Tuesday Recipes

Tuesday - which, after a three-day-weekend, feels more like a Monday. Here are six recipes to ease your way into another week. Enjoy!

EGG SALAD SANDWICH

Serving Size: 1/3 cup egg salad with 1 bread slice

Yield: 2 servings

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/735.shtml

Ingredients

2 hard-cooked large eggs, cooled under running water

1 tablespoon fat-free sour cream

2 teaspoons reduced-fat mayonnaise

1/4 teaspoon Dijon-style mustard

Pinch salt (optional)

1/4 cup finely chopped celery

2 slices reduced-fat whole-wheat bread

Paprika for garnish (optional)

Directions

Cut each egg in half. Carefully remove the yolks. Discard one yolk.

In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.

Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.

Nutritional Information Per Serving: Calories: 148; Protein: 9 g; Fat: 7 g; Sodium: 296 mg; Cholesterol: 215 mg; Dietary Fiber: 3 g; Sugars: 4 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Medium-Fat Meat

SUGAR SNAP PEAS AND CARROTS

Additional Info: 2 g. dietary fiber

Find this recipe at: http://diabeticgourmet.com/recipes/html/371.shtml

Makes 4 servings.

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. chicken or vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 1 g; Sodium: 109 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable

BAKED APPLES BURNETTE

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Online: http://diabeticgourmet.com/recipes/html/743.shtml

Ingredients

4 MacIntosh or Rome apples

2 tablespoons raisins

1 tablespoon sunflower seeds

1/2 teaspoon ground cinnamon

1/4 teaspoon freshly grated nutmeg

Few drops pure vanilla extract

1/4 cup water

1 tablespoon frozen orange juice concentrate

Directions

Preheat oven to 375 degrees F.

Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.

Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.

Place apples in a baking dish and add water mixed with orange juice.

Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.

Nutritional Information (Per Serving): Calories: 96; Protein: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Fat: 1 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit

TURKEY AND SUN-DRIED TOMATO PESTO GRILL

Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View recipe: http://diabeticgourmet.com/recipes/html/732.shtml

Ingredients

8 slices sourdough bread

1/2 cup prepared sun-dried tomato pesto

8 slices (6 ounces) fat-free mozzarella cheese

4 ounces thinly sliced turkey breast

8 thin slices ripe tomato

Butter-flavored vegetable cooking spray

Directions

Spread each bread slice with 1 tablespoon pesto.

Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.

Spray a large skillet with cooking spray; heat over medium heat until hot.

Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.

Spray tops of sandwiches generously with cooking spray and turn.

Cook until browned on other side, 3 to 5 minutes.

Nutritional Information Per Serving; Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat

ITALIAN MEATBALL SOUP

Yield: 8 servings (about 2 cups each)

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/368.shtml

Ingredients

1-1/2 pounds ground turkey

2 egg whites

1/4 cup seasoned dry bread crumbs

4 cloves garlic, minced, divided

3 tablespoons Italian seasoning, divided

Olive oil cooking spray

4 cans (15 ounces each) reduced-sodium chicken broth

3 cups water

2 cups green beans, diagonally cut into 1/2-inch pieces

4 medium carrots, sliced

2 medium onions, coarsely chopped

8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces

2 medium plum tomatoes, coarsely chopped

Salt and pepper, to taste

Directions

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 270; Protein: 19 g; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Carbohydrates: 30.2 g; Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat

BARBECUED LIMA BEANS

Yield: 3 cups (6 Servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/367.shtml

Ingredients

1-1/4 cups dried lima beans (1/4 pound)

1/2 onion, thinly sliced

1/2 teaspoon salt

1/4 teaspoon dry mustard

1/2 teaspoon vinegar

2 tablespoons molasses

3 tablespoons chili sauce

Directions

Place the beans in a soup pot. Cover with water; boil 2 minutes. Remove from the heat, cover and let stand 1 hour.

Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart casserole with non-stick pan spray.

Drain the beans, reserving 1 cup liquid. Combine the beans and the reserved liquid with the remaining ingredients and put in the casserole.

Cover and bake 1-3/4 hours. Uncover and bake 30 minutes longer, adding liquid if the beans seem dry.

Nutritional Information Per Serving: Calories: 157; Protein: 8 g; Sodium: 304 mg; Cholesterol: 0 mg; Carbohydrates: 31 g; Exchanges: 2 Starch/Bread