Today's article, from The Diabetic News, titled ”Welcome to Diabetes: A Quick-Start Guide for the Newly Diagnosed”. It's full of helpful advice. To read the entire article, click here.
And now, here are six recipes to try. Enjoy!
ORANGE TAPIOCA
Serves: 4 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/361.shtml
Ingredients
1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced
Directions
Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.
Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.
Nutritional Information Per Serving: Calories: 117; Protein: 5 g; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Other Carbohydrate
ISLAND SALAD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/724.shtml
Ingredients
1/2 head Boston lettuce (or similar)
1 cup canned hearts of palm, drained and sliced
2 Tablespoons Paul Newman's Oil and Vinegar Salad Dressing
Directions
Wash and dry lettuce and tear into bite-sized pieces.
Place in salad bowl. Add hearts of palm and dressing.
Toss and serve with the fish.
Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 9 g; Sodium: 480 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 2 Fat
NEW POTATOES WITH OLIVE OIL AND GARLIC
Serves: 4 (1 Serving = About 3 potatoes)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/358.shtml
Ingredients
12 small new potatoes (1 pound total)
1 tablespoon plus 1 teaspoon extra virgin olive oil
1 large clove garlic, minced
1/4 teaspoon salt
Pinch of freshly ground pepper
Directions
Peel off a 1/2-inch strip of skin around the center of each potato.
Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve.
Heat the oil and garlic in a nonstick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 123; Protein: 3 g; Fat: 5 g; Sodium: 153 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Fat
SPAGHETTI SQUASH CARBONARA
Serves: 6 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/357.shtml
Ingredients
1 spaghetti squash (about 2 pounds)
6 strips bacon, cooked crisp, drained and crumbled
1/4 cup fat-free evaporated milk
1/4 cup egg substitute
2 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Pinch of ground nutmeg
Directions
Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.
Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.
Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.
Nutritional Information Per Serving; Calories: 82; Protein: 5 g; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1 Fat
RASPBERRY CHOCOLATE CREAM PIE
This recipe comes fromDiabetes Self-Management. Prep Time: 5 minutes; Chilling Time: 2 hours; Yield: 8 servings. Serving size: 1/8 of the pie.
To view this online, click here.
Ingredients
1 package (2.1 ounces) sugar-free, fat-free chocolate flavor instant pudding and pie filling
2 cups skim milk
2 tablespoons Polaner Sugar Free Raspberry Preserves
1/4 teaspoon almond extract
1 cup reduced-calorie, nondairy whipped topping
1 eight-inch reduced-fat, graham cracker piecrust
1 cup fresh raspberries
Directions
Combine pie filling with skim milk in a bowl, and whisk using a hand whisk or electric mixer for 2 minutes. Add raspberry preserves and almond extract and mix 1 minute more. Using a spatula, fold in nondairy whipped topping. Pour mixture into the piecrust and refrigerate for 2 hours to set. Top with fresh berries just before serving, arranging berries evenly on top of the pie.
Nutrition Facts Per Serving: Calories: 197, Carbohydrates: 32 g, Protein: 6 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 1 mg, Sodium: 365 mg, Fiber: 1 g; Exchanges per serving: 2 starch, 1 fat. Carbohydrate choices: 2.
ZUCCHINI LEMON BREAD
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Yields one 18-slice loaf.
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/355.shtml
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Carbohydrates: 15 g; Exchanges: 1 Starch, 1 Fat
No comments:
Post a Comment