It's New Year's Eve. Here's to the coming new year - hope you have a great one! If you're partying tonight, stay safe.
I will be posting here tomorrow morning. In the meantime, here are today's six recipes. Enjoy!
Are diabetics overtested? That's the premise in an article titled, “Diabetes Patients are Overtested, Mayo Clinic Warns” in a recent emailing of The Diabetic News. To view the article in its entirety, go to http://thediabeticnews.com/overtesting-diabetes/.
And now to today's six recipes. Enjoy!
BEEF AND NOODLES IN LEMON SAUCE
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/1069.shtml
Ingredients
1 cup fine egg noodles
2 tablespoons butter or margarine
3/4 cup onions, diced
1-1/2 pound leanest ground beef
1 pound mushrooms, sliced
3/4 cup water
2 egg yolks
3 tablespoons fresh lemon juice
2 tablespoons sherry
Directions
Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.
In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.
In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.
Nutritional Information Per Serving: Calories: 264; Protein: 14.5 g; Fat: 11.7 g; Sodium: 185 mg; Carbohydrates: 9.8 g; Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
BEEF AND VEGETABLE LO MEIN
Yield: 4 servings
Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/462.shtml
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Protein: 22.1 g; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Carbohydrates: 37.9 g; Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
CHICKEN AND PEA POD STIR-FRY
Yield: 4 servings
Serving Size: 1-1/2 cups stir-fry includes 5/8 cup chicken
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Author: Lucy Beale, Joan Clark, Barbara Forsberg
Find this recipe at: http://diabeticgourmet.com/recipes/html/461.shtml
Ingredients
2 tablespoons cornstarch
1 teaspoon granulated sugar
1 cup water
1 tablespoon low-salt soy sauce
1 tablespoon peanut oil
1-1/2 cups julienne-cut carrot
2 cups fresh snow pea pods or sugar snap peas, OR 1 (6-ounce) package frozen pea pods, thawed and drained
3/4 cup sliced green onions
2 tablespoons grated fresh gingerroot
2-1/2 cups cubed (3/4-inch), cooked chicken breast
Directions
In a small bowl, combine cornstarch and sugar, and blend well. Add water and soy sauce, blending until smooth. Set aside.
Heat oil in a large skillet or wok over medium-high heat. Add carrots and stir to coat. Cover and cook 3 minutes. Add snow pea pods or snap peas, green onions, and gingerroot, and cook, stirring, for 3 to 4 minutes or until vegetables are crisp tender.
Stir in chicken and cornstarch mixture. Cook, stirring, until mixture thickens and is thoroughly heated.
Nutritional Information Per Serving: Calories: 257; Protein: 28 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 63 mg; Carbohydrates: 14 g; Exchanges: 4 Very Lean Meat, 1 Vegetable, 1/2 Starch, 1/2 Fat
SLOW-COOKED BEEF, BARLEY, AND VEGETABLE SOUP
Yield: 11 servings Serving size: 1 cup
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek
Find this recipe at: http://diabeticgourmet.com/recipes/html/467.shtml
Ingredients
1-1/4 pounds lean stew beef, cut into bite-size pieces
1 medium-large onion, cut into thin wedges
1 cup sliced carrot
1 tablespoon beef bouillon granules
1-1/4 teaspoons dried thyme
1-1/4 teaspoons dried oregano
1/4 teaspoon ground black pepper
5 cups water
14-1/2-ounce can diced tomatoes with roasted garlic
10-3/4-ounce can condensed tomato soup, undiluted
1/2 cup uncooked pearl barley
1 cup frozen green peas
Directions
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Cook the beef in two batches for several minutes, until nicely browned.
Transfer the beef to a 3-quart or larger slow cooker. Add the onion, carrots, beef granules, thyme, oregano, and pepper. Pour in the water, undrained tomatoes, and tomato soup.
Cover and cook on high for 4 hours or on low for 8 hours. Add the barley and cook for an additional hour at high or 2 hours at low, until the barley is tender. Add the peas and cook for 30 minutes at high or 1 hour at low. Serve hot.
Nutritional Information Per Serving: Calories: 145; Protein: 14 g; Fat: 2.5 g; Sodium: 442 mg; Cholesterol: 29 mg; Carbohydrates: 16 g; Exchanges: 1-1/2 Lean Meat, 1/2 Starch, 1-1/2 Vegetable
SPICED APPLE TEA
This comes from Diabetes Self-Management's website. If you're not familiar with Diabetes Self-Management's website or magazine, I recommend checking both out. This recipe makes 4 servings.
To view this online, click here.
Ingredients
2 cups unsweetened apple juice
6 whole cloves
1 cinnamon stick
3 cups water
3 bags cinnamon herbal tea
Directions
Combine juice, cloves, and cinnamon stick in medium saucepan. Bring to a boil over high heat. Reduce heat to low; simmer 10 minutes. Meanwhile, place water in another medium saucepan. Bring to a boil over high heat. Remove from heat; drop in tea bags and allow to steep for 6 minutes. Remove and discard tea bags.
Strain juice mixture; discard spices. Stir juice mixture into tea. Serve warm with additional cinnamon sticks, if desired, or refrigerate and serve cold over ice. (Tea may be made ahead and reheated.)
Yield: 4 servings. Serving size: 1/4 of the total recipe.
Nutrition Facts Per Serving: Calories: 60, Carbohydrates: 15 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 6 mg, Fiber: 1 g
Exchanges per serving: 1 Fruit.
Thursday, December 31, 2015
Wednesday, December 30, 2015
Wednesday Recipes
Today's article from a recent The Diabetic News is titled “Diabetics with Food Complications Have Impaired Cognitive Function”>. The researchers at Ben-Gurion University of the Negev (BGU) studied diabetic patients who suffered from “diabetic foot.” To read the entire article, go to http://thediabeticnews.com/diabetes-feet-mental-function/.
And now for today's six recipes. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
CINNAMON BUN BREAKFAST FOCACCIA
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Serves: 16
Online: http://diabeticgourmet.com/recipes/html/986.shtml
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries.
Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat
CHOCOLATE CREAM PIE
A rich chocolate pie that has 43% less calories than a traditional recipe. Indulge without the guilt!
Serves: 8
Online: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
And now for today's six recipes. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
CINNAMON BUN BREAKFAST FOCACCIA
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Serves: 16
Online: http://diabeticgourmet.com/recipes/html/986.shtml
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries.
Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat
CHOCOLATE CREAM PIE
A rich chocolate pie that has 43% less calories than a traditional recipe. Indulge without the guilt!
Serves: 8
Online: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
Tuesday, December 29, 2015
Tuesday Recipes
Here's an article I found in The Diabetic News about a possible treatment for diabetes. It's titled “Promising Method to Treat All Forms of Diabetes Found” and is about recent research at Joslin Diabetes Center. To read the article, go to http://thediabeticnews.com/treat-all-forms-of-diabetes/.
And now for today's six recipes. Enjoy!
GRANNY SMITH'S APPLE CRISP
Yield: 8 servings
Serving size: 3/4 cup crisp
Online: http://diabeticgourmet.com/recipes/html/1123.shtml
Ingredients
1 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon ground cinnamon
1 teaspoon orange zest
1/4 cup orange juice
5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices
1 cup uncooked old-fashioned oats
2 tablespoons Splenda No Calorie Sweetener, Granulated
1/4 teaspoon ground cinnamon
2 tablespoons butter, softened
1/2 cup crisp rice cereal
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.
Make Filling: whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.
Make Topping: stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.
Bake 45 minutes or until topping is lightly browned. Serve warm.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 80; Protein: 3 g; Fat: 8 g; Sodium: 45 mg; Cholesterol: 10 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g
ASIAN-STYLE VEGETABLES
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Author: Lucy Beale, Joan Clark, Barbara Forsberg
Find this recipe at: http://diabeticgourmet.com/recipes/html/459.shtml
IngredientsVegetable oil cooking spray
2 teaspoons finely chopped fresh gingerroot
1 clove garlic, finely chopped
1-1/2 cups small broccoli florets
2 medium carrots, thinly sliced
1 small onion, sliced and separated into rings
3/4 cup low-salt chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
1 (8 ounce) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms (3 ounces)
1 tablespoon oyster sauce
Directions
Spray a work or a 12-inch skillet with cooking spray and heat over medium heat. Add ginger and garlic, and stir-fry about 1 minute or until lightly browned. Add broccoli, carrots, and onion, and stir-fry 1 minute. Stir in broth, cover and cook about 3 minutes or until carrots are crisp-tender.
Mix cornstarch and water. Stir into cooked vegetable mixture. Cook, stirring, for about 10 seconds or until thickened. Add water chestnuts, mushrooms, and oyster sauce, and cook 30 seconds. Serve hot.
Nutritional Information Per Serving: Calories: 41; Protein: 2 g; Fat: 1 g; Sodium: 41 m; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
CURRIED CHICKEN WITH SWEET POTATOES AND CAULIFLOWER
This comes from Diabetic Connect, and begins, “Boneless, skinless chicken thighs, with a little help from the well-seasoned yogurt marinade, remain moist and tender when oven-roasted. Hint: Soaking the prepared vegetables in ice water for 15 minutes before roasting will hydrate them, making them more moist and tender when cooked.” Time: 330 minutes (30 minutes prep); makes 4 servings.
To view this online, click here.
Ingredients
3/4 cup nonfat plain yogurt
1 teaspoon Madras-style curry powder (see Ingredient note)
1 teaspoon ground coriander
1 teaspoon ground ginger
1 clove garlic, minced
3/4 teaspoon salt, divided
1/4 teaspoon cayenne pepper
8 boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed (see Tip)
1 sweet potato (about 1 pound), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets (1 small head) or broccoli florets
1 tablespoon extra-virgin olive oil
Freshly ground pepper to taste
1/4 cup chopped unsalted dry-roasted peanuts or cashews
1/4 cup loosely packed cilantro leaves
Directions
Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup of this mixture; cover and refrigerate. Add chicken to the remaining yogurt mixture and turn to coat. Cover and marinate in the refrigerator for at least 4 hours or overnight.
Preheat oven to 450°F. Lightly coat a large rimmed baking sheet with cooking spray.
Remove the chicken from the marinade and place on the prepared baking sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl and place on the baking sheet. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season vegetables with the remaining 1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.
Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through, 10 to 15 minutes more.
Arrange chicken and vegetables on a platter or individual plates and garnish with peanuts (or cashews) and cilantro.
Ingredient Tip: Madras-style curry powder is hotter than standard curry powder. You can find it in specialty stores.
Tip: You can purchase chicken thighs that have already been boned and skinned in most supermarkets. They can be quite fatty, so trim carefully. If you cannot find boneless, skinless chicken thighs, substitute bone-in thighs and pull off the skin. In Step 3, roast chicken for 10 minutes before adding the vegetables.
CALI-FLORIDA CHILI
Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/494.shtml
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Protein: 21.5 g; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Carbohydrates: 19.7 g; Exchanges: 4 Vegetable, 2 Meat, 1 Fat
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
VERY BLUEBERRY SUNDAES
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
Sauce:
1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
And now for today's six recipes. Enjoy!
GRANNY SMITH'S APPLE CRISP
Yield: 8 servings
Serving size: 3/4 cup crisp
Online: http://diabeticgourmet.com/recipes/html/1123.shtml
Ingredients
1 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon ground cinnamon
1 teaspoon orange zest
1/4 cup orange juice
5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices
1 cup uncooked old-fashioned oats
2 tablespoons Splenda No Calorie Sweetener, Granulated
1/4 teaspoon ground cinnamon
2 tablespoons butter, softened
1/2 cup crisp rice cereal
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.
Make Filling: whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.
Make Topping: stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.
Bake 45 minutes or until topping is lightly browned. Serve warm.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 80; Protein: 3 g; Fat: 8 g; Sodium: 45 mg; Cholesterol: 10 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g
ASIAN-STYLE VEGETABLES
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Author: Lucy Beale, Joan Clark, Barbara Forsberg
Find this recipe at: http://diabeticgourmet.com/recipes/html/459.shtml
IngredientsVegetable oil cooking spray
2 teaspoons finely chopped fresh gingerroot
1 clove garlic, finely chopped
1-1/2 cups small broccoli florets
2 medium carrots, thinly sliced
1 small onion, sliced and separated into rings
3/4 cup low-salt chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
1 (8 ounce) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms (3 ounces)
1 tablespoon oyster sauce
Directions
Spray a work or a 12-inch skillet with cooking spray and heat over medium heat. Add ginger and garlic, and stir-fry about 1 minute or until lightly browned. Add broccoli, carrots, and onion, and stir-fry 1 minute. Stir in broth, cover and cook about 3 minutes or until carrots are crisp-tender.
Mix cornstarch and water. Stir into cooked vegetable mixture. Cook, stirring, for about 10 seconds or until thickened. Add water chestnuts, mushrooms, and oyster sauce, and cook 30 seconds. Serve hot.
Nutritional Information Per Serving: Calories: 41; Protein: 2 g; Fat: 1 g; Sodium: 41 m; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
CURRIED CHICKEN WITH SWEET POTATOES AND CAULIFLOWER
This comes from Diabetic Connect, and begins, “Boneless, skinless chicken thighs, with a little help from the well-seasoned yogurt marinade, remain moist and tender when oven-roasted. Hint: Soaking the prepared vegetables in ice water for 15 minutes before roasting will hydrate them, making them more moist and tender when cooked.” Time: 330 minutes (30 minutes prep); makes 4 servings.
To view this online, click here.
Ingredients
3/4 cup nonfat plain yogurt
1 teaspoon Madras-style curry powder (see Ingredient note)
1 teaspoon ground coriander
1 teaspoon ground ginger
1 clove garlic, minced
3/4 teaspoon salt, divided
1/4 teaspoon cayenne pepper
8 boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed (see Tip)
1 sweet potato (about 1 pound), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets (1 small head) or broccoli florets
1 tablespoon extra-virgin olive oil
Freshly ground pepper to taste
1/4 cup chopped unsalted dry-roasted peanuts or cashews
1/4 cup loosely packed cilantro leaves
Directions
Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup of this mixture; cover and refrigerate. Add chicken to the remaining yogurt mixture and turn to coat. Cover and marinate in the refrigerator for at least 4 hours or overnight.
Preheat oven to 450°F. Lightly coat a large rimmed baking sheet with cooking spray.
Remove the chicken from the marinade and place on the prepared baking sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl and place on the baking sheet. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season vegetables with the remaining 1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.
Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through, 10 to 15 minutes more.
Arrange chicken and vegetables on a platter or individual plates and garnish with peanuts (or cashews) and cilantro.
Ingredient Tip: Madras-style curry powder is hotter than standard curry powder. You can find it in specialty stores.
Tip: You can purchase chicken thighs that have already been boned and skinned in most supermarkets. They can be quite fatty, so trim carefully. If you cannot find boneless, skinless chicken thighs, substitute bone-in thighs and pull off the skin. In Step 3, roast chicken for 10 minutes before adding the vegetables.
CALI-FLORIDA CHILI
Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/494.shtml
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Protein: 21.5 g; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Carbohydrates: 19.7 g; Exchanges: 4 Vegetable, 2 Meat, 1 Fat
CABBAGE AND TURKEY RAGOUT
Yield: 6 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1203.shtml
Ingredients
1 lb. ground turkey
1 large onion, chopped
6 cloves garlic, minced
3 medium carrots, thinly sliced
2 medium stalks celery, thinly sliced
2 medium green bell peppers, diced
1 small green cabbage, chopped
1 (28 oz.) can no salt added diced tomatoes
3/4 cup reduced-fat, reduced-sodium chicken broth
1 Tbsp. vinegar
1 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cayenne or red pepper, or to taste
Salt and freshly ground black pepper
Directions
In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.
Serve hot over whole-wheat wide noodles.
Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g
VERY BLUEBERRY SUNDAES
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
Sauce:
1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
Monday, December 28, 2015
Monday Recipes
A recent Diabetic Connect e-newsletter has numerous sweet potatoes recipes, describing it as the new superfood. To read the article, along with all the recipes posted with it, click here.
Hope your holiday weekend was good. Now we're in this year's home-stretch. (And yes, I'll be posting on Friday, which happens to be New Year's Day. And now, for today's six recipes. (I've posted a few of the recipes from the Diabetic Connect article here, along with other recipes.) Enjoy!
LOW-CARB SWEET POTATO CASSEROLE
This recipe from Diabetic Connect starts off, “You can avoid traditional sweet potato recipes that are closer to dessert than to a side dish. This wonderful recipe will remind you of when you were young, but keep your blood sugars in check.” Makes approximately 18 servings of 1/2 cup.
To view this online, click here.
Ingredients
8 medium sweet potatoes, peeled and cubed
1/3 cup orange juice
1/4 cup half & half
1 egg white
3 TBS coconut oil
2 TBS Splenda brown sugar
1 1/4 tsp vanilla extract
3/4 tsp cinnamon
3/4 tsp nutmeg
1/4 tsp salt
1/4 cup chopped pecans
zest of 1 orange
Directions
Boil the potatoes in salted water until tender.
Preheat the oven to 350 degrees F.
Grease a medium sized casserole dish and set aside.
When potatoes are done, strain them and pour into a large bowl.
Add the orange juice and half & half and whip with a hand mixer.
Add the egg white, coconut oil and sugar, and beat until well mixed.
Add the vanilla, salt, cinnamon and nutmeg and blend.
Pour into prepared casserole dish and top with pecans and orange zest.
Cover with foil and bake for 30 minutes.
Remove foil and bake an additional 15 minutes.
Remove from oven and serve.
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable or chicken stock cubes
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potatoe and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
SWEET POTATO-TURKEY HASH
This recipe from Diabetic Connect starts off, “Hash is a flexible and easy way to transform leftover cooked meat into a distinctively different dish. This version brings together healthy sweet potatoes, apples and onions along with lean turkey or chicken.” Time: 45 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper, to taste
Directions
Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
CRUSTLESS SWEET POTATO PIE
Also from Diabetic Connect. This begins, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!” Makes 16 servings.
To view this online, click here.
Ingredients
2 cups Sweet-potatoes, cooked and mashed (about three average sweet potatoes)
1 cup sugar (or substitute would lower calories even more)
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
Dash of nutmeg
.25 teaspoon cloves, ground
2 tablespoons flour
1 teaspoon salt
Directions
Preheat oven to 350 F.
Mash the sweet potato. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 mins.
Allow to cool.
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SALAD NICOISE
Yield: 4 servings Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek
Find this recipe at: http://diabeticgourmet.com/recipes/html/465.shtml
Ingredients
8 ounces small new potatoes, halved
2-1/2 cups cut fresh green beans
1/2 cup light olive oil vinaigrette salad dressing
8 cups torn romaine, Boston, or Bibb lettuce
4 slices red onion, separated into rings
12-ounce can albacore tuna in water, drained
4 hard-boiled eggs, peeled and quartered
16 cherry or grape tomatoes
1/4 cup sliced black olives
Directions
Place the potatoes in a 2-quart pot and cover with water. Boil for about 12 minutes, until tender. Remove the potatoes with a slotted spoon, rinse with cool water, and set aside.
Add the green beans to the pot and boil for about 3 minutes, until crisp-tender. Rinse the beans with cool water and drain well. (You can cook the potatoes and beans the day before and refrigerate until ready to assemble the salads.)
When ready to assemble the salads, slice the potatoes 1/4-inch thick and place in a bowl with green beans. Add 1/4 cup of the salad dressing and toss to mix. Set aside.
Arrange a quarter of the lettuce over the bottom of each of four serving plates and top with a quarter of the onion rings.
Arrange the center of each salad and drizzle each salad with a tablespoon of the remaining dressing. Arrange a quarter of the potato mixture and 4 tomatoes around the outer edges of each plate and top with a sprinkling of olives. Serve immediately.
Nutritional Information Per Serving: Calories: 347; Protein: 37 g; Fat: 12 g; Sodium: 680 mg; Cholesterol: 214 mg; Carbohydrates: 29 g; Exchanges: 3 Very Lean Meat, 3 Vegetable, 1 Starch, 2 Fat
Hope your holiday weekend was good. Now we're in this year's home-stretch. (And yes, I'll be posting on Friday, which happens to be New Year's Day. And now, for today's six recipes. (I've posted a few of the recipes from the Diabetic Connect article here, along with other recipes.) Enjoy!
LOW-CARB SWEET POTATO CASSEROLE
This recipe from Diabetic Connect starts off, “You can avoid traditional sweet potato recipes that are closer to dessert than to a side dish. This wonderful recipe will remind you of when you were young, but keep your blood sugars in check.” Makes approximately 18 servings of 1/2 cup.
To view this online, click here.
Ingredients
8 medium sweet potatoes, peeled and cubed
1/3 cup orange juice
1/4 cup half & half
1 egg white
3 TBS coconut oil
2 TBS Splenda brown sugar
1 1/4 tsp vanilla extract
3/4 tsp cinnamon
3/4 tsp nutmeg
1/4 tsp salt
1/4 cup chopped pecans
zest of 1 orange
Directions
Boil the potatoes in salted water until tender.
Preheat the oven to 350 degrees F.
Grease a medium sized casserole dish and set aside.
When potatoes are done, strain them and pour into a large bowl.
Add the orange juice and half & half and whip with a hand mixer.
Add the egg white, coconut oil and sugar, and beat until well mixed.
Add the vanilla, salt, cinnamon and nutmeg and blend.
Pour into prepared casserole dish and top with pecans and orange zest.
Cover with foil and bake for 30 minutes.
Remove foil and bake an additional 15 minutes.
Remove from oven and serve.
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable or chicken stock cubes
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potatoe and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
SWEET POTATO-TURKEY HASH
This recipe from Diabetic Connect starts off, “Hash is a flexible and easy way to transform leftover cooked meat into a distinctively different dish. This version brings together healthy sweet potatoes, apples and onions along with lean turkey or chicken.” Time: 45 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper, to taste
Directions
Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
CRUSTLESS SWEET POTATO PIE
Also from Diabetic Connect. This begins, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!” Makes 16 servings.
To view this online, click here.
Ingredients
2 cups Sweet-potatoes, cooked and mashed (about three average sweet potatoes)
1 cup sugar (or substitute would lower calories even more)
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
Dash of nutmeg
.25 teaspoon cloves, ground
2 tablespoons flour
1 teaspoon salt
Directions
Preheat oven to 350 F.
Mash the sweet potato. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 mins.
Allow to cool.
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SALAD NICOISE
Yield: 4 servings Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek
Find this recipe at: http://diabeticgourmet.com/recipes/html/465.shtml
Ingredients
8 ounces small new potatoes, halved
2-1/2 cups cut fresh green beans
1/2 cup light olive oil vinaigrette salad dressing
8 cups torn romaine, Boston, or Bibb lettuce
4 slices red onion, separated into rings
12-ounce can albacore tuna in water, drained
4 hard-boiled eggs, peeled and quartered
16 cherry or grape tomatoes
1/4 cup sliced black olives
Directions
Place the potatoes in a 2-quart pot and cover with water. Boil for about 12 minutes, until tender. Remove the potatoes with a slotted spoon, rinse with cool water, and set aside.
Add the green beans to the pot and boil for about 3 minutes, until crisp-tender. Rinse the beans with cool water and drain well. (You can cook the potatoes and beans the day before and refrigerate until ready to assemble the salads.)
When ready to assemble the salads, slice the potatoes 1/4-inch thick and place in a bowl with green beans. Add 1/4 cup of the salad dressing and toss to mix. Set aside.
Arrange a quarter of the lettuce over the bottom of each of four serving plates and top with a quarter of the onion rings.
Arrange the center of each salad and drizzle each salad with a tablespoon of the remaining dressing. Arrange a quarter of the potato mixture and 4 tomatoes around the outer edges of each plate and top with a sprinkling of olives. Serve immediately.
Nutritional Information Per Serving: Calories: 347; Protein: 37 g; Fat: 12 g; Sodium: 680 mg; Cholesterol: 214 mg; Carbohydrates: 29 g; Exchanges: 3 Very Lean Meat, 3 Vegetable, 1 Starch, 2 Fat
Saturday, December 26, 2015
Weekend Recipes
Since there were no weekend recipes posted in the Diabetic Delights blog yesterday, I'm doing a repeat of November 27th's posting this morning. Enjoy!
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
Thursday, December 24, 2015
Christmas Eve Recipes
Is it already Christmas Eve? It doesn't seem possible that tomorrow is Christmas and that one week from today will be the last day of 2015. Where has this year gone?
Here are today's six recipes. Remember, I won't be posting recipes tomorrow, but will return on Monday morning bright and early with the first of a week's worth of recipes. (Yes, I'll be posting on New Year's Day.) And I may be back on Saturday with a few recipes for the rest of the weekend. In the meantime, Merry Christmas. Enjoy!
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
LIGHT LEMON CAKE
Yield: 20 servings
Online version: http://diabeticgourmet.com/recipes/html/840.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
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
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
Here are today's six recipes. Remember, I won't be posting recipes tomorrow, but will return on Monday morning bright and early with the first of a week's worth of recipes. (Yes, I'll be posting on New Year's Day.) And I may be back on Saturday with a few recipes for the rest of the weekend. In the meantime, Merry Christmas. Enjoy!
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
LIGHT LEMON CAKE
Yield: 20 servings
Online version: http://diabeticgourmet.com/recipes/html/840.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
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
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
Wednesday, December 23, 2015
Wednesday Recipes
I ran across an article/warning about potential dangers of blood thinner for diabetics in The Diabetic News that some might find interesting. Titled “Warning: Diabetes Drug and Blood Thinner Mix Leads to Serious Interaction”, it warns of falls, altered mental states and insulin shock for people using warfarin and sulfonylureas. To read the article/warning in its entirety, go to http://thediabeticnews.com/diabetes-warfarin/.
And now to something a little more pleasant – today's six recipes, beginning with Italian Lemon Cookies. Enjoy!
ITALIAN LEMON COOKIES
This recipe begins, “These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.”
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
CHICKEN BREASTS PICCATA
Serving Size: 3-ounce half chicken breast plus 2 tablespoons sauce
Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Author: Lucy Beale, Joan Clark, Barbara Forsberg
Find this recipe at: http://diabeticgourmet.com/recipes/html/458.shtml
Ingredients
Vegetable oil cooking spray
4 (3 ounce) boneless, skinless chicken breast halves
1/2 teaspoon no-salt lemon-pepper seasoning
2 tablespoons unsalted butter
1 tablespoon all-purpose flour
1/2 cup dry white wine
2 tablespoon drained capers
Directions
Spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat. Sprinkle chicken with lemon-pepper seasoning.
Place chicken on the grill and cook 12 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once. Keep warm.
Melt 1 tablespoon butter in a small saucepan over medium heat. Stir in flour; cook, stirring to dissolve any lumps, for 1 minute. Stir in wine and capers; cook, stirring constantly for 2 minutes or until mixture is slightly thickened. Remove from the heat and stir in remaining 1 tablespoon butter. Serve sauce over chicken.
Nutritional Information Per Serving: Calories: 211; Protein: 28 g; Fat: 7 g; Sodium: 243 mg; Cholesterol: 83 mg; Carbohydrates: 1 g; Exchanges: 3 Lean Meat, 1 Fat
MOCHA CHEESECAKE BARS
This bar cookie pairs a crunchy graham cracker with a creamy mint-flavored cheesecake filling to create a sumptious dessert.
Serves: 20
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1230.shtml
Serving Size: 1 bar
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended. Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended. Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool. Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 120 mg; Cholesterol: 40 mg; Saturated Fat: 4.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 9 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings
Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Author: Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/454.shtml
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat
RAISIN RICE PUDDING
Makes: 4 Cups (8 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 cups cooked rice
1-1/2 cups fat-free milk
2 tablespoons sugar
1/2 cup golden raisins
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon or nutmeg
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
In a prepared dish, combine all the ingredients. Stir gently to mix.
Set the filled dish in a shallow pan on the middle oven rack. Pour hot water into the outer pan to a depth of 1 inch around the baking dish. This makes a water bath to cook the pudding slowly.
Bake for 45 minutes, or until a knife inserted in the pudding comes out clean. Remove the dish from the water bath. Serve the pudding warm or chilled.
Nutritional Information Per Serving: (1/2 cup): Calories: 126, Fat: 1 g, Cholesterol: 54 mg, Sodium: 114 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 11 g, Protein: 5 g, Diabetic Exchanges: 1-1/2 Carbohydrate
CHERRY CHOCOLATE PIE
Yield: Makes 1 pie; serves 8
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 prepared 9-inch pie shell, baked
Cherry Topping Ingredients:
1-3/4 cups thawed frozen pitted tart cherries (1/2 or a 1-pound bag)
1/2 cup sugar
1 tablespoon cornstarch
1/2 teaspoon almond extract
Chocolate Filling Ingredients:
6 ounces soft fat-free cream cheese
1/2 cup semisweet chocolate chips
3 tablespoons fat-free milk
Directions
For the topping, combine the cherries, sugar, 1/4 cup water, and the cornstarch in a medium saucepan. Stir well to dissolve the cornstarch. Cook over medium heat, stirring often, until the sauce is thickened and clear. Add the almond extract and stir to blend. Refrigerate the sauce to chill and firm.
For the filling, combine the cream cheese and chocolate chips in a small pan or in the top of a double boiler. Cook over very low heat, stirring constantly, until the chips are melted; add the milk and stir until the mixture is smooth.
Pour the chocolate filling into the baked pie crust. Let cool at least 10 minutes, or until the pudding sets. Gently spread the cooled cherry topping over the chocolate layer. Chill the pie at least 2 hours before serving. At serving time, cut into 8 equal pieces.
Nutritional Information Per Serving: (1 slice): Calories: 265, Fat: 11 g, Cholesterol: 4 mg, Sodium: 274 mg, Carbohydrate: 36 g, Dietary Fiber: 1 g, Sugars: 23 g, Protein: 7 g, Diabetic Exchanges: 2-1/2 Other Carbohydrate, 1-1/2 Fat
And now to something a little more pleasant – today's six recipes, beginning with Italian Lemon Cookies. Enjoy!
ITALIAN LEMON COOKIES
This recipe begins, “These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.”
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
CHICKEN BREASTS PICCATA
Serving Size: 3-ounce half chicken breast plus 2 tablespoons sauce
Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Author: Lucy Beale, Joan Clark, Barbara Forsberg
Find this recipe at: http://diabeticgourmet.com/recipes/html/458.shtml
Ingredients
Vegetable oil cooking spray
4 (3 ounce) boneless, skinless chicken breast halves
1/2 teaspoon no-salt lemon-pepper seasoning
2 tablespoons unsalted butter
1 tablespoon all-purpose flour
1/2 cup dry white wine
2 tablespoon drained capers
Directions
Spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat. Sprinkle chicken with lemon-pepper seasoning.
Place chicken on the grill and cook 12 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once. Keep warm.
Melt 1 tablespoon butter in a small saucepan over medium heat. Stir in flour; cook, stirring to dissolve any lumps, for 1 minute. Stir in wine and capers; cook, stirring constantly for 2 minutes or until mixture is slightly thickened. Remove from the heat and stir in remaining 1 tablespoon butter. Serve sauce over chicken.
Nutritional Information Per Serving: Calories: 211; Protein: 28 g; Fat: 7 g; Sodium: 243 mg; Cholesterol: 83 mg; Carbohydrates: 1 g; Exchanges: 3 Lean Meat, 1 Fat
MOCHA CHEESECAKE BARS
This bar cookie pairs a crunchy graham cracker with a creamy mint-flavored cheesecake filling to create a sumptious dessert.
Serves: 20
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1230.shtml
Serving Size: 1 bar
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended. Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended. Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool. Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 120 mg; Cholesterol: 40 mg; Saturated Fat: 4.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 9 g
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings
Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Author: Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/454.shtml
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat
RAISIN RICE PUDDING
Makes: 4 Cups (8 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 cups cooked rice
1-1/2 cups fat-free milk
2 tablespoons sugar
1/2 cup golden raisins
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon or nutmeg
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
In a prepared dish, combine all the ingredients. Stir gently to mix.
Set the filled dish in a shallow pan on the middle oven rack. Pour hot water into the outer pan to a depth of 1 inch around the baking dish. This makes a water bath to cook the pudding slowly.
Bake for 45 minutes, or until a knife inserted in the pudding comes out clean. Remove the dish from the water bath. Serve the pudding warm or chilled.
Nutritional Information Per Serving: (1/2 cup): Calories: 126, Fat: 1 g, Cholesterol: 54 mg, Sodium: 114 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 11 g, Protein: 5 g, Diabetic Exchanges: 1-1/2 Carbohydrate
CHERRY CHOCOLATE PIE
Yield: Makes 1 pie; serves 8
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 prepared 9-inch pie shell, baked
Cherry Topping Ingredients:
1-3/4 cups thawed frozen pitted tart cherries (1/2 or a 1-pound bag)
1/2 cup sugar
1 tablespoon cornstarch
1/2 teaspoon almond extract
Chocolate Filling Ingredients:
6 ounces soft fat-free cream cheese
1/2 cup semisweet chocolate chips
3 tablespoons fat-free milk
Directions
For the topping, combine the cherries, sugar, 1/4 cup water, and the cornstarch in a medium saucepan. Stir well to dissolve the cornstarch. Cook over medium heat, stirring often, until the sauce is thickened and clear. Add the almond extract and stir to blend. Refrigerate the sauce to chill and firm.
For the filling, combine the cream cheese and chocolate chips in a small pan or in the top of a double boiler. Cook over very low heat, stirring constantly, until the chips are melted; add the milk and stir until the mixture is smooth.
Pour the chocolate filling into the baked pie crust. Let cool at least 10 minutes, or until the pudding sets. Gently spread the cooled cherry topping over the chocolate layer. Chill the pie at least 2 hours before serving. At serving time, cut into 8 equal pieces.
Nutritional Information Per Serving: (1 slice): Calories: 265, Fat: 11 g, Cholesterol: 4 mg, Sodium: 274 mg, Carbohydrate: 36 g, Dietary Fiber: 1 g, Sugars: 23 g, Protein: 7 g, Diabetic Exchanges: 2-1/2 Other Carbohydrate, 1-1/2 Fat
Tuesday, December 22, 2015
Tuesday Recipes
Six recipes to try out today. Enjoy!
Note: In case you missed it yesterday, this will be a shortened week, since Christmas falls on Friday. Next week, I'll post a full week's worth of recipes, including on New Year's Day.
PEANUT BUTTER BARS
Yield: 36 pieces
Source: "The Diabetic Dessert Cookbook" by Coleen Howard
Info: http://diabeticgourmet.com/book_archive/details/2.shtml
Ingredients
1/4 cup margarine
1/2 teaspoon sugar substitute
2 eggs
Rind of 1/2 lemon, grated
2 cups sifted all-purpose flour
1-1/2 teaspoons cinnamon
1 8-ounce can salted peanuts
Directions
Cream margarine. Add sugar substitute, eggs and lemon rind. Mix well. Add flour and cinnamon. Mix well. Add peanuts and stir.
Shape into bars 1-inch x 1-1/2-inch x 1-inch thick. Pat firmly. Cover with waxed paper and allow to dry overnight.
Heat oven to 375 degrees F. Bake the bars 12 to 15 minutes. Let cool.
Nutritional Information Per Serving (per piece): Calories: 77.5, Carbohydrate: 6.7 g, Cholesterol: 11.8 g, Fat: 4.75 g, Fiber: .663 g, Protein: 2.56 g, Sodium: 4.05 mg, Diabetic Exchanges: 1/2 Bread/Starch, 1 Fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CRUSTLESS SWEET POTATO PIE
This recipe, which comes from Diabetic Connect, starts off, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!”
To view this online, click here.
Ingredients
2 cups sweet potatoes, cooked and mashed (about 3 average sweet potatoes)
1 cup sugar (or substitute would lower calories even more
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
dash of nutmeg
1/4 teaspoon ground cloves
2 tablespoons flour
1 teaspoons salt
Directions
Preheat oven to 350 degrees F.
Mash the sweet potatoes. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well.
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 minutes.
Allow to cool.
CINNAMON RAISIN BREAD PUDDING
This recipe begins, “Comfort food made easy. Day-old cinnamon raisin bread is put to good use as the base of this satisfying dessert that has 34% less calories than the traditional recipe.”
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/875.shtml
Ingredients
2 cups fat-free milk
2/3 cups Equal Spoonful*
4 tablespoons stick butter or margarine, melted
1 egg
2 egg whites
1 teaspoon ground cinnamon
1/4 teaspoon salt
4 cups 3/4-inch cubed day-old cinnamon raisin bread
* May substitute 16 packets Equal sweetener
Directions
Combine milk, Equal, melted butter, egg, egg whites, cinnamon and salt in large bowl. Stir in bread crumbs.
Spoon mixture into ungreased 1-1/2 quart rectangular casserole.
Bake in preheated 350F oven 30 to 35 minutes or until pudding is set and sharp knife inserted near center comes out clean.
Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 232; Protein: 10 g; Fat: 10 g; Sodium: 405 mg; Cholesterol: 37 mg; Carbohydrates: 26 g; Exchanges: 1/2 milk, 1-1/2 starch, 2 fat
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
COLD BUTTERNUT SQUASH SOUP
Makes: 7 cups (7 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
1-1/2 cups chopped onion
1-3/4 pounds butternut or acorn squash, peeled, seeded, and cut into 1-inch pieces
2 cups Homemade Chicken broth, or canned reduced-sodium chicken broth
1/4 teaspoon freshly grated nutmeg
1-3/4 cups low-fat (1%) buttermilk
Pinch of freshly grated nutmeg
Directions
Melt the margarine in a large saucepan over medium heat. Saute the onion until soft, about 5 minutes.
Add the squash, broth, and 1 cup water. Cover and simmer until the squash is very tender, about 25 minutes.
Transfer in batches to a food processor or blender and puree until smooth. Stir in the nutmeg. Chill until cold.
Just before serving, stir in the buttermilk; garnish with freshly grated nutmeg.
Nutritional Information Per Serving (1 cup): Calories: 90, Fat: 3 g, Cholesterol: 2 mg, Sodium: 113 mg, Carbohydrate: 15 g, Dietary Fiber: 3 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
Note: In case you missed it yesterday, this will be a shortened week, since Christmas falls on Friday. Next week, I'll post a full week's worth of recipes, including on New Year's Day.
PEANUT BUTTER BARS
Yield: 36 pieces
Source: "The Diabetic Dessert Cookbook" by Coleen Howard
Info: http://diabeticgourmet.com/book_archive/details/2.shtml
Ingredients
1/4 cup margarine
1/2 teaspoon sugar substitute
2 eggs
Rind of 1/2 lemon, grated
2 cups sifted all-purpose flour
1-1/2 teaspoons cinnamon
1 8-ounce can salted peanuts
Directions
Cream margarine. Add sugar substitute, eggs and lemon rind. Mix well. Add flour and cinnamon. Mix well. Add peanuts and stir.
Shape into bars 1-inch x 1-1/2-inch x 1-inch thick. Pat firmly. Cover with waxed paper and allow to dry overnight.
Heat oven to 375 degrees F. Bake the bars 12 to 15 minutes. Let cool.
Nutritional Information Per Serving (per piece): Calories: 77.5, Carbohydrate: 6.7 g, Cholesterol: 11.8 g, Fat: 4.75 g, Fiber: .663 g, Protein: 2.56 g, Sodium: 4.05 mg, Diabetic Exchanges: 1/2 Bread/Starch, 1 Fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CRUSTLESS SWEET POTATO PIE
This recipe, which comes from Diabetic Connect, starts off, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!”
To view this online, click here.
Ingredients
2 cups sweet potatoes, cooked and mashed (about 3 average sweet potatoes)
1 cup sugar (or substitute would lower calories even more
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
dash of nutmeg
1/4 teaspoon ground cloves
2 tablespoons flour
1 teaspoons salt
Directions
Preheat oven to 350 degrees F.
Mash the sweet potatoes. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well.
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 minutes.
Allow to cool.
CINNAMON RAISIN BREAD PUDDING
This recipe begins, “Comfort food made easy. Day-old cinnamon raisin bread is put to good use as the base of this satisfying dessert that has 34% less calories than the traditional recipe.”
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/875.shtml
Ingredients
2 cups fat-free milk
2/3 cups Equal Spoonful*
4 tablespoons stick butter or margarine, melted
1 egg
2 egg whites
1 teaspoon ground cinnamon
1/4 teaspoon salt
4 cups 3/4-inch cubed day-old cinnamon raisin bread
* May substitute 16 packets Equal sweetener
Directions
Combine milk, Equal, melted butter, egg, egg whites, cinnamon and salt in large bowl. Stir in bread crumbs.
Spoon mixture into ungreased 1-1/2 quart rectangular casserole.
Bake in preheated 350F oven 30 to 35 minutes or until pudding is set and sharp knife inserted near center comes out clean.
Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 232; Protein: 10 g; Fat: 10 g; Sodium: 405 mg; Cholesterol: 37 mg; Carbohydrates: 26 g; Exchanges: 1/2 milk, 1-1/2 starch, 2 fat
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
COLD BUTTERNUT SQUASH SOUP
Makes: 7 cups (7 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
1-1/2 cups chopped onion
1-3/4 pounds butternut or acorn squash, peeled, seeded, and cut into 1-inch pieces
2 cups Homemade Chicken broth, or canned reduced-sodium chicken broth
1/4 teaspoon freshly grated nutmeg
1-3/4 cups low-fat (1%) buttermilk
Pinch of freshly grated nutmeg
Directions
Melt the margarine in a large saucepan over medium heat. Saute the onion until soft, about 5 minutes.
Add the squash, broth, and 1 cup water. Cover and simmer until the squash is very tender, about 25 minutes.
Transfer in batches to a food processor or blender and puree until smooth. Stir in the nutmeg. Chill until cold.
Just before serving, stir in the buttermilk; garnish with freshly grated nutmeg.
Nutritional Information Per Serving (1 cup): Calories: 90, Fat: 3 g, Cholesterol: 2 mg, Sodium: 113 mg, Carbohydrate: 15 g, Dietary Fiber: 3 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
Monday, December 21, 2015
Monday Recipes
Here are today's six recipes. Enjoy!
Note: Since Christmas arrives on Friday, this will be a shortened week. Next week will have the usual five posts, including New Year's Day.
OATMEAL LACE PENNIES
Yield: About 5-1/2 dozen cookies
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1 cup old-fashioned rolled oats
1 cup granulated sugar
3 tablespoons all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt
1 egg, beaten
1/2 cup margarine or butter, melted
1/2 teaspoon vanilla
Directions
Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.
In a bowl, mix together oats, sugar, flour, baking powder and salt.
In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)
Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.
Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat
PUMPKIN PARFAIT WITH BERRIES AND LOW-FAT WHIPPED TOPPING
Yield: 4 servings
Source: "Cooking with The Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1-1/2 cups pumpkin puree (not pumpkin pie mix)
1 tablespoon sugar
1/8 teaspoon nutmeg
1/8 teaspoon ground cloves
1/2 cup evaporated skim milk
10 tablespoons low-fat whipped topping
1 cup fresh or frozen raspberries
1/2 teaspoon cinnamon
Directions
Combine the pumpkin puree with the sugar, nutmeg, and cloves. Slowly fold in the evaporated skim milk and 2 tablespoons of the whipped topping. Cover and refrigerate until ready to serve.
When ready to serve, spoon 2 layers of the following ingredients into each parfait glass, each layer to go in this order: 2 tablespoons pumpkin mixture, 1 tablespoon whipped topping, 1 layer berries. Garnish the top of the last layer with cinnamon. Chill for 1 hour. Serve.
Nutritional Information Per Serving (1 parfait): Calories: 108, Fat: 2 g, Cholesterol: 1 mg, Sodium: 44 mg, Carbohydrate: 20 g, Protein: 4 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate
POTATO CHEESE CASSEROLE
Yield: 4 or 5 servings
Source: "The Best Diabetes Cookbook" by Katherine Younker
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
4 medium potatoes, peeled and thinly sliced
1-1/2 teaspoon margarine
1 cup chopped onions
1 teaspoon crushed garlic
2 tablespoons all-purpose flour
1-3/4 cups 2% warm milk
3 tablespoons chopped fresh dill (or 1 tsp. dried dillweed)
Salt and pepper, to taste
1/2 cup shredded Cheddar cheese
Directions
Preheat oven to 375 degrees F.
In saucepan of boiling water, cook potatoes just until fork-tender, approximately 10 minutes; drain. Arrange in baking dish just large enough to lay in single layer of overlapping slices.
In medium nonstick saucepan, melt margarine; saute onions and garlic for 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Slowly stir in milk, simmer until thickened, stirring constantly, 3 to 4 minutes. Add dill; season with salt and pepper to taste.
Pour sauce over potatoes; sprinkle with cheese. Cover and bake for approximately 1 hour or until potatoes are tender.
Nutritional Information Per Serving (1/4 of recipe): Calories: 252, Carbohydrate: 27 g, Fiber: 2 g, Protein: 12 g, Fat: 11 g, Sodium: 263 mg, Cholesterol: 32 mg, Diabetic Exchanges; 1-1/2 Starch, 1 Medium Fat Meat, 1 Fat
CHICKEN MARSALA
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/98.shtml
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
FRUIT PILAF
Yield: Makes 8 servings
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2/3 cup brown rice
1/3 cup wild rice
1/2 cup sliced green onions and tops
1/4 cup thinly sliced celery
1-2 tablespoons margarine
2-1/2 cups reduced-sodium vegetable broth
1/2 teaspoon dried sage or marjoram leaves
1/4 teaspoon dried thyme leaves
1 large tart, or sweet, apple, peeled, cored, cubed
1/3 cup chopped dried apricots
1/3 cup chopped dried pears
4-6 tablespoons pecan or walnut halves, toasted
Salt and pepper, to taste
Directions
Saute brown and wild rice, green onions, and celery in margarine in large saucepan until onions are tender, about 5 minutes. Add broth and herbs and heat to boiling; reduce heat and simmer, covered, 45 minutes.
Stir apple, apricots, and pears into rice mixture; simmer, covered, until rice is tender and stock absorbed, about 10 minutes. Stir in pecans; season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 177, Fat: 4.6 g, Cholesterol: 0 mg, Sodium: 40 mg, Protein: 3.2 g, Carbohydrate: 30.5 g, Diabetic Exchanges: 1/2 Fruit, 1-1/2 Bread, 1 Fat
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg Carbohydrates: 16 g
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Author: Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/455.shtml
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Protein: 20 g; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Carbohydrates: 29 g; Exchanges: 2 Starch, 2 Lean Meat
Note: Since Christmas arrives on Friday, this will be a shortened week. Next week will have the usual five posts, including New Year's Day.
OATMEAL LACE PENNIES
Yield: About 5-1/2 dozen cookies
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1 cup old-fashioned rolled oats
1 cup granulated sugar
3 tablespoons all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt
1 egg, beaten
1/2 cup margarine or butter, melted
1/2 teaspoon vanilla
Directions
Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.
In a bowl, mix together oats, sugar, flour, baking powder and salt.
In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)
Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.
Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat
PUMPKIN PARFAIT WITH BERRIES AND LOW-FAT WHIPPED TOPPING
Yield: 4 servings
Source: "Cooking with The Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1-1/2 cups pumpkin puree (not pumpkin pie mix)
1 tablespoon sugar
1/8 teaspoon nutmeg
1/8 teaspoon ground cloves
1/2 cup evaporated skim milk
10 tablespoons low-fat whipped topping
1 cup fresh or frozen raspberries
1/2 teaspoon cinnamon
Directions
Combine the pumpkin puree with the sugar, nutmeg, and cloves. Slowly fold in the evaporated skim milk and 2 tablespoons of the whipped topping. Cover and refrigerate until ready to serve.
When ready to serve, spoon 2 layers of the following ingredients into each parfait glass, each layer to go in this order: 2 tablespoons pumpkin mixture, 1 tablespoon whipped topping, 1 layer berries. Garnish the top of the last layer with cinnamon. Chill for 1 hour. Serve.
Nutritional Information Per Serving (1 parfait): Calories: 108, Fat: 2 g, Cholesterol: 1 mg, Sodium: 44 mg, Carbohydrate: 20 g, Protein: 4 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate
POTATO CHEESE CASSEROLE
Yield: 4 or 5 servings
Source: "The Best Diabetes Cookbook" by Katherine Younker
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
4 medium potatoes, peeled and thinly sliced
1-1/2 teaspoon margarine
1 cup chopped onions
1 teaspoon crushed garlic
2 tablespoons all-purpose flour
1-3/4 cups 2% warm milk
3 tablespoons chopped fresh dill (or 1 tsp. dried dillweed)
Salt and pepper, to taste
1/2 cup shredded Cheddar cheese
Directions
Preheat oven to 375 degrees F.
In saucepan of boiling water, cook potatoes just until fork-tender, approximately 10 minutes; drain. Arrange in baking dish just large enough to lay in single layer of overlapping slices.
In medium nonstick saucepan, melt margarine; saute onions and garlic for 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Slowly stir in milk, simmer until thickened, stirring constantly, 3 to 4 minutes. Add dill; season with salt and pepper to taste.
Pour sauce over potatoes; sprinkle with cheese. Cover and bake for approximately 1 hour or until potatoes are tender.
Nutritional Information Per Serving (1/4 of recipe): Calories: 252, Carbohydrate: 27 g, Fiber: 2 g, Protein: 12 g, Fat: 11 g, Sodium: 263 mg, Cholesterol: 32 mg, Diabetic Exchanges; 1-1/2 Starch, 1 Medium Fat Meat, 1 Fat
CHICKEN MARSALA
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/98.shtml
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
FRUIT PILAF
Yield: Makes 8 servings
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2/3 cup brown rice
1/3 cup wild rice
1/2 cup sliced green onions and tops
1/4 cup thinly sliced celery
1-2 tablespoons margarine
2-1/2 cups reduced-sodium vegetable broth
1/2 teaspoon dried sage or marjoram leaves
1/4 teaspoon dried thyme leaves
1 large tart, or sweet, apple, peeled, cored, cubed
1/3 cup chopped dried apricots
1/3 cup chopped dried pears
4-6 tablespoons pecan or walnut halves, toasted
Salt and pepper, to taste
Directions
Saute brown and wild rice, green onions, and celery in margarine in large saucepan until onions are tender, about 5 minutes. Add broth and herbs and heat to boiling; reduce heat and simmer, covered, 45 minutes.
Stir apple, apricots, and pears into rice mixture; simmer, covered, until rice is tender and stock absorbed, about 10 minutes. Stir in pecans; season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 177, Fat: 4.6 g, Cholesterol: 0 mg, Sodium: 40 mg, Protein: 3.2 g, Carbohydrate: 30.5 g, Diabetic Exchanges: 1/2 Fruit, 1-1/2 Bread, 1 Fat
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg Carbohydrates: 16 g
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Author: Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/455.shtml
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Protein: 20 g; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Carbohydrates: 29 g; Exchanges: 2 Starch, 2 Lean Meat
Friday, December 18, 2015
Friday Recipes
Enjoy!
SMOKED TURKEY WALDORF SALAD
Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
SMOKED TURKEY WALDORF SALAD
Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
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