Friday Recipes

I've had numerous family members and friends over the years who have had diabetes, and have cooked for several of them. If you've never had to cook for someone with diabetes, the first thing that comes to your mind would be Wow! I'm glad I don't! Too many rules, too many things I'd never be able to fix, just 'way too intimidating! And if you suddenly find yourself trying to cook for a diabetic, especially if you or a family member have been recently diagnosed, the idea can be daunting.

Fortunately, there are several reputable websites that can help you learn how to cook delicious meals that the entire family can eat, including the diabetic. One of my favorites is Diabetic Gourmet. Since I've cooked for a diabetic or two, I've tried numerous recipes from their site. Here are a few of their more recent offerings.

PEACH MELBA

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

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

View Online: http://diabeticgourmet.com/recipes/html/575.shtml

Ingredients

4 large ripe peaches

2 cup plus 2 tablespoons raspberries

1/2 cup part-skim ricotta cheese

2 tablespoons non-fat dry milk powder plus water to make 1/4 cup

1 tablespoon unsweetened grape juice

Directions

Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.

Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.

Nutritional Information Per Serving

Calories: 112 ; Protein: 5 g ; Fat: 3 g ; Sodium: 50 mg; Cholesterol: 10 mg ; Carbohydrates: 18 g

Exchanges: 1 Fruit, 1 Milk

BUTTERSCOTCH OATMEAL COOKIES

Find this recipe at: http://www.diabeticgourmet.com/recipes/html/1082.shtml

Yes, you really can have cookies if you're a diabetic. Just remember: Moderation! Note the serving size: 1 cookie. Not a dozen, not the whole batch. But one is better than none, right? And you can always have another later on in the day. (Just remember to follow your doctor's orders regarding your diet. If he or she says not to have these, then it's always best to follow that advice.)

Yield: about 4 dozen cookies; Serving size: 1 cookie

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

FRESH SPINACH SALAD

Yield: 6 cups (4 servings)

Source: Light and Easy Diabetes Cuisine

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

View Online: http://diabeticgourmet.com/recipes/html/578.shtml

Ingredients

5 cups (5 ounces) packed torn spinach leaves (about 1/2 of a 10-ounce bag), washed and thick stems removed

1-1/2 cups (3 ounces) thinly sliced mushrooms

1/3 cup thinly sliced red onion rings

1/3 cup prepared fat-free or light red French or honey Dijon salad dressing

1/8 teaspoon freshly ground pepper

1/4 cup croutons (optional)

Directions

In a large bowl, combine the spinach, mushrooms, and onion; toss to mix.

Drizzle the dressing over the salad; toss to coat the greens.

Sprinkle the salad with freshly ground pepper and top with croutons if desired.

Nutritional Information Per Serving

Calories: 50 ; Protein: 2 g ; Sodium: 208 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 10 g

Exchanges: 1/2 Starch, 1 Vegetable

MINESTRONE SOUP

Yield: 4 servings (about 1 cup each)

Source: Cooking with The Diabetic Chef

Book Info: http://diabeticgourmet.com/book_archive/details/23.shtml

View Online: http://diabeticgourmet.com/recipes/html/498.shtml

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.

Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.

Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Nutritional Information Per Serving

Calories: 110 ; Protein: 7 g ; Fat: 3 g ; Sodium: 283 mg; Cholesterol: 3 mg ; Carbohydrates: 15 g; Dietary Fiber: 5 g, Sugars: 3 g

Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat

Find great DINNER recipes at: http://diabeticgourmet.com/recipes/Main_Courses/

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View Online: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Directions

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving

Calories: 173 ; Protein: 9 g ; Fat: 2 g ; Sodium: 238 mg; Cholesterol: 0 mg ; Carbohydrates: 32 g

Exchanges: 1-1/2 Starch, 2 Vegetable



TACO SALAD WITH CUMIN DRESSING

Serves 8

Online at http://www.diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.

Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat