Teriyaki Chicken & Snow Pea Stir-Fry

June 9, 2016 Leave a Comment

Teriyaki Chicken and Snow Pea Stir FryTeriyaki Chicken & Snow Pea Stir-Fry

2 tsp. Asian (dark) sesame oil

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

2 garlic cloves, minced

1 (1/2 inch) piece fresh ginger, peeled and minced

1 red bell pepper, thinly sliced

4 scallions, thinly sliced

1 (5 0z.) can sliced water chestnuts, drained

6 oz. snow peas, trimmed

1/4 cup reduced-sodium chicken broth

1/4 cup teriyaki sauce

Pinch red pepper flakes

2 cups hot cooked brown rice

Heat large skillet or wok over medium-high heat until drop of water sizzles in pan.  Add oil and swirl to coat skillet.

Add chicken to skillet and stir-fry until browned and cooked through, about 5 minutes.  Using slotted spoon, transfer chicken to plate.

Add garlic and ginger to skillet and stir-fry until fragrant, about 30 seconds.  Add bell pepper, scallions and water chestnuts; stir-fry 2 minutes.  Add snow peas and stir-fry until bright green.  Add broth, teriyaki sauce and red pepper flakes; stir-fry until sauce is slightly reduced, about 1 minute longer.

Return chicken to skillet and stir-fry until heated through, about 1 minute.  Serve with brown rice.

Stir-fries are one of the quickest meals you can make, but once you start cooking, there’s little time to do anything but STIR!  Prep all your ingredients and arrange them near the stove before you begin for stress-free stir-frying.

Weight Watchers, Teriyaki Chicken and Snow Pea Stir-Fry, Cook it Fast, 2014

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Pork Chop Suey

October 4, 2015 Leave a Comment
Pork Chop Suey

Pork Chop Suey

This recipe, Pork Chop Suey, chop suey is often made with bamboo shoots and water chestnuts – add them to this recipe if you wish.  In place of the noodles, try it with Yakisoba Stir-Fry Noodles.  Serve with 3 packages of Yakisoba Stir-Fry Noodles; just make them PLAIN.  The good thing about these noodles is that there ISN’T ANY MSG, TRANS FAT OR CHOLESTEROL in them.

 

Pork Chop Suey Recipe

Pork Chop Suey

1 cup reduced-sodium chicken broth

3 Tbsp. reduced-sodium soy sauce

2 Tbsp. molasses

¼ tsp. ground pepper

5 tsp. cornstarch

2 Tbsp. canola oil, divided

1 lb. pork tenderloin, trimmed, halved lengthwise and cut into ¼ inch thick pieces

1 medium onion, slivered

1 medium red bell pepper, thinly sliced

3 cup bean sprouts

1 Tbsp. minced fresh ginger

Yakisoba Stir-Fry Noodles

 

Combine broth, soy sauce, molasses and pepper in a medium bowl.  Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined.  Set aside.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes.  Transfer to a plate.

Increase heat to medium-high.  Add the remaining 1 tablespoon oil, bell pepper, sprouts and ginger and cook for 3 minutes.  Pour in the broth mixture and bring to a boil.  Cook, stirring, for 3 minutes.  Reduce heat to medium; add the reserved cornstarch mixture and pork (and other accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

 

(Recipe for Pork Chop Suey, Diabetic Connect, 2015)

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Contest-Winning New England Clam Chowder

March 8, 2015 Leave a Comment

 

Contest-Winning New England Clam Chowder

Contest-Winning New England Clam Chowder

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

In the Pacific Northwest, we dig our own razor clams and I grind them for the chowder!  Since these aren’t readily available, the canned clams are perfectly acceptable.  This recipe is Diabetic Friendly!!

             Sandy Larson                                                             Port Angeles, Washington

 

Contest-Winning New England Clam Chowder Recipe

 

Contest-Winning New England Clam Chowder

4 center-cut bacon strips

2 celery ribs, chopped

1 large onion, chopped

1 garlic clove, minced

3 small potatoes, peeled and cubed

1 cup water

1 bottle (8 oz.) clam juice

3 tsp. reduced-sodium chicken bouillon granules

¼ tsp. white pepper

¼ tsp. dried thyme

1/3 cup flour

2 cups fat-free half-and-half, divided

2 can (6 ½ oz.) chopped clams, undrained

 

In a Dutch, cook bacon over medium heat until crisp.  Remove to paper towels to drain; set aside.  Sauté celery and onion in the drippings until tender.  Add garlic; cook 1 minute longer.  Stir in the potatoes, water, clam juice, bouillon, pepper and thyme.  Bring to a boil.  Reduce heat; simmer, uncovered, for 15-20 minutes or until potatoes are tender.

Stir in clams and remaining half-and-half; heat through (do not boil).  Crumble the reserved bacon; sprinkle over each serving.        5 servings

 

(Recipe for Contest-Winning New England Clam Chowder was in www.tasteofhome.com, 2015)

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Apricot-Pecan Stuffed Pork Tenderloins

September 26, 2014 Leave a Comment

 

Apricot-Pecan Stuffed Pork Tenderloins

Apricot-Pecan Stuffed Pork Tenderloins

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

This unique blend of ingredients is a pleasant surprise of the sweet apricot-and-thyme-flavored tenderloin.  My sister gave me this recipe 15 years ago, and it’s been a favorite ever since.    * This recipe is Diabetic Friendly! *

            Mary Ann Dell                                                                   Phoenixville, Pennsylvania

 

Apricot-Pecan Stuffed Pork Tenderloins Recipe

Apricot-Pecan Stuffed Pork Tenderloins

1 pork tenderloin (1 lb.)

¾ cup dried apricots

4 ½ tsp. chopped pecans

3 tsp. dried thyme, divided

1 garlic clove, minced

¼ tsp. salt

1/8 tsp. pepper

1 ½ tsp. molasses

1 tsp. canola oil

½ cup reduced-sodium chicken broth

 

Cut tenderloin horizontally from the long side to within ½ inch of opposite side.  Open meat so it lies flat; cover with plastic wrap.  Flatten to ½ inch thickness; remove plastic.

In a food processor, combine the apricots, pecans, 2 teaspoons thyme, garlic, salt and pepper; cover and process until finely chopped.  Add molasses and oil; process until blended.  Spread apricot mixture over the meat within ¾ inch of edges.  Roll up jelly-roll style, starting with a long side; tie with kitchen string at 1 ½ inch intervals.

Line a roasting pan with heavy-duty foil.  Place meat on a rack in prepared pan.  Pour broth over meat and sprinkle with remaining thyme.  Bake at 400 F. for 40-45 minutes or until juices run clear and meat thermometer reads 160 F.  Let stand for 5-10 minutes before slicing.          4 servings

 

(Recipe for Apricot-Pecan Stuffed Pork Tenderloins was on www.tasteofhome.com, 2014)

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Summer Vegetable Soup

July 26, 2014 Leave a Comment
Summer Vegetable Soup

Summer Vegetable Soup

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

This vegetable soup is chock-full of garden goodness, from zucchini and green beans to celery and potato, but it’s the turmeric that gives it a tasty new twist.  * This recipe is Diabetic Friendly! *

             Edith Ruth Muldoon                                                       Baldwin, New York 

       

Summer Vegetable Soup Recipe

Summer Vegetable Soup

1 small onion, quartered and thinly sliced

1 Tbsp. olive oil

4 cups reduced-sodium chicken or vegetable broth

1 cup sliced zucchini

1 can (15 ½ oz.) navy beans, rinsed and drained

½ cup diced peeled red potato

½ cup cut fresh green beans (2 inch pieces)

½ cup chopped peeled tomato

¼ tsp. pepper

1/8 tsp. ground turmeric

¼ cup chopped celery leaves

2 Tbsp. tomato paste

 

In a large saucepan, sauté onion in oil until tender.  Add the next eight ingredients.  Bring to a boil.  Reduce heat; cover and simmer for 20-30 minutes or until vegetables are tender.

Stir in celery leaves and tomato paste.  Cover and let stand for 5 minutes before serving.     4 serving

 

(Recipe for Summer Vegetable Soup was on www.tasteofhome.com, 2014)

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Chicken and Shrimp Satay

June 2, 2014 Leave a Comment

 

Chicken and Shrimp Satay

Chicken and Shrimp Satay

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

I lightened up a recipe that I found in a cookbook, and these grilled kabobs were the tasty result.  The scrumptious peanut butter dipping sauce is always a hit.  This recipe is Diabetic Friendly!!

             Hannah Barringer                                                                           Loudon, Tennessee

 

Chicken and Shrimp Satay Recipe

Chicken and Shrimp Satay

¾ lb. uncooked medium shrimp, peeled and deveined

¾ lb. chicken tenderloins, cut into 1 inch cubes

4 green onions, chopped

1 Tbsp. butter

2 garlic cloves, minced

1 Tbsp. minced fresh parsley

½ cup white wine or chicken broth

1 Tbsp. lemon juice

1 Tbsp. lime juice

Sauce:    ¼ cup chopped onion

1 Tbsp. butter

2/3 cup reduced-sodium chicken broth

¼ cup reduced-fat chunky peanut butter

2 ¼ tsp. brown sugar

¾ tsp. lemon juice

¾ tsp. lime juice

¼ tsp. salt

¼ tsp. salt

¼ tsp. each dried basil, thyme and rosemary, crushed

1/8 tsp. cayenne pepper

 

On 12 metal or soaked wooden skewers, alternately thread shrimp and chicken.  Place in a large shallow dish; set aside.

In a small skillet, sauté green onions in butter until crisp-tender.  Add garlic; cook 1 minute longer.  Stir in the parsley, wine, lemon juice and lime juice.  Remove from the heat; cool slightly.  Pour over skewers and turn to coat; set aside.

Drain and discard marinade.  Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.  Prepare grill for indirect heat.  Grill skewers, covered, over indirect medium heat or broil 4 inches from the heat for 7 to 8 minutes, turning often.  Brush with ¼ cup sauce during the last minute of grilling.  Serve with remaining sauce.         6 serving

 

(Recipe for Chicken and Shrimp Satay was on www.tasteofhome.com, 2014)

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Swedish Meatballs

May 22, 2014 Leave a Comment
Swedish Meatballs

Swedish Meatballs

 

This recipe, Swedish Meatballs is from Diabetic Connect.  These Swedish meatballs are made with a combination of lean ground turkey breast and ground pork, flavored with nutmeg and cardamom and simmered in a creamy mushroom sauce.  Serve over brown rice pilaf spiked with almonds and currents or whole-wheat egg noodles.

 

Swedish Meatballs Recipe

Swedish Meatballs

½ cup finely chopped onion

¼ cup whole-wheat breadcrumbs

¾ tsp. salt, divided

½ tsp. freshly ground pepper

¼ tsp. freshly grated nutmeg

¼ tsp. ground cardamom

8 oz. ground turkey breast

8 oz. ground pork

1 Tbsp. extra-virgin oil

1 lb. button mushrooms, sliced

1 ¼ oz. can reduced-sodium chicken broth

¼ cup flour

½ cup reduced-fat sour cream

¼ cup finely chopped flat-leaf parsley

1 Tbsp. seedless raspberry jam

 

Combine onion, bread crumbs, ¼ tsp. salt, pepper, nutmeg and cardamom in a large bowl.  Add turkey and pork; gently mix to combine (DO NOT OVERMIX).  Using a scant 2 tablespoons for each, make about 20 meatballs.

Heat oil in a large nonstick skillet over medium heat.  Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too HOT, until almost cooked through, 10 to 12 minutes.  Transfer to a plate.

Add mushrooms to the pan and increase heat to medium-high.  Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.

Whisk broth and flour in a bowl and add to the pan along with the meatballs.  Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes.  Remove from the heat.  Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.           5 servings   (4 meatball 2/3 cup sauce)

*  Freeze cooked meatballs in sauce airtight for up to 3 months.  Defrost before reheating. 

 

(Recipe for Swedish Meatballs came from Diabetic Connect, 2014)

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Bean and Pasta Soup

April 10, 2014 Leave a Comment

 

Bean and Pasta Soup

Bean and Pasta Soup

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at www.tasteofhome.com

 

We’re always on the lookout for great, low-fat recipes and this soup fits the bill.  Loaded with veggies and pasta, it’s fast, filling and delicious.  I make it every week.

          Maria Gooding                                                                                Union, Ontario

 

Bean and Pasta Soup Recipe

Bean and Pasta Soup

1 cup uncooked small pasta

2 celery ribs, thinly sliced

2 medium carrots, thinly sliced

1 medium onion, chopped

1 Tbsp. olive oil

1 garlic clove, minced

2 cups water

1 can (14 ½ oz.) diced tomatoes, undrained

1 ¼ cups reduced-sodium chicken broth or vegetable broth

1 tsp. dried basil

½ tsp. dried rosemary, crushed

¼ tsp. salt

1/8 tsp. pepper

1 can (15 oz.) white kidney or cannellini beans, rinsed and drained

2 cups shredded fresh spinach

¼ cup shredded Parmesan cheese, optional

Cook pasta according to package directions.  Meanwhile, in a large nonstick saucepan, sauté the celery, carrots and onion in oil for 5 minutes.  Add garlic; cook 1 minute longer.  Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper.  Bring to a boil.  Reduce heat; cover and simmer for 10 minutes or until carrots are tender.

Drain pasta; stir into vegetable mixture.  Add beans; heat through.  Stir in spinach; cook until spinach is wilted, about 2 minutes.  Sprinkle with Parmesan cheese if desired.            5 servings

 

(Recipe for Bean and Pasta Soup was on www.tasteofhome.com, 2014)

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Shrimp Saffron Risotto

February 27, 2014 Leave a Comment
Shrimp Saffron Risotto

Shrimp Saffron Risotto

 

I got this recipe in Newsday, January 23, 2014.  It’s for Shrimp Saffron Risotto; I’ve had mushroom, and a Vegetable Risotto, which were very good.  So when I saw this Shrimp Saffron Risotto, I thought that it might be tasty…hope you like it.

 

Shrimp Saffron Risotto Recipe

Shrimp Saffron Risotto

 

5 to 6 cups reduced sodium, fat-free chicken broth

1 Tbsp. olive oil

2 shallots, chopped

½ link (about1 ½ oz. cured chorizo, very thinly sliced

1 ½ cups Arborio rice

½ cup dry white wine

½ tsp. saffron threads, lightly crushed

1 lb. peeled and deveined medium shrimp

1 cup thawed frozen peas

¼ tsp. freshly ground black pepper

½ cup chopped fresh basil

 

Bring chicken broth to a boil in a saucepan; immediately reduce heat and keep warm on low.

Heat the oil in a large Dutch oven over medium heat.  Add the shallots and chorizo and cook, stirring occasionally with a wooden spoon, until the shallots soften, 3-4 minutes.  Add the rice and cook, stirring 1 minute until it is well coated.  Stir in the wine and saffron and cook, stirring constantly, 1 to 2 minutes, until the liquid is almost completely absorbed.  Add 1 cup of the hot broth and cook, stirring constantly, until the liquid is almost completely absorbed.  Continue cooking and adding broth, 1 cup at a time, stirring and allowing the liquid to be absorbed before the next addition.  This process takes about 20 to 22 minutes; the rice should be creamy but with a slight chewiness in the center.

Add the shrimp and peas and cook, stirring gently, 2 to 3 minutes, until the shrimp is pink and cooked through.  Remove from the heat and stir in the pepper and basil.  Add salt to taste and serve immediately.         4 servings

 

(Recipe for Shrimp Saffron Risotto came from the Newsday, January 23, 2014)

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Butternut Soup with Parmesan Croutons

February 8, 2014 Leave a Comment
Butternut Soup with Parmesan Croutons

Butternut Soup with Parmesan Croutons

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at www.tasteofhome.com

 

Roasting creates a rich, caramelized flavor, but you can cook the squash cubes directly in the broth if you’re short on time.  They should pierce easily with a fork when they’re done.

          Jen Lehner                                                                           Seattle, Washington

 

Butternut Soup with Parmesan Croutons Recipe

Butternut Soup with Parmesan Croutons

1 medium butternut squash (about 3 lbs.), peeled, seeded and cut into 1 inch cubes

2 Tbsp. California Olive Ranch Olive Oil, divided

¼ tsp. pepper

1 large onion, chopped

3 celery ribs, chopped

2 Tbsp. minced fresh sage or 2 tsp. rubbed sage

3 cans (14 ½ oz. each) reduced-sodium chicken broth

Croutons:   2 Tbsp. grated Parmesan cheese

2 Tbsp. California Olive Ranch Olive Oil

1 Tbsp. minced fresh sage or 1 tsp. rubbed sage

2 garlic cloves, minced

2 cups cubed French bread (1/2 inch cubes)

Cooking spray

Additional grated Parmesan cheese, optional

Place squash in a 15×10 inch baking pan lightly coated with cooking spray.  Drizzle with 1 tablespoon oil; sprinkle with pepper.  Toss to coat.  Bake, uncovered, at 425 F. for 30-35 minutes or until tender, stirring every 15 minutes.  Set aside.

In a Dutch oven, sauté the onion, celery and sage in remaining oil until tender.  Stir in broth and squash.  Bring to a boil.  Reduce heat; cover and simmer for 15-20 minutes to allow flavors to blend.  Cool slightly.

In a blender, puree soup in batches until smooth.  Return to the pan; heat through.

For croutons, in a small bowl, combine the cheese, oil, sage and garlic.  Add bread cubes and spritz with cooking spray; toss to coat.  Place on a baking sheet coated with cooking spray.

Bake at 425 F. for 5-8 minutes or until golden brown, stirring occasionally.  Sprinkle each serving of soup of soup with croutons and additional cheese if desired.           8 servings (2 quarts)

 

(Recipe for Butternut Soup with Parmesan Croutons was on www.tasteofhome.com, 2013)

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