Milk
Garnish suggestions: ORTEGA® Salsa Prima-Homestyle Mild, sour cream, sliced green onions, diced tomatoes
Directions
Preheat oven to 375 degrees F.
Sprinkle cheese, bell pepper, chiles and green onions onto bottom of pie shell. Combine eggs, salsa and evaporated milk in small bowl until blended. Pour into pie shell.
Bake for 40 to 45 minutes or until knife inserted halfway between center and edge comes out clean. Cool on wire rack for 15 minutes. Garnish as desired.
Notes: For a lower calorie version, substitute shredded light cheese and NESTLE® CARNATION® Evaporated Fat Free Milk.
BEEF OR CHICKEN FAJITAS
This yummy fajita recipe is from FamilyTime, and begins, “Fajitas were made popular in the 1970s by Texans and soon fajitas were sizzling on grills and frying pans across the country. Serve with warm black beans topped with shredded Monterey Jack cheese and Nestea.”
Serves: 4; Prep Time: 10 minutes; Cook Time: 15 minutes
View this online here.
Ingredients
1 tablespoon Vegetable Oil
2 small green or red bell peppers, cut into strips
1 small onion, sliced
3 large cloves garlic, finely chopped
1 pound lean beef sirloin or boneless skinless chicken breast meat, cut into 2-inch strips
1 1/4 teaspoons cumin, ground
1 teaspoon chili powder
1/2 cup ORTEGA® Thick & Chunky Salsa
4 (6-inch) fajita-size tortillas, warmed
Toppings: sour cream, chopped fresh cilantro, guacamole, shredded cheddar cheese and olives.
Directions
Heat oil in large nonstick skillet. Add bell peppers, onion and garlic; cook, stirring occasionally, until onion is slightly golden and peppers are tender.
Stir in beef or chicken, cumin and chili powder; cook, stirring occasionally, until meat is no longer pink. Stir in salsa; heat through.
Serve in tortillas; top with desired toppings.
Tuesday, August 21, 2018
Turkey - Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post revolves around turkey.
For years, turkey was considered the go-to meal for Thanksgiving, as well as several other holidays. But it can be eaten any time, as today's six recipes prove. Today's offerings include two turkey burger recipes and Turkey Chili. Enjoy!
EAT-YOUR-VEGGIES MEDITERRANEAN MEATBALLS
This comes from the Food Network, and begins, “These meatballs have a secret -- they're packed with spinach. Veggie-shy kids (and adults) won't even notice since they are happily tucked into a warm pita with lettuce and tomato and drizzled with tangy dill yogurt sauce.”
Total: 45 min; Active: 30 min; Yield: 6 servings (half a sandwich per person); Level: Easy
To view this online, click here.
Ingredients
Nonstick cooking spray, for coating the baking sheet
2 cups frozen spinach (from a 10-ounce package)
1 pound 80 percent ground turkey
1/4 cup breadcrumbs
2 teaspoons ground cumin
2 cloves garlic, minced
1 medium carrot, grated
1 large egg
2 tablespoons fresh dill fronds, chopped
Kosher salt and freshly ground black pepper
1 cup full-fat Greek yogurt
Juice of half a lemon
3 pitas with pockets, cut in half and warmed
2 cups shredded romaine lettuce
2 Roma tomatoes, sliced
Directions
Preheat the oven to 450 degrees F. Line a baking sheet with parchment and coat with cooking spray.
Cook the spinach in a large bowl in the microwave according to the package instructions. Let cool slightly.
Add the turkey, breadcrumbs, cumin, garlic, carrot, egg, 1 tablespoon of the dill, 1/2 teaspoon salt and a few grinds of pepper. Mix with your hands until just combined. Scoop mounds of the meat mixture (about 2 tablespoons each) onto the prepared baking sheet. With damp hands, roll the mounds into balls and space them evenly apart on the baking sheet. Bake until cooked through, 12 to 14 minutes.
Meanwhile, stir together the yogurt, lemon juice and remaining dill in a small bowl. Season with salt and pepper.
Serve 3 meatballs in each pita half. Pack in shredded lettuce and sliced tomatoes. Drizzle with the yogurt sauce.
TURKEY BURGERS
This is from Bobby Flay, host of The Food Network show Grill It! with Bobby Flay. The recipe begins, “‘I always like to offer a turkey burger at my outdoor barbecue for friends who no longer eat red meat,’ says Bobby. ‘Luckily poultry is a perfect canvas for many big flavors, and this combination of tart goat cheese, sweet Meyer lemon-honey and peppery arugula makes for one outstanding burger.’”
Total:24 hr 30 minPrep: 20 min Inactive: 24 hr Cook: 10 min; Yield: 4 servings; Level: Easy.
To view this online, go to https://www.foodnetwork.com/recipes/bobby-flay/turkey-burgers-recipe-1920942.
Ingredients
Meyer Lemon-Honey Mustard:
1/4 cup Dijon mustard
1 heaping tablespoon clover honey
1 tablespoon fresh orange juice
1/2 teaspoon lemon zest
1 teaspoon fresh Meyer lemon juice, from Meyer lemons, if possible
Salt and freshly ground black pepper
Burgers:
1 1/2 pounds 90-percent lean, freshly ground turkey (not all white meat), chilled
Salt and freshly ground black pepper
8 slices goat cheese, sliced 1/2-inch thick
4 sesame seed hamburger buns, split and lightly grilled
Watercress, for serving
Directions
For the Meyer lemon-honey mustard: Whisk together in a small bowl the mustard, honey, orange juice, lemon zest, lemon juice and season with salt and pepper. Cover and refrigerate for at least 30 minutes and up to 24 hours to allow the flavors to meld.
For the burgers: Preheat the grill to high. Form the meat into four 6-ounce burgers. If you are not going to cook right away, keep the burgers cold in the refrigerator. Sprinkle the burgers on both sides with salt and pepper. Grill until cooked through, 3 to 4 minutes on each side. During the last minutes of cooking, add 2 slices of cheese to each burger, cover the grill and let the cheese soften slightly, about 1 minute. Put the burgers on the buns, drizzle with some of the Meyer lemon-honey mustard and top with a few sprigs of watercress. Serve with extra mustard on the side.
TURKEY BURGER
This comes from Martha Rose Schulman in The New York Times cooking e-newsletter. The recipe begins, “Turkey burgers are much leaner than hamburgers, but they can be dry and dull. Moisten them by adding ketchup and a bit of grated onion to the ground turkey — or mayonnaise and a bit of mustard. The idea is to emphasize condiments, and keep the turkey moist.”
Yield: 4 burgers; Time: 30 minutes
The recipe was featured in “6 Food Mistakes Parents Make” and can be viewed online here.
Ingredients
For the Burgers:
1/2 medium onion
1 pound lean ground turkey
1 tablespoon Worcestershire sauce
2 tablespoons ketchup
3/4 teaspoon salt
Freshly ground pepper to taste
4 hamburger buns, preferably whole wheat
1 tablespoon canola oil, or use pan spray
For Serving:
Sliced tomato
Sliced onion
Iceberg lettuce
Pickles
Sliced red pepper
Ketchup and mustard
Preparation
Grate the onion on the fine holes of a grater. You should have about two tablespoons of grated onion (and a lot of juice, which you can discard). Place in a bowl with the ground turkey, Worcestershire sauce, ketchup, salt and pepper. Using a fork, mix together well. Shape into four patties — the mixture will be quite moist — and press the patties into 1/2-inch thick rounds.
Heat the canola oil in a nonstick griddle or large nonstick frying pan over medium-high heat. (Alternately, spray the griddle or pan with pan spray.) When you can feel the heat while holding your hand just above griddle or pan, cook the patties for five minutes on each side. Serve on buns, with the condiments of your choice.
TURKEY CHILI
This comes from Pierre Franey in The New York Times cooking e-newsletter. The recipe begins, “You might not think of chili as an easy weeknight dish, but this turkey version from Pierre Franey will change your mind. It's fabulous, it's healthy and it can be ready in about a half hour. A combination of dark and white meat really adds depth and richness of flavor, so try to find a mix, but all white meat (or a mixture of ground beef and turkey) will yield a stellar batch too.” Yield: 6 servings or more; Time: 35 minutes.
This was featured in “60 Minute Gourmet” and can be viewed online here.
Ingredients
1 tablespoon olive oil
2 pounds turkey meat, white and dark combined
2 cups coarsely chopped onions
2 tablespoons chopped garlic
1 large sweet red pepper, cored, deveined and coarsely chopped
1 cup chopped celery
1 jalapeno pepper, cored, deveined and finely chopped
1 tablespoon fresh oregano, chopped, or 1 tablespoon, dried
2 bay leaves
3 tablespoons chili powder
2 teaspoons ground cumin
3 cups canned diced tomatoes
2 cups chicken broth, fresh or canned
Salt and freshly ground pepper to taste
2 15-ounce cans of red kidney beans, drained
2 cups shredded cheddar cheese
1 cup sour cream (optional)
Sliced lime for garnish (optional)
Preparation
Heat the oil over high heat in a large heavy pot and add the turkey meat. Cook until lightly browned, about 5 minutes, chopping down and stirring with the side of a heavy kitchen spoon to break up any lumps.
Add the onions, garlic, sweet pepper, celery, jalapeno pepper, oregano, bay leaves, chili powder and cumin. Stir to blend well. Cook for 5 minutes.
Add the tomatoes, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer, stirring occasionally, for 15 minutes.
Add the drained beans and cook, stirring occasionally, for 10 minutes longer. Serve in bowls with cheddar cheese, and sour cream and lime wedges, if desired.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
For years, turkey was considered the go-to meal for Thanksgiving, as well as several other holidays. But it can be eaten any time, as today's six recipes prove. Today's offerings include two turkey burger recipes and Turkey Chili. Enjoy!
EAT-YOUR-VEGGIES MEDITERRANEAN MEATBALLS
This comes from the Food Network, and begins, “These meatballs have a secret -- they're packed with spinach. Veggie-shy kids (and adults) won't even notice since they are happily tucked into a warm pita with lettuce and tomato and drizzled with tangy dill yogurt sauce.”
Total: 45 min; Active: 30 min; Yield: 6 servings (half a sandwich per person); Level: Easy
To view this online, click here.
Ingredients
Nonstick cooking spray, for coating the baking sheet
2 cups frozen spinach (from a 10-ounce package)
1 pound 80 percent ground turkey
1/4 cup breadcrumbs
2 teaspoons ground cumin
2 cloves garlic, minced
1 medium carrot, grated
1 large egg
2 tablespoons fresh dill fronds, chopped
Kosher salt and freshly ground black pepper
1 cup full-fat Greek yogurt
Juice of half a lemon
3 pitas with pockets, cut in half and warmed
2 cups shredded romaine lettuce
2 Roma tomatoes, sliced
Directions
Preheat the oven to 450 degrees F. Line a baking sheet with parchment and coat with cooking spray.
Cook the spinach in a large bowl in the microwave according to the package instructions. Let cool slightly.
Add the turkey, breadcrumbs, cumin, garlic, carrot, egg, 1 tablespoon of the dill, 1/2 teaspoon salt and a few grinds of pepper. Mix with your hands until just combined. Scoop mounds of the meat mixture (about 2 tablespoons each) onto the prepared baking sheet. With damp hands, roll the mounds into balls and space them evenly apart on the baking sheet. Bake until cooked through, 12 to 14 minutes.
Meanwhile, stir together the yogurt, lemon juice and remaining dill in a small bowl. Season with salt and pepper.
Serve 3 meatballs in each pita half. Pack in shredded lettuce and sliced tomatoes. Drizzle with the yogurt sauce.
TURKEY BURGERS
This is from Bobby Flay, host of The Food Network show Grill It! with Bobby Flay. The recipe begins, “‘I always like to offer a turkey burger at my outdoor barbecue for friends who no longer eat red meat,’ says Bobby. ‘Luckily poultry is a perfect canvas for many big flavors, and this combination of tart goat cheese, sweet Meyer lemon-honey and peppery arugula makes for one outstanding burger.’”
Total:24 hr 30 minPrep: 20 min Inactive: 24 hr Cook: 10 min; Yield: 4 servings; Level: Easy.
To view this online, go to https://www.foodnetwork.com/recipes/bobby-flay/turkey-burgers-recipe-1920942.
Ingredients
Meyer Lemon-Honey Mustard:
1/4 cup Dijon mustard
1 heaping tablespoon clover honey
1 tablespoon fresh orange juice
1/2 teaspoon lemon zest
1 teaspoon fresh Meyer lemon juice, from Meyer lemons, if possible
Salt and freshly ground black pepper
Burgers:
1 1/2 pounds 90-percent lean, freshly ground turkey (not all white meat), chilled
Salt and freshly ground black pepper
8 slices goat cheese, sliced 1/2-inch thick
4 sesame seed hamburger buns, split and lightly grilled
Watercress, for serving
Directions
For the Meyer lemon-honey mustard: Whisk together in a small bowl the mustard, honey, orange juice, lemon zest, lemon juice and season with salt and pepper. Cover and refrigerate for at least 30 minutes and up to 24 hours to allow the flavors to meld.
For the burgers: Preheat the grill to high. Form the meat into four 6-ounce burgers. If you are not going to cook right away, keep the burgers cold in the refrigerator. Sprinkle the burgers on both sides with salt and pepper. Grill until cooked through, 3 to 4 minutes on each side. During the last minutes of cooking, add 2 slices of cheese to each burger, cover the grill and let the cheese soften slightly, about 1 minute. Put the burgers on the buns, drizzle with some of the Meyer lemon-honey mustard and top with a few sprigs of watercress. Serve with extra mustard on the side.
TURKEY BURGER
This comes from Martha Rose Schulman in The New York Times cooking e-newsletter. The recipe begins, “Turkey burgers are much leaner than hamburgers, but they can be dry and dull. Moisten them by adding ketchup and a bit of grated onion to the ground turkey — or mayonnaise and a bit of mustard. The idea is to emphasize condiments, and keep the turkey moist.”
Yield: 4 burgers; Time: 30 minutes
The recipe was featured in “6 Food Mistakes Parents Make” and can be viewed online here.
Ingredients
For the Burgers:
1/2 medium onion
1 pound lean ground turkey
1 tablespoon Worcestershire sauce
2 tablespoons ketchup
3/4 teaspoon salt
Freshly ground pepper to taste
4 hamburger buns, preferably whole wheat
1 tablespoon canola oil, or use pan spray
For Serving:
Sliced tomato
Sliced onion
Iceberg lettuce
Pickles
Sliced red pepper
Ketchup and mustard
Preparation
Grate the onion on the fine holes of a grater. You should have about two tablespoons of grated onion (and a lot of juice, which you can discard). Place in a bowl with the ground turkey, Worcestershire sauce, ketchup, salt and pepper. Using a fork, mix together well. Shape into four patties — the mixture will be quite moist — and press the patties into 1/2-inch thick rounds.
Heat the canola oil in a nonstick griddle or large nonstick frying pan over medium-high heat. (Alternately, spray the griddle or pan with pan spray.) When you can feel the heat while holding your hand just above griddle or pan, cook the patties for five minutes on each side. Serve on buns, with the condiments of your choice.
TURKEY CHILI
This comes from Pierre Franey in The New York Times cooking e-newsletter. The recipe begins, “You might not think of chili as an easy weeknight dish, but this turkey version from Pierre Franey will change your mind. It's fabulous, it's healthy and it can be ready in about a half hour. A combination of dark and white meat really adds depth and richness of flavor, so try to find a mix, but all white meat (or a mixture of ground beef and turkey) will yield a stellar batch too.” Yield: 6 servings or more; Time: 35 minutes.
This was featured in “60 Minute Gourmet” and can be viewed online here.
Ingredients
1 tablespoon olive oil
2 pounds turkey meat, white and dark combined
2 cups coarsely chopped onions
2 tablespoons chopped garlic
1 large sweet red pepper, cored, deveined and coarsely chopped
1 cup chopped celery
1 jalapeno pepper, cored, deveined and finely chopped
1 tablespoon fresh oregano, chopped, or 1 tablespoon, dried
2 bay leaves
3 tablespoons chili powder
2 teaspoons ground cumin
3 cups canned diced tomatoes
2 cups chicken broth, fresh or canned
Salt and freshly ground pepper to taste
2 15-ounce cans of red kidney beans, drained
2 cups shredded cheddar cheese
1 cup sour cream (optional)
Sliced lime for garnish (optional)
Preparation
Heat the oil over high heat in a large heavy pot and add the turkey meat. Cook until lightly browned, about 5 minutes, chopping down and stirring with the side of a heavy kitchen spoon to break up any lumps.
Add the onions, garlic, sweet pepper, celery, jalapeno pepper, oregano, bay leaves, chili powder and cumin. Stir to blend well. Cook for 5 minutes.
Add the tomatoes, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer, stirring occasionally, for 15 minutes.
Add the drained beans and cook, stirring occasionally, for 10 minutes longer. Serve in bowls with cheddar cheese, and sour cream and lime wedges, if desired.
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
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