Many of us in the U.S. grew up thinking of turkey as the main dish on holidays. In reality, though, there's no reason you can't fix turkey the rest of the year.
To that end, here are six yummy turkey recipes to help you through the day, including Turkey London Broil and Turkey Sliders with Avocado Mushrooms and Swiss Cheese. Enjoy!
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!
BUTTERNUT SQUASH AND TURKEY CHILI
This comes from the Food Network, and begins, "This recipe captures many of the traditional flavors of chili, but boosts its texture, color and vitamins. We've used protein-rich black beans, lean ground turkey and sweet butternut squash, as well adding some unexpected crunch and thickening power with chia seeds."
Prep Time: 25 minutes; Cook Time: 1 hour; Total Time: 1 hour 25 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/butternut-squash-and-turkey-chili-3363131.
Ingredients
3 teaspoons olive oil
1 pound 99 percent fat-free ground turkey
1 medium onion, diced
3 cloves garlic, minced
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
3 tablespoons tomato paste
Kosher salt
1 small butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 3-1/2 cups)
4 ripe plum tomatoes, chopped
Two 14-ounce cans black beans, drained and rinsed
1/4 cup chia seeds
Freshly ground black pepper
1 to 2 tablespoons apple cider vinegar
1/4 cup fresh cilantro leaves, chopped
1/4 cup reduced-fat sour cream
Directions
Heat 1-1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes. Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.
Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar. Spoon the chili into bowls and top each bowl with cilantro and a dollop of sour cream.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
TURKEY SLIDERS WITH AVOCADO, MUSHROOMS, AND SWISS CHEESE
This is from American Heart Association, and begins, "These mini turkey burgers just melt in your mouth thanks to gooey cheese, warm mushrooms, and creamy avocado."
Makes 4 servings; Serving Size: 2 sliders
To view this yumminess online, go to https://recipes.heart.org/en/recipes/turkey-sliders-with-avocado-mushrooms-and-swiss-cheese.
Ingredients
8 whole-grain slider buns (lowest sodium available)
1 1/4 pounds ground skinless turkey breast
1/4 teaspoon salt
1 cup sliced brown (cremimi) mushrooms
4 slices low-fat Swiss cheese, cut in half
1 medium avocado, peeled, pitted, and mashed with a fork
1 medium tomato, cut into 8 slices (about 1/4-inch thick)
Directions
Preheat the oven to 450°F.
Arrange the buns with the cut side up in a single layer on a baking sheet. Set aside.
Using your hands or a spoon, shape the turkey into 8 patties, each about 3 inches in diameter. (The uncooked patties will be larger than the bun and will shrink as they cook.) Sprinkle the salt over each patty.
Heat a large nonstick skillet or griddle pan over medium-high heat.
Cook the patties for 2 to 3 minutes. Turn over. Cook for 2 to 3 minutes, or until the patties are no longer pink in the center and register 165°F on an instant-read thermometer.
Transfer the patties to the bottoms of the buns.
In the same skillet, cook the mushrooms over medium heat for about 3 minutes, or until soft, stirring frequently.
Spoon the mushrooms onto each patty. Top with the Swiss cheese.
Place the baking sheet on the middle rack of the oven. Bake the sliders for 1 to 2 minutes, or until the Swiss cheese is melted and the buns are heated through. Remove from the oven.
Spread the avocado over the Swiss cheese. Top with the tomato slices. Put the tops of the buns on the sliders.
Using four short skewers, pierce two sliders with each skewer, if desired. Serve immediately.
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
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 Turkey London Broil. Show all posts
Showing posts with label Turkey London Broil. Show all posts
Wednesday, April 19, 2023
Thursday, August 5, 2021
Turkey Recipes
Many of us in the U.S. grew up thinking of turkey as a holiday meal. While it is, there's no reason why turkey can't be cooked at other times of the year.
Today's offerings of six turkey recipes include Turkey Sliders with Avocado Mushrooms and Swiss Cheese and Baked Turkey Enchiladas. Enjoy!
BUTTERNUT SQUASH AND TURKEY CHILI
This comes from the Food Network, and begins, "This recipe captures many of the traditional flavors of chili, but boosts its texture, color and vitamins. We've used protein-rich black beans, lean ground turkey and sweet butternut squash, as well adding some unexpected crunch and thickening power with chia seeds."
Prep Time: 25 minutes; Cook Time: 1 hour; Total Time: 1 hour 25 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/butternut-squash-and-turkey-chili-3363131.
Ingredients
3 teaspoons olive oil
1 pound 99 percent fat-free ground turkey
1 medium onion, diced
3 cloves garlic, minced
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
3 tablespoons tomato paste
Kosher salt
1 small butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 3 1/2 cups)
4 ripe plum tomatoes, chopped
Two 14-ounce cans black beans, drained and rinsed
1/4 cup chia seeds
Freshly ground black pepper
1 to 2 tablespoons apple cider vinegar
1/4 cup fresh cilantro leaves, chopped
1/4 cup reduced-fat sour cream
Directions
Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes. Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.
Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar. Spoon the chili into bowls and top each bowl with cilantro and a dollop of sour cream.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
TURKEY BREAST ROULADE WITH GARLIC AND ROSMARY
This recipe is by Ina Garten and adapted by Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, "Ina Garten has been known as the Barefoot Contessa since she opened a gourmet store by that name in East Hampton, N.Y., in 1985. She shared this recipe from her book “Modern Comfort Food” with The Times for Thanksgiving in 2020, when many cooks were looking for alternatives to whole turkey. If you don’t like fennel seeds, leave them out: Garlic, sage and rosemary give this roast the flavors of Italian porchetta, and it will still be fragrant, juicy and delicious without them."
Time: 3 hours; Yield: 8 to 10 servings
This yummy recipe (and aren't most of Ina's recipes yummy?) was featured in "How Does Ina Do It?", and can be viewed online at https://cooking.nytimes.com/recipes/1021643-turkey-breast-roulade-with-garlic-and-rosemary.
Ingredients
4 tablespoons good-quality olive oil
1 large yellow onion, chopped (about 1 1/2 cups)
3/4 teaspoon whole fennel seeds
6 garlic cloves, minced (about 2 tablespoons)
1 tablespoon chopped fresh sage leaves, plus 4 whole sage leaves
1 tablespoon minced fresh rosemary leaves
1 whole butterflied boneless, skin-on turkey breast (about 4 to 5 pounds)
Kosher salt and freshly ground black pepper
1/4 cup cold unsalted butter (1/2 stick)
4 ounces thinly sliced prosciutto
1 cup dry white wine, such as Chablis
Preparation
Heat the oven to 350 degrees.
Heat 2 tablespoons olive oil in a medium (10-inch) skillet over medium heat. Add the onion and fennel seeds and cook for 6 to 8 minutes, tossing occasionally, until the onion is tender. Add the garlic and cook for 1 minute. Off the heat, stir in the chopped sage and the rosemary; set aside to cool.
Set the turkey breast on a cutting board and open it up, skin side down. If necessary, pound the turkey to an even thickness of about 1 inch. Sprinkle the turkey with 4 teaspoons salt and 1 1/2 teaspoons pepper. Once the onion mixture has cooled, spread it evenly on the meat. Grate the butter and sprinkle it on top. Arrange the prosciutto on top to totally cover the filling and meat.
Starting at one long end of the turkey breast, roll the meat up jelly-roll style to make a compact cylindrical roulade, ending with the seam side down. Tie the roulade tightly with kitchen twine at 2 to 2 1/2-inch intervals to ensure that it will roast evenly. Slip the whole sage leaves under the twine down the center of the roulade.
Place the roulade, seam side down, in a roasting pan and pat the skin dry with paper towels. Brush the skin with the remaining 2 tablespoons olive oil and sprinkle with 1 teaspoon salt and 1/2 teaspoon pepper. Pour the wine and 1 cup water into the roasting pan, surrounding the turkey with the liquids without pouring them directly over the roulade. Roast for 1 1/4 to 1 1/2 hours, until the skin is golden brown and the internal temperature is 150 degrees.
Remove from the oven, cover the turkey with foil, and allow to rest for 15 minutes. Remove the string, slice the roulade crosswise in 1/2-inch-thick slices, and serve warm with the pan juices.
BAKED TURKEY ENCHILADAS
This comes from Diana Rattray, a contributor at The Spruce Eats. She wrote, " Turkey enchiladas are made with leftover turkey, cheese, sour cream, and tortillas. Serve these flavorful turkey enchiladas with rice and refried beans.
"Enchiladas are typically made with corn tortillas, but you can use corn or flour in these turkey enchiladas. The easy sauce is made with mild chile peppers, but if you like a little heat, add some finely chopped jalapeno rings."
Prep Time: 20 minutes; Cook Time: 62 minutes; Total: 82 minutes; Makes 6 servings
To view this online, go to https://www.thespruceeats.com/baked-turkey-enchiladas-recipe-3061803.
Ingredients
3 cups turkey (shredded)
2 cups sour cream
2 1/2 cups cheddar cheese (shredded or a Mexican blend of cheeses, divided)
1 teaspoon salt
12 (10-inch) tortillas (corn or flour)
1/3 cup corn oil
For the Sauce
2 cans mild green chile peppers (4 ounces each)
Ingredients
1 clove garlic (minced)
2 tablespoons extra virgin olive oil
1 1/2 pounds stewed tomatoes
2 cups onion (chopped)
1 teaspoon salt
1/2 teaspoon oregano
1/2 cup water
Directions
Gather the ingredients. Preheat the oven to 350 F.
Lightly grease a 9x13x2-inch baking pan.
Combine the shredded turkey with sour cream, 2 cups of the shredded cheddar cheese, and salt. Stir to blend thoroughly.
Heat the oil and dip tortillas in until soft and drain. Or, follow package directions for heating tortillas in the microwave oven or conventional oven.
Stuff the warm tortillas with turkey mixture and roll up. Arrange the filled rolls seam side down, side-by-side in the prepared baking pan.
Gather the sauce ingredients.
In a skillet, saute the chile peppers with garlic in the olive oil for 2 to 3 minutes. Add the stewed tomatoes, onions, salt, oregano, and water. Simmer uncovered until the sauce is reduced and thickened, or about 1/2 hour.
Pour the chile sauce over enchiladas and bake them for about 30 minutes, or until hot and bubbly.
Sprinkle with the remaining 1/2 cup of shredded cheese and return them to the oven for a few minutes, or just until the cheese has melted.
Let the casserole stand for about 5 minutes.
Serve and enjoy!
Recipe Variations
Make the enchiladas with cooked shredded chicken instead of turkey. Chicken thighs make a good filling.
Replace the cheddar or cheddar jack cheese with pepper jack or a taco seasoned blend.
Add a few tablespoons of chopped fresh cilantro to the filling.
Garnish the enchiladas with 1 tablespoon of chopped fresh cilantro or some sliced green onion tops when they come out of the oven.
Add 1 cup of cooked or canned black beans or pinto beans to the turkey filling or replace some of the turkey with the beans. It's a good, budget-friendly way to stretch the turkey.
TURKEY SLIDERS WITH AVOCADO, MUSHROOMS, AND SWISS CHEESE
This is from American Heart Association, and begins, "These mini turkey burgers just melt in your mouth thanks to gooey cheese, warm mushrooms, and creamy avocado."
Makes 4 servings; Serving Size: 2 sliders
To view this yumminess online, go to https://recipes.heart.org/en/recipes/turkey-sliders-with-avocado-mushrooms-and-swiss-cheese.
Ingredients
8 whole-grain slider buns (lowest sodium available)
1 1/4 pounds ground skinless turkey breast
1/4 teaspoon salt
1 cup sliced brown (cremimi) mushrooms
4 slices low-fat Swiss cheese, cut in half
1 medium avocado, peeled, pitted, and mashed with a fork
1 medium tomato, cut into 8 slices (about 1/4-inch thick)
Directions
Preheat the oven to 450°F.
Arrange the buns with the cut side up in a single layer on a baking sheet. Set aside.
Using your hands or a spoon, shape the turkey into 8 patties, each about 3 inches in diameter. (The uncooked patties will be larger than the bun and will shrink as they cook.) Sprinkle the salt over each patty.
Heat a large nonstick skillet or griddle pan over medium-high heat.
Cook the patties for 2 to 3 minutes. Turn over. Cook for 2 to 3 minutes, or until the patties are no longer pink in the center and register 165°F on an instant-read thermometer.
Transfer the patties to the bottoms of the buns.
In the same skillet, cook the mushrooms over medium heat for about 3 minutes, or until soft, stirring frequently.
Spoon the mushrooms onto each patty. Top with the Swiss cheese.
Place the baking sheet on the middle rack of the oven. Bake the sliders for 1 to 2 minutes, or until the Swiss cheese is melted and the buns are heated through. Remove from the oven.
Spread the avocado over the Swiss cheese. Top with the tomato slices. Put the tops of the buns on the sliders.
Using four short skewers, pierce two sliders with each skewer, if desired. Serve immediately.
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
Today's offerings of six turkey recipes include Turkey Sliders with Avocado Mushrooms and Swiss Cheese and Baked Turkey Enchiladas. Enjoy!
BUTTERNUT SQUASH AND TURKEY CHILI
This comes from the Food Network, and begins, "This recipe captures many of the traditional flavors of chili, but boosts its texture, color and vitamins. We've used protein-rich black beans, lean ground turkey and sweet butternut squash, as well adding some unexpected crunch and thickening power with chia seeds."
Prep Time: 25 minutes; Cook Time: 1 hour; Total Time: 1 hour 25 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/butternut-squash-and-turkey-chili-3363131.
Ingredients
3 teaspoons olive oil
1 pound 99 percent fat-free ground turkey
1 medium onion, diced
3 cloves garlic, minced
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
3 tablespoons tomato paste
Kosher salt
1 small butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 3 1/2 cups)
4 ripe plum tomatoes, chopped
Two 14-ounce cans black beans, drained and rinsed
1/4 cup chia seeds
Freshly ground black pepper
1 to 2 tablespoons apple cider vinegar
1/4 cup fresh cilantro leaves, chopped
1/4 cup reduced-fat sour cream
Directions
Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes. Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.
Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar. Spoon the chili into bowls and top each bowl with cilantro and a dollop of sour cream.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
TURKEY BREAST ROULADE WITH GARLIC AND ROSMARY
This recipe is by Ina Garten and adapted by Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, "Ina Garten has been known as the Barefoot Contessa since she opened a gourmet store by that name in East Hampton, N.Y., in 1985. She shared this recipe from her book “Modern Comfort Food” with The Times for Thanksgiving in 2020, when many cooks were looking for alternatives to whole turkey. If you don’t like fennel seeds, leave them out: Garlic, sage and rosemary give this roast the flavors of Italian porchetta, and it will still be fragrant, juicy and delicious without them."
Time: 3 hours; Yield: 8 to 10 servings
This yummy recipe (and aren't most of Ina's recipes yummy?) was featured in "How Does Ina Do It?", and can be viewed online at https://cooking.nytimes.com/recipes/1021643-turkey-breast-roulade-with-garlic-and-rosemary.
Ingredients
4 tablespoons good-quality olive oil
1 large yellow onion, chopped (about 1 1/2 cups)
3/4 teaspoon whole fennel seeds
6 garlic cloves, minced (about 2 tablespoons)
1 tablespoon chopped fresh sage leaves, plus 4 whole sage leaves
1 tablespoon minced fresh rosemary leaves
1 whole butterflied boneless, skin-on turkey breast (about 4 to 5 pounds)
Kosher salt and freshly ground black pepper
1/4 cup cold unsalted butter (1/2 stick)
4 ounces thinly sliced prosciutto
1 cup dry white wine, such as Chablis
Preparation
Heat the oven to 350 degrees.
Heat 2 tablespoons olive oil in a medium (10-inch) skillet over medium heat. Add the onion and fennel seeds and cook for 6 to 8 minutes, tossing occasionally, until the onion is tender. Add the garlic and cook for 1 minute. Off the heat, stir in the chopped sage and the rosemary; set aside to cool.
Set the turkey breast on a cutting board and open it up, skin side down. If necessary, pound the turkey to an even thickness of about 1 inch. Sprinkle the turkey with 4 teaspoons salt and 1 1/2 teaspoons pepper. Once the onion mixture has cooled, spread it evenly on the meat. Grate the butter and sprinkle it on top. Arrange the prosciutto on top to totally cover the filling and meat.
Starting at one long end of the turkey breast, roll the meat up jelly-roll style to make a compact cylindrical roulade, ending with the seam side down. Tie the roulade tightly with kitchen twine at 2 to 2 1/2-inch intervals to ensure that it will roast evenly. Slip the whole sage leaves under the twine down the center of the roulade.
Place the roulade, seam side down, in a roasting pan and pat the skin dry with paper towels. Brush the skin with the remaining 2 tablespoons olive oil and sprinkle with 1 teaspoon salt and 1/2 teaspoon pepper. Pour the wine and 1 cup water into the roasting pan, surrounding the turkey with the liquids without pouring them directly over the roulade. Roast for 1 1/4 to 1 1/2 hours, until the skin is golden brown and the internal temperature is 150 degrees.
Remove from the oven, cover the turkey with foil, and allow to rest for 15 minutes. Remove the string, slice the roulade crosswise in 1/2-inch-thick slices, and serve warm with the pan juices.
BAKED TURKEY ENCHILADAS
This comes from Diana Rattray, a contributor at The Spruce Eats. She wrote, " Turkey enchiladas are made with leftover turkey, cheese, sour cream, and tortillas. Serve these flavorful turkey enchiladas with rice and refried beans.
"Enchiladas are typically made with corn tortillas, but you can use corn or flour in these turkey enchiladas. The easy sauce is made with mild chile peppers, but if you like a little heat, add some finely chopped jalapeno rings."
Prep Time: 20 minutes; Cook Time: 62 minutes; Total: 82 minutes; Makes 6 servings
To view this online, go to https://www.thespruceeats.com/baked-turkey-enchiladas-recipe-3061803.
Ingredients
3 cups turkey (shredded)
2 cups sour cream
2 1/2 cups cheddar cheese (shredded or a Mexican blend of cheeses, divided)
1 teaspoon salt
12 (10-inch) tortillas (corn or flour)
1/3 cup corn oil
For the Sauce
2 cans mild green chile peppers (4 ounces each)
Ingredients
1 clove garlic (minced)
2 tablespoons extra virgin olive oil
1 1/2 pounds stewed tomatoes
2 cups onion (chopped)
1 teaspoon salt
1/2 teaspoon oregano
1/2 cup water
Directions
Gather the ingredients. Preheat the oven to 350 F.
Lightly grease a 9x13x2-inch baking pan.
Combine the shredded turkey with sour cream, 2 cups of the shredded cheddar cheese, and salt. Stir to blend thoroughly.
Heat the oil and dip tortillas in until soft and drain. Or, follow package directions for heating tortillas in the microwave oven or conventional oven.
Stuff the warm tortillas with turkey mixture and roll up. Arrange the filled rolls seam side down, side-by-side in the prepared baking pan.
Gather the sauce ingredients.
In a skillet, saute the chile peppers with garlic in the olive oil for 2 to 3 minutes. Add the stewed tomatoes, onions, salt, oregano, and water. Simmer uncovered until the sauce is reduced and thickened, or about 1/2 hour.
Pour the chile sauce over enchiladas and bake them for about 30 minutes, or until hot and bubbly.
Sprinkle with the remaining 1/2 cup of shredded cheese and return them to the oven for a few minutes, or just until the cheese has melted.
Let the casserole stand for about 5 minutes.
Serve and enjoy!
Recipe Variations
Make the enchiladas with cooked shredded chicken instead of turkey. Chicken thighs make a good filling.
Replace the cheddar or cheddar jack cheese with pepper jack or a taco seasoned blend.
Add a few tablespoons of chopped fresh cilantro to the filling.
Garnish the enchiladas with 1 tablespoon of chopped fresh cilantro or some sliced green onion tops when they come out of the oven.
Add 1 cup of cooked or canned black beans or pinto beans to the turkey filling or replace some of the turkey with the beans. It's a good, budget-friendly way to stretch the turkey.
TURKEY SLIDERS WITH AVOCADO, MUSHROOMS, AND SWISS CHEESE
This is from American Heart Association, and begins, "These mini turkey burgers just melt in your mouth thanks to gooey cheese, warm mushrooms, and creamy avocado."
Makes 4 servings; Serving Size: 2 sliders
To view this yumminess online, go to https://recipes.heart.org/en/recipes/turkey-sliders-with-avocado-mushrooms-and-swiss-cheese.
Ingredients
8 whole-grain slider buns (lowest sodium available)
1 1/4 pounds ground skinless turkey breast
1/4 teaspoon salt
1 cup sliced brown (cremimi) mushrooms
4 slices low-fat Swiss cheese, cut in half
1 medium avocado, peeled, pitted, and mashed with a fork
1 medium tomato, cut into 8 slices (about 1/4-inch thick)
Directions
Preheat the oven to 450°F.
Arrange the buns with the cut side up in a single layer on a baking sheet. Set aside.
Using your hands or a spoon, shape the turkey into 8 patties, each about 3 inches in diameter. (The uncooked patties will be larger than the bun and will shrink as they cook.) Sprinkle the salt over each patty.
Heat a large nonstick skillet or griddle pan over medium-high heat.
Cook the patties for 2 to 3 minutes. Turn over. Cook for 2 to 3 minutes, or until the patties are no longer pink in the center and register 165°F on an instant-read thermometer.
Transfer the patties to the bottoms of the buns.
In the same skillet, cook the mushrooms over medium heat for about 3 minutes, or until soft, stirring frequently.
Spoon the mushrooms onto each patty. Top with the Swiss cheese.
Place the baking sheet on the middle rack of the oven. Bake the sliders for 1 to 2 minutes, or until the Swiss cheese is melted and the buns are heated through. Remove from the oven.
Spread the avocado over the Swiss cheese. Top with the tomato slices. Put the tops of the buns on the sliders.
Using four short skewers, pierce two sliders with each skewer, if desired. Serve immediately.
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
Friday, March 5, 2021
Friday Recipes
It's finally Friday, time to Celebrate, with a little help from Playing for Change's version of the Kool and the Gang song.
And since we need to eat, here are six yummy recipes to help you through the weekend, including Mexican-Style Stuffed Bell Peppers and Caramel Apple Pizza. Enjoy!
MAQUE CHOUX
This is from Gabrielle Hamilton at The New York Times cooking e-newsletter. Gabrielle wrote, "This classic Cajun side dish is a sweet, hot, juicy, milky, buttery combination of corn, onions and peppers. It’s often cooked in rendered bacon fat and enriched with heavy cream, but this version relies upon only butter and a little water in their place, which allow the ingredients’ flavors to sing more clearly. While it is commonly understood that Fat Equals Flavor, there is a point at which too much fat actually masks complexities in flavors and dulls their vibrancy. Try the maque choux this way and see if you notice how bold and lively it tastes. If you miss the smokiness that bacon imparts, try instead a pinch of smoked paprika stirred in at the end."
Yield: About 1 generous quart; Time: 20 minutes
This was featured in "This Cajun Corn Dish Screams ‘Summer’", and can be viewed online at https://cooking.nytimes.com/recipes/1021176-maque-choux.
Note: I highly recommend reading the article ("featured in" link, above). I read it in The New York Times Magazine on Sunday, June 21. Interesting reading.
Ingredients
3 fresh ears of corn, shucked
8 tablespoons unsalted butter (1 stick)
1/2 red onion, cut into small dice
2 celery ribs, cut into small dice
Kosher salt
1 red bell pepper, cored, seeded and cut into small dice
1 small poblano pepper, cored, seeded and cut into small dice
1 small serrano chile, very thinly sliced
Freshly ground black pepper
Smoked paprika (optional)
Preparation
Working with 1 corn cob at a time, set the ear of corn upright in a medium bowl. Shave the corn from the cob by slicing down the sides using the tip of a sharp chef’s knife, holding the knife almost vertical. (This gives you neat tablets of corn that land squarely in the bowl and keeps the kernels from scattering all over the counter.) Using the back of the knife, scrape each cob to release all the nibs and the “milk” of the kernels into the bowl. Repeat with remaining ears of corn, then snap the cobs in half, and add them to the bowl.
In a large, deep sauté pan, melt 3 tablespoons butter over medium heat until foaming. Add onion and celery, and season with 1 or 2 pinches of kosher salt. Stir constantly until softened and translucent but not browned, about 5 minutes.
Add 2 tablespoons butter and the bell pepper, poblano and serrano, and stir constantly, adding another pinch of kosher salt, letting the butter melt and the peppers soften and become translucent, about 2 or 3 minutes. You will smell the peppers’ sweetness and their mild capsaicin releasing.
Add the final 3 tablespoons butter and the corn mixture from the bowl, cobs included, and another pinch of kosher salt. Stir constantly to coat with the butter and combine thoroughly.
When everything starts to hiss and sound hot, but isn’t cooking so hard as to take color, add 1/2 cup water and a healthy few grinds of black pepper, and cover the pan for a couple of minutes to steam/shallow braise the mixture.
Remove the lid, and stir well, noticing the corn releasing its liquid and the kernels softening, and the cobs turning somewhat translucent, if however vague. You will notice a general softening and melding together. Return the lid, and let cook a few more minutes, noticing the water evaporating and the remaining liquid reducing and gaining some “body” and gloss. Discard the corn cobs, but do suck them before tossing — those buttery juices make a nice cook’s treat.
Taste for salt, and serve. It should be sweet, spicy, a bit wet and surprisingly complex, given the few ingredients and their ordinariness. If you want a smoky taste, add a good pinch of smoked paprika.
STRAWBERRY AND SESAME SWIRL SOFT SERVE
This is from Clare de Boer in The New York Times (Wednesday, July 8, 2020). Clare wrote, "Strawberries and cream get a double dose of sesame from tahini and halvah. The tahini adds richness, and the slightly salty halvah has a cookie-dough effect: Everyone will mine for it. Eat it quickly before it melts, ideally with extra halvah on standby."
Time: 1 minute; Yield: 2 servings (about 2 cups)
This was featured in "Turn Your Frozen Fruit Into the Simplest Soft Serve", and can be viewed online at https://cooking.nytimes.com/recipes/1021222-strawberry-and-sesame-swirl-soft-serve.
Ingredients
2 cups frozen strawberries (about 10 ounces)
1/2 cup full-fat Greek yogurt or labneh
2 tablespoons heavy cream
2 tablespoons tahini
4 teaspoons confectioners’ sugar
1/4 cup sesame halvah (about 2 ounces), plus more for garnish
Preparation
Place the strawberries, yogurt, cream, tahini and sugar in a blender or food processor, and blitz, scraping down the sides as needed, until smooth.
Crumble the halvah on top and stir through to distribute. Serve in chilled glasses with more halvah crumbled on top. Eat quickly.
CARAMEL APPLE PIZZA
This comes from the infamous long-since-forgotten emailing list. It begins, “Friends and family will go nuts for this simple-to-fix spicy fruit dessert.”
Ingredients
Caramel Syrup (See Below)
2 medium cooking apples, thinly sliced
1 tablespoon lemon juice
1/2 cup sugar
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 package (3 ounces) cream cheese, softened
1 egg
1 teaspoon vanilla
1 package (17.3 ounces) frozen puff pastry, thawed
1 cup chopped nuts, toasted
Directions
Heat oven to 400ºF. Line 2 cookie sheets with aluminum foil or cooking parchment paper. Make Caramel Syrup.
Toss apples and lemon juice in medium bowl. Stir in sugar, cinnamon and nutmeg.
Beat cream cheese in small bowl with electric mixer on medium speed until fluffy. Beat in egg and vanilla on medium speed until blended.
Roll each sheet of pastry into 10-inch square on foil-lined cookie sheet. Cut each sheet into 10-inch circle. Place scraps in center and roll into pastry.
Spread half of the cream cheese mixture over each pastry circle. Arrange apple slices on cream cheese. Sprinkle with nuts. Drizzle about 1/4 cup syrup over each circle.
Bake 25 to 30 minutes or until puffy and golden brown. Pour remaining syrup over hot pizzas. Serve hot.
Caramel Syrup
Ingredients
1/2 cup plus 2 tablespoons packed brown sugar
1/3 cup corn syrup
2 tablespoons butter or margarine
1/3 cup whipping (heavy) cream
1 teaspoon rum extract or Vanilla
Directions
Heat brown sugar, corn syrup and butter to boiling in 1-quart saucepan over medium heat, stirring occasionally. Cook 5 to 7 minutes, stirring constantly, until thickened; remove from heat. Cool about 30 minutes. Stir in whipping cream and rum extract.
Time Saver
Use 1 cup caramel ice-cream topping instead of making the Caramel Syrup and don't peel the apples.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
OLD-FASHIONED SKILLET GOULASH
This is from Linda Larsen on The Spruce Eats. Linda wrote, "This simple and old-fashioned recipe for Old-Fashioned Skillet Goulash is delicious and quick to make. It uses the shortcut ingredients condensed tomato soup and diced tomatoes with garlic. If you can't find diced tomatoes with garlic, add 2 cloves of minced garlic to the recipe. Cook the garlic with the ground beef and onions.
"Skillet meals are good because there is little cleanup, and they can be made quickly. And this recipe contains pasta that is cooked right with the other ingredients, making it a one-dish meal. Since the pasta is cooked in the sauce, it has a better texture and absorbs more flavors than pasta cooked in a huge pot of boiling water.<br />
"You can use other types of pasta if you'd like. Ziti or mostaccioli would be good in this dish. Those types of pasta will most likely take longer to cook than the rotini, so be sure to taste the pasta as it cooks. Always cook pasta to al dente, which means the pasta is tender, but still has some texture and a bit of resistance in the center. You can also sprinkle this recipe with some grated or shredded Parmesan or Romano cheese before serving, even though that ingredient is not traditional in goulash."
Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Makes 6 servings
To view this online, go to https://www.thespruceeats.com/old-fashioned-skillet-goulash-480733.
Ingredients
1 pound ground beef
2 onions (chopped)
1 red bell pepper (chopped)
1 (26 ounce) jar spaghetti sauce
2 (14-ounce) cans diced tomatoes with garlic (undrained)
2 teaspoons apple cider vinegar
2 teaspoons sugar
1 to 3 teaspoons paprika (to taste)
1 teaspoon dried marjoram leaves
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup water
2 and 1/2 cups rotini or gemelli pasta
1/4 cup chopped flat-leaf parsley (if desired)
Directions
In a large skillet, cook the ground beef, onion, bell pepper, and garlic until the meat is browned and the vegetables are tender, stirring to break up the meat. Drain well.
Add the pasta sauce, diced tomatoes with their liquid, vinegar, sugar, paprika, marjoram, salt, pepper, and water to the skillet with the ground beef and onions and cook for 8 to 10 minutes or until the mixture starts to boil, stirring frequently.
Add the pasta to the skillet and bring the mixture back to a simmer. Simmer the food, uncovered, stirring frequently, until the pasta is tender, about 11 to 16 minutes. Sprinkle everything with fresh parsley, if using, and serve immediately.
MEXICAN-STYLE STUFFED BELL PEPPERS
This also comes from the November 2014 issue of Heart Insight Magazine. This one begins, “In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.” Serves 4; 1 stuffed bell pepper per serving.
To view this online, go to http://heartinsight.heart.org/November-2014/Mexican-Style-Stuffed-Bell-Peppers/.
Ingredients
4 large red or green bell peppers, or a combination, stems, seeds, and ribs discarded, tops chopped and reserved
Cooking spray
1/2 cup chopped onion
3 medium garlic cloves, minced
8 ounces 95% fat-free ground beef
2 teaspoons chili powder
1 teaspoon ground cumin
1/8 teaspoon salt
3/4 cup salsa (lowest sodium available)
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup plus 2 tablespoons chopped fresh cilantro, divided use
1/4 cup low-fat shredded 4-cheese Mexican blend
1/4 cup fat-free sour cream
Directions
Preheat the oven to 375°F.
In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
Gently stir in the beans and cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
And since we need to eat, here are six yummy recipes to help you through the weekend, including Mexican-Style Stuffed Bell Peppers and Caramel Apple Pizza. Enjoy!
MAQUE CHOUX
This is from Gabrielle Hamilton at The New York Times cooking e-newsletter. Gabrielle wrote, "This classic Cajun side dish is a sweet, hot, juicy, milky, buttery combination of corn, onions and peppers. It’s often cooked in rendered bacon fat and enriched with heavy cream, but this version relies upon only butter and a little water in their place, which allow the ingredients’ flavors to sing more clearly. While it is commonly understood that Fat Equals Flavor, there is a point at which too much fat actually masks complexities in flavors and dulls their vibrancy. Try the maque choux this way and see if you notice how bold and lively it tastes. If you miss the smokiness that bacon imparts, try instead a pinch of smoked paprika stirred in at the end."
Yield: About 1 generous quart; Time: 20 minutes
This was featured in "This Cajun Corn Dish Screams ‘Summer’", and can be viewed online at https://cooking.nytimes.com/recipes/1021176-maque-choux.
Note: I highly recommend reading the article ("featured in" link, above). I read it in The New York Times Magazine on Sunday, June 21. Interesting reading.
Ingredients
3 fresh ears of corn, shucked
8 tablespoons unsalted butter (1 stick)
1/2 red onion, cut into small dice
2 celery ribs, cut into small dice
Kosher salt
1 red bell pepper, cored, seeded and cut into small dice
1 small poblano pepper, cored, seeded and cut into small dice
1 small serrano chile, very thinly sliced
Freshly ground black pepper
Smoked paprika (optional)
Preparation
Working with 1 corn cob at a time, set the ear of corn upright in a medium bowl. Shave the corn from the cob by slicing down the sides using the tip of a sharp chef’s knife, holding the knife almost vertical. (This gives you neat tablets of corn that land squarely in the bowl and keeps the kernels from scattering all over the counter.) Using the back of the knife, scrape each cob to release all the nibs and the “milk” of the kernels into the bowl. Repeat with remaining ears of corn, then snap the cobs in half, and add them to the bowl.
In a large, deep sauté pan, melt 3 tablespoons butter over medium heat until foaming. Add onion and celery, and season with 1 or 2 pinches of kosher salt. Stir constantly until softened and translucent but not browned, about 5 minutes.
Add 2 tablespoons butter and the bell pepper, poblano and serrano, and stir constantly, adding another pinch of kosher salt, letting the butter melt and the peppers soften and become translucent, about 2 or 3 minutes. You will smell the peppers’ sweetness and their mild capsaicin releasing.
Add the final 3 tablespoons butter and the corn mixture from the bowl, cobs included, and another pinch of kosher salt. Stir constantly to coat with the butter and combine thoroughly.
When everything starts to hiss and sound hot, but isn’t cooking so hard as to take color, add 1/2 cup water and a healthy few grinds of black pepper, and cover the pan for a couple of minutes to steam/shallow braise the mixture.
Remove the lid, and stir well, noticing the corn releasing its liquid and the kernels softening, and the cobs turning somewhat translucent, if however vague. You will notice a general softening and melding together. Return the lid, and let cook a few more minutes, noticing the water evaporating and the remaining liquid reducing and gaining some “body” and gloss. Discard the corn cobs, but do suck them before tossing — those buttery juices make a nice cook’s treat.
Taste for salt, and serve. It should be sweet, spicy, a bit wet and surprisingly complex, given the few ingredients and their ordinariness. If you want a smoky taste, add a good pinch of smoked paprika.
STRAWBERRY AND SESAME SWIRL SOFT SERVE
This is from Clare de Boer in The New York Times (Wednesday, July 8, 2020). Clare wrote, "Strawberries and cream get a double dose of sesame from tahini and halvah. The tahini adds richness, and the slightly salty halvah has a cookie-dough effect: Everyone will mine for it. Eat it quickly before it melts, ideally with extra halvah on standby."
Time: 1 minute; Yield: 2 servings (about 2 cups)
This was featured in "Turn Your Frozen Fruit Into the Simplest Soft Serve", and can be viewed online at https://cooking.nytimes.com/recipes/1021222-strawberry-and-sesame-swirl-soft-serve.
Ingredients
2 cups frozen strawberries (about 10 ounces)
1/2 cup full-fat Greek yogurt or labneh
2 tablespoons heavy cream
2 tablespoons tahini
4 teaspoons confectioners’ sugar
1/4 cup sesame halvah (about 2 ounces), plus more for garnish
Preparation
Place the strawberries, yogurt, cream, tahini and sugar in a blender or food processor, and blitz, scraping down the sides as needed, until smooth.
Crumble the halvah on top and stir through to distribute. Serve in chilled glasses with more halvah crumbled on top. Eat quickly.
CARAMEL APPLE PIZZA
This comes from the infamous long-since-forgotten emailing list. It begins, “Friends and family will go nuts for this simple-to-fix spicy fruit dessert.”
Ingredients
Caramel Syrup (See Below)
2 medium cooking apples, thinly sliced
1 tablespoon lemon juice
1/2 cup sugar
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 package (3 ounces) cream cheese, softened
1 egg
1 teaspoon vanilla
1 package (17.3 ounces) frozen puff pastry, thawed
1 cup chopped nuts, toasted
Directions
Heat oven to 400ºF. Line 2 cookie sheets with aluminum foil or cooking parchment paper. Make Caramel Syrup.
Toss apples and lemon juice in medium bowl. Stir in sugar, cinnamon and nutmeg.
Beat cream cheese in small bowl with electric mixer on medium speed until fluffy. Beat in egg and vanilla on medium speed until blended.
Roll each sheet of pastry into 10-inch square on foil-lined cookie sheet. Cut each sheet into 10-inch circle. Place scraps in center and roll into pastry.
Spread half of the cream cheese mixture over each pastry circle. Arrange apple slices on cream cheese. Sprinkle with nuts. Drizzle about 1/4 cup syrup over each circle.
Bake 25 to 30 minutes or until puffy and golden brown. Pour remaining syrup over hot pizzas. Serve hot.
Caramel Syrup
Ingredients
1/2 cup plus 2 tablespoons packed brown sugar
1/3 cup corn syrup
2 tablespoons butter or margarine
1/3 cup whipping (heavy) cream
1 teaspoon rum extract or Vanilla
Directions
Heat brown sugar, corn syrup and butter to boiling in 1-quart saucepan over medium heat, stirring occasionally. Cook 5 to 7 minutes, stirring constantly, until thickened; remove from heat. Cool about 30 minutes. Stir in whipping cream and rum extract.
Time Saver
Use 1 cup caramel ice-cream topping instead of making the Caramel Syrup and don't peel the apples.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
OLD-FASHIONED SKILLET GOULASH
This is from Linda Larsen on The Spruce Eats. Linda wrote, "This simple and old-fashioned recipe for Old-Fashioned Skillet Goulash is delicious and quick to make. It uses the shortcut ingredients condensed tomato soup and diced tomatoes with garlic. If you can't find diced tomatoes with garlic, add 2 cloves of minced garlic to the recipe. Cook the garlic with the ground beef and onions.
"Skillet meals are good because there is little cleanup, and they can be made quickly. And this recipe contains pasta that is cooked right with the other ingredients, making it a one-dish meal. Since the pasta is cooked in the sauce, it has a better texture and absorbs more flavors than pasta cooked in a huge pot of boiling water.<br />
"You can use other types of pasta if you'd like. Ziti or mostaccioli would be good in this dish. Those types of pasta will most likely take longer to cook than the rotini, so be sure to taste the pasta as it cooks. Always cook pasta to al dente, which means the pasta is tender, but still has some texture and a bit of resistance in the center. You can also sprinkle this recipe with some grated or shredded Parmesan or Romano cheese before serving, even though that ingredient is not traditional in goulash."
Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Makes 6 servings
To view this online, go to https://www.thespruceeats.com/old-fashioned-skillet-goulash-480733.
Ingredients
1 pound ground beef
2 onions (chopped)
1 red bell pepper (chopped)
1 (26 ounce) jar spaghetti sauce
2 (14-ounce) cans diced tomatoes with garlic (undrained)
2 teaspoons apple cider vinegar
2 teaspoons sugar
1 to 3 teaspoons paprika (to taste)
1 teaspoon dried marjoram leaves
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup water
2 and 1/2 cups rotini or gemelli pasta
1/4 cup chopped flat-leaf parsley (if desired)
Directions
In a large skillet, cook the ground beef, onion, bell pepper, and garlic until the meat is browned and the vegetables are tender, stirring to break up the meat. Drain well.
Add the pasta sauce, diced tomatoes with their liquid, vinegar, sugar, paprika, marjoram, salt, pepper, and water to the skillet with the ground beef and onions and cook for 8 to 10 minutes or until the mixture starts to boil, stirring frequently.
Add the pasta to the skillet and bring the mixture back to a simmer. Simmer the food, uncovered, stirring frequently, until the pasta is tender, about 11 to 16 minutes. Sprinkle everything with fresh parsley, if using, and serve immediately.
MEXICAN-STYLE STUFFED BELL PEPPERS
This also comes from the November 2014 issue of Heart Insight Magazine. This one begins, “In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.” Serves 4; 1 stuffed bell pepper per serving.
To view this online, go to http://heartinsight.heart.org/November-2014/Mexican-Style-Stuffed-Bell-Peppers/.
Ingredients
4 large red or green bell peppers, or a combination, stems, seeds, and ribs discarded, tops chopped and reserved
Cooking spray
1/2 cup chopped onion
3 medium garlic cloves, minced
8 ounces 95% fat-free ground beef
2 teaspoons chili powder
1 teaspoon ground cumin
1/8 teaspoon salt
3/4 cup salsa (lowest sodium available)
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup plus 2 tablespoons chopped fresh cilantro, divided use
1/4 cup low-fat shredded 4-cheese Mexican blend
1/4 cup fat-free sour cream
Directions
Preheat the oven to 375°F.
In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
Gently stir in the beans and cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
Thursday, February 25, 2021
Double-Post Thursday
Besides being Diabetic Thursday, it's also Double-Post Thursday. Today's yummy offerings include Tex-Mex Pulled Chicken and Nutella® Ganache Brownies. Enjoy!
SALTED MAPLE PIE
I'm starting today's post with dessert. This yumminess is from Margaux Laskey in The New York Times cooking e-newsletter. Margaux wrote, "Sort of a Yankee riff on the South’s chess pie, this buttery and rich custard pie is adapted from 'Sister Pie: The Recipes and Stories of a Big-Hearted Bakery in Detroit' by Lisa Ludwinski. Use the best dark maple syrup you can find, and don’t forget the flaky sea salt. It takes the pie from simply sweet to sophisticated. Keep on eye on the crust while it's baking: If it’s browning too much for your taste, lightly cover the entire pie with a sheet of aluminum foil for the remaining time."
Yield: 8 to 10 servings; Time: 2 hours, plus chilling and freezing.
This was featured in "The Best Baking Cookbooks of 2018", and can be viewed online at https://cooking.nytimes.com/recipes/1019782-salted-maple-pie.
Ingredients
Perfect Pie Crust, prepared for a custard pie and chilled
1/2 cup plus 2 tablespoons unsalted butter (1 1/4 sticks), melted and cooled
1 cup dark robust (formerly Grade B) maple syrup
3/4 cup packed light brown sugar
1/4 cup fine yellow cornmeal
Heaping 1/4 teaspoon kosher salt
3 large eggs, at room temperature
1 large egg yolk, at room temperature
3/4 cup heavy cream, at room temperature
1 1/4 teaspoons pure vanilla extract
1 large egg, beaten
Flaky sea salt, for sprinkling
Preparation
On a lightly floured surface and using a lightly floured rolling pin, roll out a disc of dough into a circle about 1/4-inch thick. Starting at one end, gently roll up the dough onto the rolling pin. Unfurl the dough over a 9-inch pie plate and press it in lightly, making sure it’s lining the plate.
Trim so there’s about 1/2-inch of excess dough hanging over the edge of the pie plate. (If the dough feels warm, refrigerate it for 15 minutes.) Tuck the excess dough under itself so it is flush with the edge of the pie plate; leave the pie like this for a straight-edge finish, or crimp as desired. Freeze for at least 15 minutes. Heat your oven to 450 degrees with the rack on the lowest level.
Remove the pie crust from the freezer, tear off a square of aluminum foil that is slightly larger than the pie shell, and gently fit it into the frozen crust. Fill the crust with pie weights or dried beans (they should come all the way up to the crimps) and place the pie pan on a baking sheet. Transfer the baking sheet to the oven, and bake for 25 to 27 minutes. Check for doneness by peeling up a piece of foil — the crimps should be light golden brown. Remove the baking sheet from the oven and transfer to a cooling rack. After 6 minutes, carefully remove the foil and beans. You are now ready to fill the pie. Reduce your oven to 350 degrees.
Make the filling: In a medium bowl, whisk the melted butter and maple syrup. Whisk in the brown sugar, cornmeal and kosher salt.
Crack the eggs and yolk into another medium bowl. Add the cream and vanilla, and whisk until combined.
Slowly pour the egg mixture into the maple mixture, and whisk just until combined.
Place the blind-baked shell on a parchment-lined baking sheet. Brush the crimped edge with the beaten egg. Pour the maple filling into the pie shell until it reaches the bottom of the crimps.
Transfer the baking sheet with the pie on it to the oven and bake for 45 minutes to 1 hour, until the edges are puffed and the center jiggles only slightly when shaken. It will continue to set as it cools.
Remove the baking sheet from the oven and transfer the pie to a wire rack to cool for 4 to 6 hours. Once fully cooled and at room temperature, sprinkle generously with flaky sea salt, slice into 8 to 10 pieces, and serve. Store leftover pie, well wrapped in plastic wrap or under a pie dome, at room temperature for up to 3 days.
COWBOY CAVIAR
This is also from Margaux Laskey in The New York Times cooking e-newsletter. Margaux wrote, "Depending on where you’re from, this simple dip is known as cowboy caviar, Texas caviar or Dixie caviar, and it’s a favorite at tailgates and potlucks all over the South. Its creator, Helen Corbitt, a dietitian from New York, had never heard of black-eyed peas when she moved to Texas in 1931. The exact details are fuzzy, but at some point in her 40 years working in restaurants there, she combined black-eyed peas with a simple vinaigrette, and it was a big hit. The recipe has evolved over the years, and you can find a number of variations online. Some contain corn and black beans (as this one does), and others avocado. Some call for bottled Italian salad dressing, others homemade. No matter how you tweak it, it’s always good with a pile of tortilla chips."
Yield: 8 cups; Time: 15 minutes, plus 2 hours' chilling
To view this online, go to https://cooking.nytimes.com/recipes/1020433-cowboy-caviar.
Ingredients
For the dressing:
1/3 cup olive oil
1/4 cup red wine vinegar
3 to 4 garlic cloves, minced
1 teaspoon granulated sugar
Kosher salt and black pepper
For the salad:
3 plum tomatoes, cored, seeded if desired, and diced
1/2 red onion, finely diced (about 3/4 cup)
1 (15-ounce) can black beans, rinsed
1 (15-ounce) can black-eyed peas, rinsed
1 1/2 cups fresh corn kernels (from about 2 to 4 cobs) or thawed, drained frozen sweet corn (about 8 ounces)
1 red, green or yellow bell pepper, seeded and finely diced
1 jalapeño, seeded and finely diced
1/2 cup chopped cilantro leaves and tender stems, plus more for garnish, if desired
1 scallion, white and green parts, chopped, for garnish (optional)
Tortilla chips, for serving
Preparation
Make the dressing: In a medium bowl, whisk the olive oil, vinegar, garlic, sugar, 1/2 teaspoon salt and 1/2 teaspoon pepper to combine.
Add the tomatoes, red onion, black beans, black-eyed peas, corn, bell pepper, jalapeño and cilantro. Toss to combine and season with salt and pepper to taste. Cover with plastic wrap and refrigerate for 2 hours before serving.
To serve, toss well and season to taste. Sprinkle with scallions and serve with tortilla chips.
APPLE PECAN CHICKEN SALAD
This is from Linda Larsen, who wrote for About.com and The Spruce Eats. Linda wrote, "Apple pecan chicken salad is a fan-favorite main dish salad recipe. The combination of tender chicken, crisp pecans, tart apples, and a creamy honey mustard dressing is fantastic.
"Like all chicken salads, using a rotisserie chicken often brings the best results. Most other chicken cooking methods do not come close to matching the tender result of these grocery store birds. There is just something about roasting chickens while on a spit that results in the most tender and flavorful meat. Remove the meat from the bird and cut it into large chunks.
"You can double or triple this recipe if you would like. When hot summer weather is at hand, there's nothing nicer than having a huge batch of fabulous apple pecan chicken salad in the fridge, ready and waiting for you. Just add some bakery muffins or breadsticks, some iced tea or white wine, and you have a fabulous meal with absolutely no cooking at all."
Prep Time: 10 minutes; Total Time: 10 minutes; Cook Time: 0 minutes; Yield: 4 servings
To view this online, go to https://www.thespruceeats.com/apple-pecan-chicken-salad-481444.
Ingredients
1/2 cup mayonnaise
3 tablespoons honey mustard
2 tablespoons lemon juice
Salt (to taste)
Freshly ground black pepper (to taste)
3 cups cooked chicken (chopped)
1 Granny Smith apple (chopped)
1 cup small pecans
1/2 cup dried cherries or cranberries
Directions
Gather the ingredients.
In a medium bowl, combine the mayonnaise, honey mustard, lemon juice, and salt and pepper to taste.
Stir in the cooked chicken, the chopped apple, pecans, and dried cherries or cranberries to coat.
Cover and chill the salad for 1 to 2 hours before serving.
Enjoy!
Tips
Store any leftovers of the salad, well covered, in the refrigerator for up to three days.
You can cook your own chicken for this apple pecan chicken salad recipe. Try baking chicken breasts, on the bone or off, in parchment paper, or simmer them gently in water until they just reach 160 F. When the meat stands after cooking, the temperature will rise to 165 F, which is the safe final temperature for chicken breasts.
Or try cooking a whole chicken on a rotisserie on your grill; you need special equipment and instructions for that task. You can cook large batches of chicken this way, let the meat cool, cube it, then store it in the freezer in 2 cup portions for recipes like this one.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
NUTELLA® GANACHE BROWNIES
This is from Betty Crocker, and begins, “Next time you need a party dessert or just want to pamper someone special (you’re special, by the way), this is your recipe. Betty’s perfect brownies get topped with a glossy ganache and pretty sprinkle of toasted hazelnut for an impressive look that also hints at the secret ingredient: Nutella™! This delectable chocolate-hazelnut spread gets added to the ganache—a fudgy frosting made of chocolate and heavy cream—giving it extra chocolaty flavor, hint of nuttiness, and a lot of ooey-gooey texture. This simple ganache is made in the microwave, so it’s extra quick, and Betty’s brownies start with a mix, which means this spectacular dessert is actually super easy—only 15 minutes of hands-on time required!”
Prep Time: 15 minutes; Total Time: 4 hours 20 minutes; Servings: 16
To view this online, click here.
Ingredients
1 box (16 oz) Betty Crocker™ Supreme original brownie mix
Water, vegetable oil and egg called for on brownie mix box
1/2 cup Nutella® hazelnut spread with cocoa
1/3 cup dark chocolate chips
1/2 cup heavy whipping cream
1/3 cup chopped hazelnuts (filberts), toasted, skinned
Directions
Heat oven to 350°F (325°F for dark or nonstick pan). Grease bottom of 9-inch square pan with shortening or cooking spray. Make brownie batter as directed on box. Spread in pan.
Bake 28 to 31 minutes or until toothpick inserted 2 inches from side of pan comes out almost clean. Cool completely on cooling rack, about 1 1/2 hours.
In medium microwavable bowl, microwave hazelnut spread, chocolate chips and whipping cream uncovered on High 30 seconds. Stir; continue to microwave in 15-second increments, stirring after each, until smooth. Pour hazelnut mixture over baked brownie; spread over top. Sprinkle nuts over top. Refrigerate uncovered about 2 hours or until hazelnut mixture is set. Store loosely covered in refrigerator.
Expert Tips
Removing hazelnut skins can be time-consuming, but we’ve got a method that makes it efficient. Toast nuts at 375°F 10 to 12 minutes, stirring twice. Remove from oven; let stand 5 minutes. Then, pour nuts into clean kitchen towel, and gather tightly into a bundle. Rub vigorously with towel to remove skins.
If you want to skip a step, look for skinned hazelnuts. Hint: They’re sometimes called filberts. To toast skinned hazelnuts, set oven to 350°F. Spread skinned hazelnuts on ungreased baking sheet. Bake uncovered 6 to 10 minutes, stirring occasionally, until light brown. Keep a close eye on toasting nuts, as they can quickly become too dark.
No matter what, don’t skip the toasting step. It adds depth of flavor and brings out the richness of the nuts while also giving them a pretty warm brown color.
Microwave ovens vary, so carefully watch ganache mixture during this step. We highly recommend following the directions to help avoid burning.
The trick to cleanly removing brownies from the pan is to line it with foil. To easily do so, flip your pan upside down. Wrap the foil around the bottom of the pan, leaving a little extra length on either side—this length will serve as “handles” later—then cut your piece. When you turn the pan over, you’ll have the perfect-sized and preshaped piece of foil. After baking, allow brownies to cool completely before lifting out of pan by foil “handles.”
To serve clean-cut pieces, cut with sharp knife, and clean blade after each cut.
Nutella® is a chocolate-hazelnut spread usually found in the same aisle as peanut butter, jellies and jams. If you find yourself a fan, check out the rest of Betty’s chocolate-hazelnut desserts.>chocolate-hazelnut desserts.
TEX-MEX PULLED CHICKEN
This is from Ree Drummond, star of the Food Network's The Pioneer Woman.
Active Time: 16 minutes; Total Time: 16 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/ree-drummond/tex-mex-pulled-chicken-5617665.
Ingredients
2 medium tomatoes, quartered
2 jalapeno peppers, halved and seeded
1 medium white onion, cut into 8 wedges
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
Kosher salt and freshly ground black pepper
1 pound thin chicken cutlets
12 flour tortillas
2 limes, 1 juiced, 1 cut into 8 wedges, for serving
8 ounces salsa
8 ounces sour cream
8 ounces crumbled cotija cheese
Fresh cilantro leaves, for serving
Directions
Position an oven rack 5 to 6 inches below the broiler element and preheat the broiler on high.
Add the tomatoes, jalapenos, onion and bell peppers to a baking sheet, drizzle with the olive oil, sprinkle with the oregano, chili powder, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper and toss everything together to get it all coated with the oil and spices. Push it to one side of the baking sheet. Lay the chicken flat on the other side and season it with salt and pepper.
Broil for 5 minutes. Flip the chicken and vegetables and return to the broiler until the chicken is cooked through and the vegetables are softened and charred, about 5 more minutes.
Wrap the tortillas in kitchen paper and heat in the microwave for 30 seconds Remove, unwrap and put on a platter.
Shred the chicken. Spoon the roasted vegetables into a blender with any juices from the baking sheet and blend until smooth. Toss 1 cup of the sauce with the chicken. Squeeze the juice of 1 lime over it. Put the remaining sauce in a bowl to serve on the side.
Serve with the warm tortillas, salsa, sour cream, crumbled cotija cheese, lime wedges and cilantro.
SALTED MAPLE PIE
I'm starting today's post with dessert. This yumminess is from Margaux Laskey in The New York Times cooking e-newsletter. Margaux wrote, "Sort of a Yankee riff on the South’s chess pie, this buttery and rich custard pie is adapted from 'Sister Pie: The Recipes and Stories of a Big-Hearted Bakery in Detroit' by Lisa Ludwinski. Use the best dark maple syrup you can find, and don’t forget the flaky sea salt. It takes the pie from simply sweet to sophisticated. Keep on eye on the crust while it's baking: If it’s browning too much for your taste, lightly cover the entire pie with a sheet of aluminum foil for the remaining time."
Yield: 8 to 10 servings; Time: 2 hours, plus chilling and freezing.
This was featured in "The Best Baking Cookbooks of 2018", and can be viewed online at https://cooking.nytimes.com/recipes/1019782-salted-maple-pie.
Ingredients
Perfect Pie Crust, prepared for a custard pie and chilled
1/2 cup plus 2 tablespoons unsalted butter (1 1/4 sticks), melted and cooled
1 cup dark robust (formerly Grade B) maple syrup
3/4 cup packed light brown sugar
1/4 cup fine yellow cornmeal
Heaping 1/4 teaspoon kosher salt
3 large eggs, at room temperature
1 large egg yolk, at room temperature
3/4 cup heavy cream, at room temperature
1 1/4 teaspoons pure vanilla extract
1 large egg, beaten
Flaky sea salt, for sprinkling
Preparation
On a lightly floured surface and using a lightly floured rolling pin, roll out a disc of dough into a circle about 1/4-inch thick. Starting at one end, gently roll up the dough onto the rolling pin. Unfurl the dough over a 9-inch pie plate and press it in lightly, making sure it’s lining the plate.
Trim so there’s about 1/2-inch of excess dough hanging over the edge of the pie plate. (If the dough feels warm, refrigerate it for 15 minutes.) Tuck the excess dough under itself so it is flush with the edge of the pie plate; leave the pie like this for a straight-edge finish, or crimp as desired. Freeze for at least 15 minutes. Heat your oven to 450 degrees with the rack on the lowest level.
Remove the pie crust from the freezer, tear off a square of aluminum foil that is slightly larger than the pie shell, and gently fit it into the frozen crust. Fill the crust with pie weights or dried beans (they should come all the way up to the crimps) and place the pie pan on a baking sheet. Transfer the baking sheet to the oven, and bake for 25 to 27 minutes. Check for doneness by peeling up a piece of foil — the crimps should be light golden brown. Remove the baking sheet from the oven and transfer to a cooling rack. After 6 minutes, carefully remove the foil and beans. You are now ready to fill the pie. Reduce your oven to 350 degrees.
Make the filling: In a medium bowl, whisk the melted butter and maple syrup. Whisk in the brown sugar, cornmeal and kosher salt.
Crack the eggs and yolk into another medium bowl. Add the cream and vanilla, and whisk until combined.
Slowly pour the egg mixture into the maple mixture, and whisk just until combined.
Place the blind-baked shell on a parchment-lined baking sheet. Brush the crimped edge with the beaten egg. Pour the maple filling into the pie shell until it reaches the bottom of the crimps.
Transfer the baking sheet with the pie on it to the oven and bake for 45 minutes to 1 hour, until the edges are puffed and the center jiggles only slightly when shaken. It will continue to set as it cools.
Remove the baking sheet from the oven and transfer the pie to a wire rack to cool for 4 to 6 hours. Once fully cooled and at room temperature, sprinkle generously with flaky sea salt, slice into 8 to 10 pieces, and serve. Store leftover pie, well wrapped in plastic wrap or under a pie dome, at room temperature for up to 3 days.
COWBOY CAVIAR
This is also from Margaux Laskey in The New York Times cooking e-newsletter. Margaux wrote, "Depending on where you’re from, this simple dip is known as cowboy caviar, Texas caviar or Dixie caviar, and it’s a favorite at tailgates and potlucks all over the South. Its creator, Helen Corbitt, a dietitian from New York, had never heard of black-eyed peas when she moved to Texas in 1931. The exact details are fuzzy, but at some point in her 40 years working in restaurants there, she combined black-eyed peas with a simple vinaigrette, and it was a big hit. The recipe has evolved over the years, and you can find a number of variations online. Some contain corn and black beans (as this one does), and others avocado. Some call for bottled Italian salad dressing, others homemade. No matter how you tweak it, it’s always good with a pile of tortilla chips."
Yield: 8 cups; Time: 15 minutes, plus 2 hours' chilling
To view this online, go to https://cooking.nytimes.com/recipes/1020433-cowboy-caviar.
Ingredients
For the dressing:
1/3 cup olive oil
1/4 cup red wine vinegar
3 to 4 garlic cloves, minced
1 teaspoon granulated sugar
Kosher salt and black pepper
For the salad:
3 plum tomatoes, cored, seeded if desired, and diced
1/2 red onion, finely diced (about 3/4 cup)
1 (15-ounce) can black beans, rinsed
1 (15-ounce) can black-eyed peas, rinsed
1 1/2 cups fresh corn kernels (from about 2 to 4 cobs) or thawed, drained frozen sweet corn (about 8 ounces)
1 red, green or yellow bell pepper, seeded and finely diced
1 jalapeño, seeded and finely diced
1/2 cup chopped cilantro leaves and tender stems, plus more for garnish, if desired
1 scallion, white and green parts, chopped, for garnish (optional)
Tortilla chips, for serving
Preparation
Make the dressing: In a medium bowl, whisk the olive oil, vinegar, garlic, sugar, 1/2 teaspoon salt and 1/2 teaspoon pepper to combine.
Add the tomatoes, red onion, black beans, black-eyed peas, corn, bell pepper, jalapeño and cilantro. Toss to combine and season with salt and pepper to taste. Cover with plastic wrap and refrigerate for 2 hours before serving.
To serve, toss well and season to taste. Sprinkle with scallions and serve with tortilla chips.
APPLE PECAN CHICKEN SALAD
This is from Linda Larsen, who wrote for About.com and The Spruce Eats. Linda wrote, "Apple pecan chicken salad is a fan-favorite main dish salad recipe. The combination of tender chicken, crisp pecans, tart apples, and a creamy honey mustard dressing is fantastic.
"Like all chicken salads, using a rotisserie chicken often brings the best results. Most other chicken cooking methods do not come close to matching the tender result of these grocery store birds. There is just something about roasting chickens while on a spit that results in the most tender and flavorful meat. Remove the meat from the bird and cut it into large chunks.
"You can double or triple this recipe if you would like. When hot summer weather is at hand, there's nothing nicer than having a huge batch of fabulous apple pecan chicken salad in the fridge, ready and waiting for you. Just add some bakery muffins or breadsticks, some iced tea or white wine, and you have a fabulous meal with absolutely no cooking at all."
Prep Time: 10 minutes; Total Time: 10 minutes; Cook Time: 0 minutes; Yield: 4 servings
To view this online, go to https://www.thespruceeats.com/apple-pecan-chicken-salad-481444.
Ingredients
1/2 cup mayonnaise
3 tablespoons honey mustard
2 tablespoons lemon juice
Salt (to taste)
Freshly ground black pepper (to taste)
3 cups cooked chicken (chopped)
1 Granny Smith apple (chopped)
1 cup small pecans
1/2 cup dried cherries or cranberries
Directions
Gather the ingredients.
In a medium bowl, combine the mayonnaise, honey mustard, lemon juice, and salt and pepper to taste.
Stir in the cooked chicken, the chopped apple, pecans, and dried cherries or cranberries to coat.
Cover and chill the salad for 1 to 2 hours before serving.
Enjoy!
Tips
Store any leftovers of the salad, well covered, in the refrigerator for up to three days.
You can cook your own chicken for this apple pecan chicken salad recipe. Try baking chicken breasts, on the bone or off, in parchment paper, or simmer them gently in water until they just reach 160 F. When the meat stands after cooking, the temperature will rise to 165 F, which is the safe final temperature for chicken breasts.
Or try cooking a whole chicken on a rotisserie on your grill; you need special equipment and instructions for that task. You can cook large batches of chicken this way, let the meat cool, cube it, then store it in the freezer in 2 cup portions for recipes like this one.
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
NUTELLA® GANACHE BROWNIES
This is from Betty Crocker, and begins, “Next time you need a party dessert or just want to pamper someone special (you’re special, by the way), this is your recipe. Betty’s perfect brownies get topped with a glossy ganache and pretty sprinkle of toasted hazelnut for an impressive look that also hints at the secret ingredient: Nutella™! This delectable chocolate-hazelnut spread gets added to the ganache—a fudgy frosting made of chocolate and heavy cream—giving it extra chocolaty flavor, hint of nuttiness, and a lot of ooey-gooey texture. This simple ganache is made in the microwave, so it’s extra quick, and Betty’s brownies start with a mix, which means this spectacular dessert is actually super easy—only 15 minutes of hands-on time required!”
Prep Time: 15 minutes; Total Time: 4 hours 20 minutes; Servings: 16
To view this online, click here.
Ingredients
1 box (16 oz) Betty Crocker™ Supreme original brownie mix
Water, vegetable oil and egg called for on brownie mix box
1/2 cup Nutella® hazelnut spread with cocoa
1/3 cup dark chocolate chips
1/2 cup heavy whipping cream
1/3 cup chopped hazelnuts (filberts), toasted, skinned
Directions
Heat oven to 350°F (325°F for dark or nonstick pan). Grease bottom of 9-inch square pan with shortening or cooking spray. Make brownie batter as directed on box. Spread in pan.
Bake 28 to 31 minutes or until toothpick inserted 2 inches from side of pan comes out almost clean. Cool completely on cooling rack, about 1 1/2 hours.
In medium microwavable bowl, microwave hazelnut spread, chocolate chips and whipping cream uncovered on High 30 seconds. Stir; continue to microwave in 15-second increments, stirring after each, until smooth. Pour hazelnut mixture over baked brownie; spread over top. Sprinkle nuts over top. Refrigerate uncovered about 2 hours or until hazelnut mixture is set. Store loosely covered in refrigerator.
Expert Tips
Removing hazelnut skins can be time-consuming, but we’ve got a method that makes it efficient. Toast nuts at 375°F 10 to 12 minutes, stirring twice. Remove from oven; let stand 5 minutes. Then, pour nuts into clean kitchen towel, and gather tightly into a bundle. Rub vigorously with towel to remove skins.
If you want to skip a step, look for skinned hazelnuts. Hint: They’re sometimes called filberts. To toast skinned hazelnuts, set oven to 350°F. Spread skinned hazelnuts on ungreased baking sheet. Bake uncovered 6 to 10 minutes, stirring occasionally, until light brown. Keep a close eye on toasting nuts, as they can quickly become too dark.
No matter what, don’t skip the toasting step. It adds depth of flavor and brings out the richness of the nuts while also giving them a pretty warm brown color.
Microwave ovens vary, so carefully watch ganache mixture during this step. We highly recommend following the directions to help avoid burning.
The trick to cleanly removing brownies from the pan is to line it with foil. To easily do so, flip your pan upside down. Wrap the foil around the bottom of the pan, leaving a little extra length on either side—this length will serve as “handles” later—then cut your piece. When you turn the pan over, you’ll have the perfect-sized and preshaped piece of foil. After baking, allow brownies to cool completely before lifting out of pan by foil “handles.”
To serve clean-cut pieces, cut with sharp knife, and clean blade after each cut.
Nutella® is a chocolate-hazelnut spread usually found in the same aisle as peanut butter, jellies and jams. If you find yourself a fan, check out the rest of Betty’s chocolate-hazelnut desserts.>chocolate-hazelnut desserts.
TEX-MEX PULLED CHICKEN
This is from Ree Drummond, star of the Food Network's The Pioneer Woman.
Active Time: 16 minutes; Total Time: 16 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/ree-drummond/tex-mex-pulled-chicken-5617665.
Ingredients
2 medium tomatoes, quartered
2 jalapeno peppers, halved and seeded
1 medium white onion, cut into 8 wedges
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
Kosher salt and freshly ground black pepper
1 pound thin chicken cutlets
12 flour tortillas
2 limes, 1 juiced, 1 cut into 8 wedges, for serving
8 ounces salsa
8 ounces sour cream
8 ounces crumbled cotija cheese
Fresh cilantro leaves, for serving
Directions
Position an oven rack 5 to 6 inches below the broiler element and preheat the broiler on high.
Add the tomatoes, jalapenos, onion and bell peppers to a baking sheet, drizzle with the olive oil, sprinkle with the oregano, chili powder, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper and toss everything together to get it all coated with the oil and spices. Push it to one side of the baking sheet. Lay the chicken flat on the other side and season it with salt and pepper.
Broil for 5 minutes. Flip the chicken and vegetables and return to the broiler until the chicken is cooked through and the vegetables are softened and charred, about 5 more minutes.
Wrap the tortillas in kitchen paper and heat in the microwave for 30 seconds Remove, unwrap and put on a platter.
Shred the chicken. Spoon the roasted vegetables into a blender with any juices from the baking sheet and blend until smooth. Toss 1 cup of the sauce with the chicken. Squeeze the juice of 1 lime over it. Put the remaining sauce in a bowl to serve on the side.
Serve with the warm tortillas, salsa, sour cream, crumbled cotija cheese, lime wedges and cilantro.
Thursday, December 3, 2020
Diabetic Thursday
Ahhhh...almost the end of the week, as well as the first Thursday in December. Where does the time go? Who knows...
Here are today's six recipes, including Crispy Chicken and Chocolate-Cherry Parfait. Enjoy!
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
LEMON SPIKED GARLIC GREENS
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipe/lemon-spiked-garlic-greens.
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Notes:
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Nutritional Information Per Serving: Calories: 58; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Protein: 5.9 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Vegetable
Here are today's six recipes, including Crispy Chicken and Chocolate-Cherry Parfait. Enjoy!
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
LEMON SPIKED GARLIC GREENS
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipe/lemon-spiked-garlic-greens.
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Notes:
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Nutritional Information Per Serving: Calories: 58; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Protein: 5.9 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Vegetable
Thursday, January 9, 2020
Diabetic Thursday
If it's Thursday (and my calendar indicates that it is), it's time for another Diabetic Thursday. Today's offerings include Strip Steaks with Broiled Asparagus and Pineapple Cake. Enjoy!
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
Thursday, August 29, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's six diabetic recipes include Chicken Breasts with Rosemary and Eggplant and Tomato Casserole. Enjoy!
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2 Vegetable, 3 Meat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2 Vegetable, 3 Meat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
Thursday, August 1, 2019
Diabetic Thursday
If you've followed this blog for a while, you know the routine: It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through your day, including Chicken Scampi and Chocolate-Cherry Parfait. Enjoy!
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
CHILE CORN PUDDING
Recipe Yield: Serves 6.
https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding
Ingredients
2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained
4 eggs
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne (ground red pepper)
1 (3-oz) can chopped green chiles, drained
1 cup milk
Directions
Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.
Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.
Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
CHILE CORN PUDDING
Recipe Yield: Serves 6.
https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding
Ingredients
2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained
4 eggs
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne (ground red pepper)
1 (3-oz) can chopped green chiles, drained
1 cup milk
Directions
Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.
Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.
Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable
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