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Southwestern Turkey Shepherd’s Pie

Source: Diabetic Cooking, January/February 2004

Ingredients:

Nonstick vegetable cooking spray
1 lb ground turkey
1 1/2 c chunky fat-free salsa, medium or spicy, well drained
1/2 tsp ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions (see note) 1/4 tsp chili seasoning powder (optional)
Additional salsa, optional garnish

Directions:

Preheat oven to 400°F.  Lightly coat 9 1/2-inch round glass baking dish with cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely. Score potatoes in a crosshatch  pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Makes 6 (1-cup) Servings.

Serving Suggestion: Serve with a leafy green salad and reduced-fat or fat-free salad dressing or steamed vegetables such as broccoli and cauliflower.

Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Dietary Exchanges: 1 Starch, 2 Meat, 1 Fat

Nutrients Per Serving:
225 Calories
39 Calories from Fat
10g Total Fat
2 g Saturated Fat
17 g Carbohydrate
17 g Protein
60 mg Cholesterol
642 mg Sodium 
2 g Fiber

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Chicken Pot Pie

Source: Diabetic Cooking, January/February 2004

Ingredients:

2 tsp olive oil
1/2 c plus 2 tablespoons fat-free reduced-sodium chicken broth, divided
2 c sliced mushrooms
1 c diced red bell pepper
1/2 c chopped onion
1/2 c chopped celery
2 tbsp all-purpose flour
1/2 c fat-free half-and-half
2 c cubed cooked chicken tenders
1 tsp minced, fresh dill
1/2 tsp salt
1/4 tsp black pepper
2 reduced-fat refrigerated crescent rolls

Directions:

Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper. Preheat oven to 375°F. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Makes 4 (1-cup) Servings.

Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients Per Serving:
286 Calories
27% Calories from Fat
8 g Total Fat
2 g Saturated Fat
25 g Carbohydrate
26 g Protein
54 mg Cholesterol
740 mg Sodium
2 g Fiber

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Goulash Casserole

Ingredients:

vegetable cooking spray
1 lb ground beef eye of round
2 medium onions, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 tbsp flour
2 tsp paprika
1 tsp crushed caraway seeds
1/2 – 3/4 cup water
1 can (14 ounces) sauerkraut, rinsed, drained
1 large tomato, coarsely chopped
1 c fat-free sour cream
Salt and pepper, to taste
Minced parsley, as garnish

Directions:

Spray large skillet with cooking spray; heat over medium heat until hot. Add ground beef and cook until browned; add onions, bell peppers, and garlic and cook until tender, 8 to 10 minutes. Stir in flour, paprika, and caraway seeds; cook 1 to 2 minutes longer. Stir in water, sauerkraut, tomato, and sour cream; season to taste with salt and pepper. Spoon mixture into 11×7-inch baking dish or 2-quart casserole. Bake, covered, at 350 degrees until hot through, 20 to 30 minutes. Sprinkle with parsley before serving.

Makes 6 (1/3 Cup) Servings.

Dietary Exchanges: 2 Meat, 3 Vegetable

Nutrients Per Serving:
174 Calories
2.8 g Fat
18.1 g Carbohydrate
17.6 g Protein
36.6 mg Cholesterol
530 mg Sodium

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Brunswick Stew

Ingredients:

1 3½-lb frying chicken or 2 boneless skinless breasts and 2 hindquarters
1 tspnon-aromatic olive oil, divided
1 large sweet onion, cut in 1″ dice (generous 2 cups)
3 ribs celery cut in ¼” slices (1 ½ cups)
3 oz Canadian bacon cut the same size as the celery
1 red bell pepper cut the same
2 c canned, crushed tomatoes
1 c low sodium chicken stock
1 tsp Worcestershire sauce
¼ tsp cayenne pepper
1 c frozen corn kernels
1 c frozen baby lima beans
1 tbsp arrowroot mixed with 2 tablespoons stock or water (slurry)
¼ c chopped fresh parsley
¼ c chopped fresh basil

Directions:

If you are using a whole chicken, cut off the legs with the thighs and the breasts. Use the carcass and wings for stock. Remove the skin from all the pieces. Separate the legs from the thighs and bone the thigh, leaving the bone in the leg. Remove the skin and bone from the breast pieces. Bones, fat and skin will all help to make a flavorful stock. Cut the meat into 1½ ” chunks. Heat ½ teaspoon of the oil in a 10½ ” chef’s pan on medium high. Sauté the onion 3 minutes or until it starts to turn translucent. Add the celery, Canadian bacon, and red bell pepper and cook 3 more minutes. Remove to a plate and without washing the pan, add the remaining ½ teaspoon oil and heat. When the pan is nice and hot, toss in the thigh meat and legs to brown 2 minutes. Add the breast meat and brown 1 to 2 minutes more. Pour in the tomatoes, stock, and Worcestershire sauce. Add the cooked vegetables and cayenne. Bring to a boil, reduce the heat, cover and simmer 35 minutes or until the chicken is tender. Add the lima beans and corn and cook 12 minutes more or until the beans are tender. Stir in the slurry and heat to thicken. Add the parsley and basil and you are ready to serve.

Makes 6 Servings.

Nutrients Per Serving:
260 calories
6 g Fat
2 g Saturated Fat
7% Calories From Saturated Fat
21 g Carbohydrate
3 g Fiber
362 mg Sodium

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Beef Stroganoff

Ingredients:
 
1 lb steak, sirloin or tenderloin 
2 tbsp flour, all purpose 
2 oz sour cream 
2 oz cottage cheese, creamed 
1/2 c water 
2 tbsp margarine 
2 tsp beef bouillon granules 
1 1/2 c mushrooms, fresh sliced 
1/4 tsp salt 
1 tsp garlic, minced 
1/4 tsp black pepper 
1/2 c hot noodles or rice 

Directions:

Partly freeze beef. Thinly slice across grain into bite-size strips. Combine flour, pureed cottage cheese and 5 ounces of water. Stir in bouillon, sour cream, 1/2 cup water, salt and pepper. Set aside. In a large skillet, stir half of meat in margarine on high heat until done. Remove. Add rest of meat, mushrooms, onions and garlic. Cook and stir till meat is done and onions are tender. Return all meat to skillet. Add sour cream-cottage cheese mixture. Cook and stir over medium heat until bubbly. Cook on reduced heat with stirring for 5 minutes more. Serve over rice or noodles.

Dietary Exchanges: 1 1/2 servings Meat and 1/2 of a Mixed Serving of Dairy and Vegetable. (A half cup of rice would add a third serving, this one of grain.)

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Mexican Lasagna

Ingredients:

1 lb boneless, skinless chicken breasts, cut into strips
1 large onion, halved and cut into thin wedges
1 large clove garlic, minced
2 c (16 oz) fat-free ricotta cheese
1 c (8 oz) reduced-fat sour cream
1 jar (4 oz) chopped green chiles
1/2 c chopped fresh cilantro (optional)
2 tsp ground cumin
1/8 tsp salt
6 plum tomatoes, chopped
8 corn tortillas (6″ diameter), cut in half
1 1/4 c (5 oz) shredded low-fat Monterey Jack cheese

Directions:

Preheat the oven to 350 degrees. Coat a 13″ x 9″ baking dish with cooking spray. Coat a large nonstick skillet with cooking spray. Add the chicken.  Cook over medium heat, turning several times, for 5 minutes, or until no longer pink. Transfer to a medium bowl. Wipe the skillet with a paper towel and coat with cooking spray. Add the onion and garlic. Cover and cook over medium heat, stirring occasionally, for 7 to 8 minutes, or until lightly browned. Add to the chicken in the bowl. In another medium bowl, combine the ricotta, sour cream, chiles, cilantro (if using), cumin and salt. Spread 1 cup of the tomatoes in the prepared baking dish. Arrange half of the tortillas evenly on top. Spread half of the ricotta mixture over the tortillas. Top with half of the chicken mixture. Top with 1 cup of the remaining tomatoes and 1/2 cup of the cheese. Repeat with the remaining tortillas, ricotta mixture and chicken mixture. Sprinkle with the remaining 1 cup tomatoes and 1/4 cup cheese. Bake for 30 minutes, or until heated through. Loosely cover with foil if the cheese browns too quickly.

Makes 8 Servings.

Dietary Exchanges: 1 Carb (1 Bread/Starch), 3 Meat

Nutrients Per Serving:
259 Calories
28 g Protein
23 g Carbohydrates
2 g Dietary Fiber
5 g Total Fat
3 g Saturated Fat
62 mg Cholesterol
333 mg Sodium