Archive for March, 2017


Spinach, Chicken, and Wild Rice Soup

makes about 6 1 1/2 cup servings. and  it uses your slow cooker

Ingredients

  • 3 cups water
  • 1 –14  ounce can reduced-sodium chicken broth
  • 1-10 3/4 – ounce can reduced-fat and reduced-sodium condensed cream of chicken soup
  • 2/3 cup uncooked wild rice, rinsed and drained
  • 1/2 teaspoon purslane
  • 1/2 teaspoon dried thyme, crushed
  • 4 large cloves of fresh crushed garlic
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon ground black pepper (optional)
  • 1/4 cup chives
  • 3 cups chopped cooked chicken (you can even use chicken pulled off bone of roasted chicken  (remove skin) bought at the store– about 1 pound)
  • 2 1/2 cups shredded fresh kale (tear leaves off stems and cut into thing thing strips, young tender fresh kale is the best )
  • Directions

    1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, garlic, cumin.
    2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
    3. To serve, stir in chicken, kale, chives,  purslane and let sit for about 15 minutes, stir again then serve.
  • Makes 6 (1-1/2-cup) servings.
Advertisements

Chile Rellenos

Ingredients

  • 2 large fresh poblano chile peppers, Anaheim chile peppers,* or green sweet peppers (8 ounces)
  • 1 cup shredded reduced-fat Mexican-blend cheese (4 ounces)
  • 1 -2 fresh jalapeno chile peppers, seeded and finely chopped*
  • 1 1/2 cups refrigerated or frozen egg product, thawed or 6 eggs, beaten
  • 1/3 cup fat-free milk
  • 1/3 cup flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon cayenne pepper
  • Picante sauce and/or light sour cream (optional)

Directions

  1. Preheat oven to 450 degrees F. Halve the peppers and remove seeds, stems, and veins. Immerse peppers into boiling water for 3 minutes; drain. Invert peppers on paper towels to drain well. Place one pepper half in each of four greased 12- to 16-ounce au gratin dishes. Top each with cheese and jalapeno pepper.
  2. In a medium bowl combine egg and milk. Add flour, baking powder, and cayenne pepper. Beat until smooth. Pour egg mixture evenly over peppers and cheese.
  3. Bake, uncovered, about 15 minutes or until a knife inserted into the egg mixture comes out clean. Let stand about 5 minutes. If desired, serve with picante sauce and/or sour cream. Makes 4 (1 dish each) servings

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 203 cal., 5 g total fat (4 g sat. fat), 15 mg chol., 470 mg sodium, 17 g carb. (1 g fiber, 2 g sugars), 19 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 1; Fat (d.e): 0.5; Lean Meat (d.e): 2;

 Courtesy of Diabetic Weekly.

Middle Eastern Chicken Kebabs

grilled-chicken-kebabs

Courtesy of  Once Upon a Chef, Jenn Segal

 

 

Servings: 4-6
Prep Time: 20 Minutes
Cook Time: 15 Minutes
Total Time: 35 Minutes, plus 8 hours to marinate

Ingredients

  • 1 cup plain whole milk Greek yogurt
  • 2 tablespoons olive oil
  • 2 teaspoons paprika
  • 1/2 teaspoon cumin
  • 1/8 teaspoon cinnamon
  • 1 teaspoon crushed red pepper flakes (reduce to 1/2 teaspoon if you don’t like heat)
  • Zest from one lemon
  • 2 tablespoons freshly squeezed lemon juice, from one lemon
  • 1-3/4 teaspoons salt
  • 1/2 teaspoon freshly ground black pepper
  • 5 garlic cloves, minced
  • 2-1/2 pounds boneless skinless chicken thighs (or 2 pounds boneless skinless chicken breasts), trimmed of any excess fat and cut into large bite-sized pieces
  • 1 large red onion, cut into wedges
  • Vegetable oil, for greasing the grill

Instructions

  1. In a medium bowl, combine the yogurt, olive oil, paprika, cumin, cinnamon, red pepper flakes, lemon zest, lemon juice, salt, pepper and garlic.

 

 

  1. Thread the chicken onto metal skewers, folding if the pieces are long and thin, alternating occasionally with the red onions. Be sure not to cram the skewers. (Note: You’ll need between 6-8 skewers.) Place the kebabs on a baking sheet lined with aluminum foil. Spoon or brush the marinade all over the meat, coating well. Cover and refrigerate at least eight hours or overnight.

 

  1. Preheat the grill to medium-high heat. To grease the grill, lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over the grates several times until glossy and coated. Grill the chicken kebabs until golden brown and cooked through, turning skewers occasionally, 10 to 15 minutes. Transfer the skewers to a platter and serve.

Nutrition Information

  • Per serving (6 servings)
  • Calories:350
  • Fat:15g
  • Saturated fat:3g
  • Carbohydrates:6g
  • Sugar:3g
  • Fiber:1g
  • Protein:41g
  • Sodium:871mg
  • Cholesterol:186mg

Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Hearty Vegetable, Bacon, and Quinoa Quiche

  • Makes: 6 servings
  • Carb Grams Per Serving: 15

Ingredients

  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 – ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.
  2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.
  3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.
  4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).
  5. Bake for 55 to 60 minutes or until set in the center and browned on top.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 288 cal., 12 g total fat (4 g sat. fat), 163 mg chol., 571 mg sodium, 15 g carb. (1 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Starch (d.e): 1; Lean Meat (d.e): 2.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

%d bloggers like this: