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.
Showing posts with label Teriyaki Turkey Burgers. Show all posts
Showing posts with label Teriyaki Turkey Burgers. Show all posts
Tuesday, March 31, 2020
Thursday, November 29, 2018
Diabetic Thursday
It's time for another Diabetic Thursday. Today's six diabetic recipes include 15-Minute Chili and Teriyaki Turkey Burgers. Enjoy!
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: 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
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHOCOLATE ALMOND MERINGUES
This recipe begins, “These can be frozen.”
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Find this recipe at: http://diabeticgourmet.com/recipes/html/260.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: 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
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHOCOLATE ALMOND MERINGUES
This recipe begins, “These can be frozen.”
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Find this recipe at: http://diabeticgourmet.com/recipes/html/260.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
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
Monday, July 2, 2018
Burgers - Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's double post is dedicated to burgers, including Jalapeno Cheeseburgers and Bistro Onion Burgers. Enjoy!
BARBECUED HAMBURGERS
This comes from FamilyTime, and begins, “Remember these for your next cookout.”
Serves: 4; Prep Time: 45 minutes; Cook Time: 15 minutes
To view this online, click here.
Ingredients
1 tablespoon vegetable oil
1 small onion, finely chopped or 1 garlic clove, finely minced
1 (4-ounce) can crushed tomatoes
1 tablespoon tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
1/2 teaspoon paprika
salt and pepper, to taste
1 1/2 pounds lean ground beef
4 hamburger buns, toasted
Directions
Heat the oil in a heavy skillet over medium heat. Add the onion and garlic and cook for 10 minutes until softened but not browned. Stir in the tomatoes, tomato paste, Worcestershire sauce, mustard and paprika and simmer for 30 minutes. Season with salt and pepper to taste.
Meanwhile, heat the broiler or light the charcoal grill. Let the coals get medium hot.
Divide the meat into 4 patties. Brush with the sauce and broil or grill for 6 to 7 minutes on each side for medium rare, brushing frequently with the sauce. Serve immediately on the hamburger buns and pass the extra sauce on the side.
JALAPENO CHEESEBURGERS
This yummy burger recipe comes from Familytime, and begins, “A spicy cheeseburger variation custom-made for the hamburger lovers in the family. Serve these with salsa instead of ketchup, if you prefer.”
Serves: 4; Prep Time: 15 minutes; Cook Time: 14 to 16 minutes
To view this online, click here.
Ingredients
1 pound lean ground beef
2 teaspoons seeded, chopped jalapeño pepper
1 1/2 teaspoon Mexican seasoning
1/4 cup shredded Monterey Jack cheese, or another mild cheese
4 thin slices tomato
4 hamburger buns, split, toasted
Directions
In medium bowl, combine the ground beef, jalapeno pepper, and Mexican seasoning and mix lightly but thoroughly. Shape into four 1/2-inch-thick patties.
Prepare a charcoal or gas grill so that the coals are medium-hot or preheat the broiler.
Grill or broil the burgers for 10 to 12 minutes or until no longer pink in the center. Approximately 1 minute before the burgers are done, sprinkle each with 1 tablespoon of cheeese.
Place 1 slice tomato on bottom half of each bun and top with a burger. Close and serve immediately with ketchup, salsa, pickles and all the usual trimmings.
JUICY GRILLED BURGERS
This perfect burger recipe comes from Diana Rattray on The Spruce Eats. Diana wrote, “These juicy grilled burgers are perfect for a summer cookout or holiday. Top them off with sliced tomatoes, pickles, and red onions, or add some bacon to your toppings.
“Tomato juice and Worcestershire sauce add to the flavor and juiciness of these hamburgers.
“If you like a flavorful burger, this recipe is an excellent choice. The burgers are made with a small amount of bread crumbs, grated onion, tomato juice (I use V-8), and some simple seasonings.
“See the tips and variations below the recipe for some extra flavor ideas and burger shaping and cooking tips.”
Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 to 5 servings.
Ingredients
1 1/2 pounds chuck (ground, or ground round)
3 tablespoons breadcrumbs (plain, fine, dry)
2 teaspoons Worcestershire sauce
2 tablespoons onion (grated)
Optional: 1/2 teaspoon garlic powder
2 tablespoons tomato juice
Salt to taste (seasoned)
Pepper to taste
Optional: tomatoes (sliced)
Optional: pickles (sliced)
Optional: onion (sliced)
Optional: lettuce
Optional: condiments (as desired)
Directions
Combine the ground beef with bread crumbs, Worcestershire sauce, grated onion, garlic powder, and tomato juice; mix well. Shape the ground beef into 4 to 5 large burger patties. Sprinkle both sides of burgers lightly with seasoned salt and pepper.
Prepare your gas or charcoal grill for high heat and oil the grate with vegetable oil.
Place the burgers on a foil-lined pan. Cover and refrigerate until the grill is ready.
Put burgers on the prepared grill over direct heat. Grill the burgers for about 5 to 7 minutes on each side, or until done as desired.
Serve on split toasted buns with your choice of sliced vegetables and condiments.
Burger Shaping and Cooking Tips
Weigh your burgers as you shape them for uniform size and even cooking.
Using your thumb or a finger, make an indention in the center of each patty, especially if they're quite thick. This will help it stay flat and cook evenly.
Grind your own beef. Choose chuck steak or cubes or boneless short ribs, or another cut with good flavor and a decent amount of fat.
Use an instant-read food thermometer to check the burger temperature. An inexpensive instant-read thermometer is fine, but if you use a food thermometer frequently, consider the ThermoWorks Thermapen. It's super fast and reliable.
Burger Temperatures
Rare: 120 F to 125 F
Medium Rare: 130 F to 135 F
Medium: 140 F to 145 F
Medium Well: 150 F to 155 F
Well Done: 160 F to 165 F
Keep in mind that Foodsafety.gov recommends a minimum safe temperature of 160 F for ground beef, or 165 F for ground poultry.
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
BISTRO ONION BURGERS
This comes from FamilyTime, and starts off, “Are you looking for a quick and easy dinner that everyone will love? Try these burgers that use dry onion soup mix to add a savory touch.” Serves: 6; Prep Time: 5 minutes; Cook Time: 10 minutes
To view this online, click here.
Ingredients
1 1/2 lb. ground beef
1 envelope (about 1 oz.) dry onion soup & recipe mix
3 Tbsp. water
6 Pepperidge Farm® Farmhouse™ Premium White Rolls with Sesame Seeds, split and toasted
lettuce leaves
tomato slices
Directions
Thoroughly mix the beef, soup mix and water. Shape the beef mixture into 6 (1/2-inch thick) burgers.
Cook the burgers in batches in a 10-inch skillett over medium-high heat until well browned on both sides, 10 minutes for medium or to desired doneness.
Serve the burgers on the rolls. Top with the lettuce and tomato.
HONOLULU BOB'S BURGERS
This comes from Country Bob's. Yield: 4 servings.
2 pounds ground beef
Country Bob’s All Purpose Sauce
4 slices Cheddar Cheese
4 well-drained canned pineapple slices
Divide ground beef into 4 portions & shape each into a patty. Grill over hot coals until cooked on one side. Turn patties over. Spread with Country Bob’s All Purpose Sauce & top with pineapple slices. Grill for several minutes or until cooked through. Add cheese slices. Grill until cheese melts. Top with additional Country Bob’s All Purpose Sauce & serve as desired.
BARBECUED HAMBURGERS
This comes from FamilyTime, and begins, “Remember these for your next cookout.”
Serves: 4; Prep Time: 45 minutes; Cook Time: 15 minutes
To view this online, click here.
Ingredients
1 tablespoon vegetable oil
1 small onion, finely chopped or 1 garlic clove, finely minced
1 (4-ounce) can crushed tomatoes
1 tablespoon tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
1/2 teaspoon paprika
salt and pepper, to taste
1 1/2 pounds lean ground beef
4 hamburger buns, toasted
Directions
Heat the oil in a heavy skillet over medium heat. Add the onion and garlic and cook for 10 minutes until softened but not browned. Stir in the tomatoes, tomato paste, Worcestershire sauce, mustard and paprika and simmer for 30 minutes. Season with salt and pepper to taste.
Meanwhile, heat the broiler or light the charcoal grill. Let the coals get medium hot.
Divide the meat into 4 patties. Brush with the sauce and broil or grill for 6 to 7 minutes on each side for medium rare, brushing frequently with the sauce. Serve immediately on the hamburger buns and pass the extra sauce on the side.
JALAPENO CHEESEBURGERS
This yummy burger recipe comes from Familytime, and begins, “A spicy cheeseburger variation custom-made for the hamburger lovers in the family. Serve these with salsa instead of ketchup, if you prefer.”
Serves: 4; Prep Time: 15 minutes; Cook Time: 14 to 16 minutes
To view this online, click here.
Ingredients
1 pound lean ground beef
2 teaspoons seeded, chopped jalapeño pepper
1 1/2 teaspoon Mexican seasoning
1/4 cup shredded Monterey Jack cheese, or another mild cheese
4 thin slices tomato
4 hamburger buns, split, toasted
Directions
In medium bowl, combine the ground beef, jalapeno pepper, and Mexican seasoning and mix lightly but thoroughly. Shape into four 1/2-inch-thick patties.
Prepare a charcoal or gas grill so that the coals are medium-hot or preheat the broiler.
Grill or broil the burgers for 10 to 12 minutes or until no longer pink in the center. Approximately 1 minute before the burgers are done, sprinkle each with 1 tablespoon of cheeese.
Place 1 slice tomato on bottom half of each bun and top with a burger. Close and serve immediately with ketchup, salsa, pickles and all the usual trimmings.
JUICY GRILLED BURGERS
This perfect burger recipe comes from Diana Rattray on The Spruce Eats. Diana wrote, “These juicy grilled burgers are perfect for a summer cookout or holiday. Top them off with sliced tomatoes, pickles, and red onions, or add some bacon to your toppings.
“Tomato juice and Worcestershire sauce add to the flavor and juiciness of these hamburgers.
“If you like a flavorful burger, this recipe is an excellent choice. The burgers are made with a small amount of bread crumbs, grated onion, tomato juice (I use V-8), and some simple seasonings.
“See the tips and variations below the recipe for some extra flavor ideas and burger shaping and cooking tips.”
Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 to 5 servings.
Ingredients
1 1/2 pounds chuck (ground, or ground round)
3 tablespoons breadcrumbs (plain, fine, dry)
2 teaspoons Worcestershire sauce
2 tablespoons onion (grated)
Optional: 1/2 teaspoon garlic powder
2 tablespoons tomato juice
Salt to taste (seasoned)
Pepper to taste
Optional: tomatoes (sliced)
Optional: pickles (sliced)
Optional: onion (sliced)
Optional: lettuce
Optional: condiments (as desired)
Directions
Combine the ground beef with bread crumbs, Worcestershire sauce, grated onion, garlic powder, and tomato juice; mix well. Shape the ground beef into 4 to 5 large burger patties. Sprinkle both sides of burgers lightly with seasoned salt and pepper.
Prepare your gas or charcoal grill for high heat and oil the grate with vegetable oil.
Place the burgers on a foil-lined pan. Cover and refrigerate until the grill is ready.
Put burgers on the prepared grill over direct heat. Grill the burgers for about 5 to 7 minutes on each side, or until done as desired.
Serve on split toasted buns with your choice of sliced vegetables and condiments.
Burger Shaping and Cooking Tips
Weigh your burgers as you shape them for uniform size and even cooking.
Using your thumb or a finger, make an indention in the center of each patty, especially if they're quite thick. This will help it stay flat and cook evenly.
Grind your own beef. Choose chuck steak or cubes or boneless short ribs, or another cut with good flavor and a decent amount of fat.
Use an instant-read food thermometer to check the burger temperature. An inexpensive instant-read thermometer is fine, but if you use a food thermometer frequently, consider the ThermoWorks Thermapen. It's super fast and reliable.
Burger Temperatures
Rare: 120 F to 125 F
Medium Rare: 130 F to 135 F
Medium: 140 F to 145 F
Medium Well: 150 F to 155 F
Well Done: 160 F to 165 F
Keep in mind that Foodsafety.gov recommends a minimum safe temperature of 160 F for ground beef, or 165 F for ground poultry.
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
BISTRO ONION BURGERS
This comes from FamilyTime, and starts off, “Are you looking for a quick and easy dinner that everyone will love? Try these burgers that use dry onion soup mix to add a savory touch.” Serves: 6; Prep Time: 5 minutes; Cook Time: 10 minutes
To view this online, click here.
Ingredients
1 1/2 lb. ground beef
1 envelope (about 1 oz.) dry onion soup & recipe mix
3 Tbsp. water
6 Pepperidge Farm® Farmhouse™ Premium White Rolls with Sesame Seeds, split and toasted
lettuce leaves
tomato slices
Directions
Thoroughly mix the beef, soup mix and water. Shape the beef mixture into 6 (1/2-inch thick) burgers.
Cook the burgers in batches in a 10-inch skillett over medium-high heat until well browned on both sides, 10 minutes for medium or to desired doneness.
Serve the burgers on the rolls. Top with the lettuce and tomato.
HONOLULU BOB'S BURGERS
This comes from Country Bob's. Yield: 4 servings.
2 pounds ground beef
Country Bob’s All Purpose Sauce
4 slices Cheddar Cheese
4 well-drained canned pineapple slices
Divide ground beef into 4 portions & shape each into a patty. Grill over hot coals until cooked on one side. Turn patties over. Spread with Country Bob’s All Purpose Sauce & top with pineapple slices. Grill for several minutes or until cooked through. Add cheese slices. Grill until cheese melts. Top with additional Country Bob’s All Purpose Sauce & serve as desired.
Thursday, February 11, 2016
Diabetic Thursday
Here are today's six recipes. Enjoy!
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
http://diabeticgourmet.com/articles/695.shtml
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
CHICKEN OLE
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/745.shtml
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.
Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
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
CARROT-RAISIN SALAD
Yield: 4 servings
Serving Size: 1/2 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/734.shtml
Ingredients
2 tablespoons reduced-fat mayonnaise
1/4 cup low-fat buttermilk
1/2 tablespoon cider vinegar
1 teaspoon mild or strong honey (optional)
1 cup cooked brown rice
3 medium carrots, grated or shredded (1 cup)
1/3 cup dark raisins
Directions
Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).
Add the rice, carrots, and raisins, and stir to mix well.
Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
http://diabeticgourmet.com/articles/695.shtml
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
CHICKEN OLE
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/745.shtml
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.
Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
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
CARROT-RAISIN SALAD
Yield: 4 servings
Serving Size: 1/2 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/734.shtml
Ingredients
2 tablespoons reduced-fat mayonnaise
1/4 cup low-fat buttermilk
1/2 tablespoon cider vinegar
1 teaspoon mild or strong honey (optional)
1 cup cooked brown rice
3 medium carrots, grated or shredded (1 cup)
1/3 cup dark raisins
Directions
Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).
Add the rice, carrots, and raisins, and stir to mix well.
Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
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