Diabetic Thursday

Time again for Diabetic Thursday. So...Here are today's six diabetic recipes. Enjoy!

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

Yield: 16 appetizers

Print: http://diabeticgourmet.com/recipes/html/784.shtml

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Sodium: 106 mg; Cholesterol: 1 mg; Fat: 0.9 g; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

QUESADILLAS

Yield: 8 servings (2 wedges)

Source: Forbidden Foods Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/899.shtml

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 8-inch flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside. Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Protein: 6 g; Fat: 6 g; Sodium: 211 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Fat

CHICKEN FAJITAS

Yield: 4 servings

Print: http://diabeticgourmet.com/articles/417.shtml

Ingredients

1/2 lb. boneless, skinless chicken breast, cut into very thin strips

1 tsp. ground cumin

Juice of 1/2 lime

1 Tbsp. canola oil, divided

1/2 large white onion, thinly sliced

1 medium green bell pepper, seeded, cut in 1/2 inch strips

1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips

1/2 cup well-drained salsa

2-4 Tbsp. (according to taste) minced cilantro leaves

4 whole-wheat tortillas

Directions

Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally. About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.

Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Saute until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.

Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.

Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.

Nutritional Information Per Serving: 190 calories, 5 g. total fat, Less than 1 g. saturated fat, 26 g. carbohydrate, 17 g. protein, 3 g. dietary fiber, 350 mg. Sodium, Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat, 1 Vegetable

TURKEY FAJITAS

Makes 6 fajitas, 6 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/707.shtml

Ingredients

2 tsp. fresh lime juice

1 clove garlic, finely minced

1 tsp. finely chopped jalapeno pepper

3/4 pound turkey breast cutlets, diced

1/2 cup low-fat or fat-free plain yogurt

3/4 cup (packed) fresh cilantro leaves

6 large (10-inch) flour tortillas, preferably whole-wheat

1 Tbsp. canola oil

Salt and freshly ground black pepper, to taste

2 cups Romaine lettuce, cut crosswise into strips

1 cup red, green or yellow bell pepper, thinly sliced

Directions

Preheat oven to 350 degrees.

Combine lime juice, garlic and jalapeno in a bowl. Add turkey, turn to coat and set aside.

Purée yogurt and cilantro in food processor or blender until smooth. Transfer to a small bowl and set aside. (Sauce can be made ahead if refrigerated until ready to use. Remove from refrigerator early enough to bring sauce to room temperature before using.)

Wrap tortillas in foil and place in oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until very hot. Add oil and tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly, until cooked through and lightly browned. Transfer to a medium bowl and sprinkle with salt and pepper.

On each tortilla, place a layer of shredded Romaine, and one-sixth of the turkey and the peppers. Add a spoonful of cilantro-yogurt sauce. Fold tortillas around filling and place on a serving platter. Serve with yogurt-cilantro sauce.

Nutritional Information Per Serving: Calories: 174; Protein: 18 g; Fat: 3 g; Sodium: 238 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch, 3 Low-fat Meat

MEXICAN FIESTA BURGERS CON QUESO

Makes 4 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1226.shtml

Ingredients

1 pound 95% lean ground beef

1/4 cup finely chopped onion

1 jalapeno pepper, minced

2 tablespoons finely chopped fresh cilantro

1/2 cup shredded Chihuahua cheese, divided

4 small tortillas, warmed or hamburger buns, split, toasted

Toppings:

Thinly sliced lettuce, chopped tomato, avocado slices, salsa, sour cream, guacamole (optional)

Directions

Combine Ground Beef, onion, jalapeno, cilantro and 1/4 cup cheese in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

To grill (if preferred, a skillet version follows), place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.

Place burgers in tortillas or buns; season with salt and black pepper, as desired. Top with desired toppings.

Alternative skillet version: Heat large nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes turning occasionally, until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. About 3 minutes before burgers are done, top evenly with remaining 1/4 cup cheese.

Nutritional Information Per Serving: Calories: 291; Protein: 28 g; Fat: 12 g; Sodium: 339 mg; Cholesterol: 79 mg; Saturated Fat: 6 g; Dietary Fiber: 1 g; Carbohydrates: 17 g

LEMON-ROSEMARY CHICKEN BREASTS

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/653.shtml

Source: The All New Good Housekeeping Cookbook

Ingredients

2 lemons

1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary

1 garlic clove, finely chopped

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

4 small skinless, boneless chicken breast halves (1 pound)

Directions

Prepare grill.

From 1 lemon, grate 2 teaspoons peel.

From 1/2 lemon, cut thin slices; reserve for garnish.

Squeeze juice from remaining 3 lemon halves into medium bowl.

Stir in lemon peel, rosemary, garlic, oil, salt and pepper.

Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.

Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.

Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.

Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat

Diabetic Thursday

Here are today's six recipes to try. Enjoy!

DATE NUT BREAD

Yield: 16 servings

Source: Forbidden Foods Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/391.shtml

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Protein: 2 g; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Carbohydrate, 1 Fat

TURKEY FAJITAS

Makes 6 fajitas, 6 servings.

View recipe: http://diabeticgourmet.com/recipes/html/707.shtml

Ingredients

2 tsp. fresh lime juice

1 clove garlic, finely minced

1 tsp. finely chopped jalapeno pepper

3/4 pound turkey breast cutlets, diced

1/2 cup low-fat or fat-free plain yogurt

3/4 cup (packed) fresh cilantro leaves

6 large (10-inch) flour tortillas, preferably whole-wheat

1 Tbsp. canola oil

Salt and freshly ground black pepper, to taste

2 cups Romaine lettuce, cut crosswise into strips

1 cup red, green or yellow bell pepper, thinly sliced

Directions

Preheat oven to 350 degrees.

Combine lime juice, garlic and jalapeno in a bowl. Add turkey, turn to coat and set aside.

Purée yogurt and cilantro in food processor or blender until smooth. Transfer to a small bowl and set aside. (Sauce can be made ahead if refrigerated until ready to use. Remove from refrigerator early enough to bring sauce to room temperature before using.)

Wrap tortillas in foil and place in oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until very hot. Add oil and tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly, until cooked through and lightly browned. Transfer to a medium bowl and sprinkle with salt and pepper.

On each tortilla, place a layer of shredded Romaine, and one-sixth of the turkey and the peppers. Add a spoonful of cilantro-yogurt sauce. Fold tortillas around filling and place on a serving platter. Serve with yogurt-cilantro sauce.

Nutritional Information Per Serving: Calories: 174; Protein: 18 g; Fat: 3 g; Sodium: 238 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch, 3 Low-fat Meat

CHOCOLATE BANANA PARFAIT

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g ; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit



LEMONY ROASTED ASPARAGUS

Yield: 4 servings

Info: http://diabeticgourmet.com/book_archive/details/32.shtml

Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes

Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.

Ingredients

1 lemon

1 pound fresh asparagus, wood stems removed

2 teaspoons olive oil

Directions

Preheat the oven to 425 degrees F.

Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.

Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.

Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.

Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers

Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/776.shtml

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg ; Saturated Fat: 0.6 g ; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

SPANISH BLACK BEAN SOUP

Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/402.shtml

Ingredients

2 teaspoons chicken broth

1 teaspoon olive oil

3 cloves garlic, minced

1 medium yellow onion, minced

1 teaspoon fresh minced oregano

1 teaspoon cumin

1 teaspoon chili powder or 1/2 teaspoon cayenne pepper

1 medium red pepper, chopped

1 medium carrot, coarsely chopped

3 cups cooked black beans (from scratch; or canned, rinsed, and drained)

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

1/2 cup dry red wine

Salt and pepper to taste

Directions

In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.

Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 149; Protein: 9 g; Fat: 1 g; Sodium: 134 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 1 Very Lean Meat