Finally, Friday, which means that the weekend is practically here. Here's another batch of yummy recipes for those cooking for a diabetic – or who simply wants an excuse to try healthy recipes. Enjoy!
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
STEWED WHITE BEANS
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/813.shtml
Source: Vegetarian Celebrations
Ingredients
1 Tbsp canola oil
1 cup minced onion
1/2 cup minced celery
1 (14 to 16-ounce) can crushed tomatoes
3 Tbsp light brown sugar
1 tsp paprika
1 tsp dried summer savory
2 bay leaves
1-1/4 to 2-1/2 cups canned or cooked navy beans
salt and freshly ground pepper
Directions
Heat the oil in a deep, heavy saucepan. Add the onion and celery and saute over moderate heat until they are golden. Stir in the crushed tomatoes, sugar, and seasonings.
Bring to a simmer, then stir in the beans. Add a pinch of salt and a grinding of pepper. Simmer, covered, over very low heat for 45 minutes. Taste to adjust seasonings and serve hot.
Nutritional Information Per Serving: Calories: 158; Fat: 2 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 2 Starch; 1 Very Lean Meat
PEACHY KABOBS
Serves 8
View online: http://diabeticgourmet.com/recipes/html/815.shtml
Ingredients
1/4 pound ham, cooked, cut into 3/4-inch cubes
1 banana, cut into 1/2-inch slices
1 8 1/4-oz can pineapple chunks, drained (reserve juice)
1/4 cup peach preserves
1 tablespoon pineapple juice
Directions
Drain pineapple chunks, reserving juice.
Thread skewers evenly with ham, banana and pineapple.
In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.
Yield: 4 servings (2 each)
View Online: http://diabeticgourmet.com/recipes/html/845.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side. Serve with Yogurt Cucumber Sauce (below).
YOGURT CUCUMBER SAUCE
While this is originally part of the Falafel Patties recipe, this sauce can be used to top any number of foods - burgers (any kind), salads, you name it. Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
No comments:
Post a Comment