1/2 lb. ground turkey breast
1 1/2 teaspoon vegetable oil
3/4 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped green pepper
1 garlic clove, minced
1 (14 1/2 oz.) can chicken broth
2 cups uncooked bow−tie pasta
1 (14 1/2 oz.) can stewed tomatoes
1 tablespoon vinegar
3/4 teaspoon sugar
1/2 teaspoon chili powder
1/2 teaspoon garlic salt, optional
2 tablespoons grated Parmesan cheese
1 tablespoon minced fresh parsley
In a large skillet or Dutch oven, brown turkey in oil. Add celery, onion, green pepper
and garlic; cook until vegetables are tender. Remove turkey and vegetables with a slotted
spoon and keep warm.
Add broth to the pan; bring to a boil. Add pasta; cook for 10 minutes or until tender.
Reduce heat; stir in tomatoes, vinegar, sugar, chili powder, garlic salt if desired and turkey
mixture. Simmer for 10 minutes or until heated through. Sprinkle with Parmesan cheese
and parsley. Serves 6.
Nutritional Analysis: One (1−cup) serving (prepared with low−sodium broth and
no−salt−added
tomatoes and without garlic salt) equals: 208 calories, 128 sodium, 22 mg cholesterol,
30 gm carbohydrate, 15 gm protein, 3 gm fat. Diabetic Exchanges: 2 starch, 1 meat
Archive for April, 2009
Turkey Bow Tie Skillet
Monday, April 27th, 2009Sesame Chicken
Monday, April 13th, 20091 pound boneless chicken (or pork or steak)
2 tablespoons sesame seeds
1 tablespoon sesame oil
2 tablespoons vegetable oil
4 ounces small mushrooms, quartered
1 large green bell pepper, seeded and cut into strips
4 scallions, chopped diagonally
boiled rice, to serve
Marinade:
2 teaspoons cornstarch
2 tablespoons Chinese rice wine or dry sherry
1 tablespoon lemon juice
1 tablespoon soy sauce
few drops of Tabasco sauce
1−inch piece fresh ginger, grated
1 garlic clove, crushed
1. Trim the meat and cut into thin strips about 1/2 x 2 inch.
2. Make the marinade. In a bowl, blend the cornstarch with the rice wine or
dry sherry, then stir in the lemon juice, soy sauce, Tabasco sauce, ginger
and garlic. Stir in the strips, cover and leave in a cool place for 3−4 hours.
3. Place the sesame seeds in a wok or large frying pan and dry−fry over
moderate heat, shaking the pan, until the seeds are golden. Set aside.
4. Heat the sesame and vegetable oils in the wok or frying pan. Drain the
meat, reserving the marinade, and stir− fry a few pieces at a time until
browned. Remove with a slotted spoon.
5. Add the mushrooms and green pepper and stir−fry for 2−3 minutes. Add
the scallions and 1 minute more.
6. Return the meat to the wok or frying pan, together with the reserved
marinade, and stir over a moderate heat for a further 2 minutes, or until
the ingredients are evenly coated with glaze. Sprinkle the sesame seeds
on top and serve immediately with boiled rice.
Summer Fruit Trifle
Tuesday, April 7th, 20091 package (18.25 ounces) yellow cake mix
1 1/3 cups water
3 egg whites
2 cups sliced strawberries
2 to 3 Tablespoons NutraSweet® Spoonful
Milk Custard (recipe below)
1 cup raspberries
2 nectarines or peaches, sliced
1 medium banana, sliced
1 pint blueberries
Light whipped topping
Make cake mix according to package directions, using water and egg whites; bake in a
13 by 9−inch baking pan. Cool on wire rack. Cut half the cake into 1−inch cubes (freeze
or reserve remaining cake for another use).
Process strawberries in blender or food processor until smooth; stir in NutraSweet®
Spoonful. Layer 1/3 of the cake cubes in bottom of 2−quart glass serving bowl. Spoon
1/3 of the Milk Custard and strawberry puree over cake and top with 1/3 of the raspberries,
nectarines, banana and blueberries. Repeat layers 2 times. Refrigerate at least 1 hour before
serving. Garnish with whipped topping.
Makes 12 servings.
Serving size: 1/12 recipe
Yield: 12
Exchanges: 1/2 Skim Milk, 1 Starch, 1 Fruit
Nutrition: 175 Calories, 4 g Protein, 35 g Carbo, 3 g Fat
Milk Custard
1 cup skim milk
2 eggs
2 Tablespoons flour
1/4 teaspoon ground nutmeg
3 to 4 Tablespoons NutraSweet® Spoonful
Heat milk just to boiling in small saucepan; remove from heat. Mix eggs and flour in
small bowl. Stir in 1/4 cup hot milk into egg mixture; stir egg mixture into milk in
saucepan.
Cook over low heat, stirring constantly, until thickened. Cool until warm; stir in nutmeg
Taco Salad
Tuesday, April 7th, 20091−1/2 Pound Ground beef
Bottled French dressing
1/4 Cup Onion, chopped
1/2 Teaspoon Salt
1/4 Teaspoon Pepper
1/2 Teaspoon Dried oregano, crushed
1/2 Head iceberg lettuce, finely shredded
2 Tomatoes, cut in wedges
8 Ounce Can corn, drained
8 Ounce Can garbanzo beans, drain
1/2 Cup Radish slices
1−6 1/2 oz Package Tortilla or corn chips
1 Avocado, peeled and sliced
4 Ounce Cheddar cheese, shredded
Pitted black olives, sliced
Sour cream
Brown meat and drain off fat. Add 1/3 cup French dressing, onion, salt,
pepper and oregano. Simmer 5 minutes. Combine lettuce, tomatoes, corn,
beans, radishes and enough dressing to moisten. Toss lightly. For each
salad, serve meat mixture over tortilla chips. Top with lettuce mixture,
avocado, cheese, olives and sour cream, as desired.
Empress Chicken Wings
Sunday, April 5th, 20091 1/2 pounds Chicken Wings
3 tablespoons Soy Sauce
1 tablespoon Dry Sherry
1 tablespoon Minced Fresh Ginger Root
1 Clove Garlic, Minced
2 tablespoons Vegetable Oil
1/3 cup Cornstarch
2/3 cup Water
2 Green Onions And Tops, Cut Into Thin Slices
1 teaspoon Slivered Fresh Ginger Root
Disjoint the chicken wings; discard tips (or save for stock). Combine soy
sauce, sherry, minced ginger and garlic in a large bowl; stir in chicken.
Cover and refrigerate for 1 hour, stirring occasionally. Remove chicken;
reserve marinade. Heat oil in large skillet over medium heat. Lightly coat
chicken pieces with cornstarch; add to skillet and brown slowly on all sides.
Remove chicken; drain off fat. Stir water and reserved marinade into same
skillet. Add chicken; sprinkle green onions and slivered ginger evenly over
chicken. Cover and simmer for 5 minutes, or until chicken is tender.