According to an article from The Diabetic News, there are more than 3 million severely obese children in the U.S. at a greater risk of diabetes and heart disease than children who are simply overweight. To read the article, titled “Higher Heat Disease and Diabetes Risk for 3 Million U.S. Kids,” at http://thediabeticnews.com/kids-heart-diabetes/.
And now, for today's six diabetic recipes. Enjoy!
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/220.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
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
TURKEY, SPINACH AND APPLE WRAP
Yield: Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps.
Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps.
Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Protein: 20 g; Sodium: 294 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BAKED CINNAMON APPLESAUCE
This yummy recipe begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”
Yield: Makes 12 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/873.shtml
Ingredients
1 orange
1 lemon
3 pounds Granny Smith apples, peeled, cored, quartered
3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered
3 tablespoons stick butter or margarine, cut into small pieces
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup Equal® Spoonful* * May substitute 12 packets Equal sweetener
Directions
Grate peel of orange and lemon. Place in 3-quart glass or non- corrosive casserole with cover. Squeeze juice from orange and lemon; add to grated peel in casserole.
Add apples, butter, cinnamon and nutmeg. Toss to combine.
Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours. Remove from oven and let stand covered 30 minutes. Carefully remove lid. Stir to break up apples. Stir in Equal®.
Serve warm or refrigerate, covered, several hours before serving.
Nutritional Information Per Serving: Calories: 129 ; Protein: 0 g ; Fat: 3 g ; Sodium: 1 mg; Cholesterol: 8 mg ; Carbohydrates: 27 g; Exchanges: 2 fruit, 1/2 fat
CHIVE CORN PUDDING
Yield: 4 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/407.shtml
Ingredients
2 ears corn, husks and silks removed; or 2 cups frozen corn thawed
2 cups 1-percent milk
2 tablespoons low-fat sour cream
2 eggs
2 tablespoons flour
1 tablespoon sugar
2 tablespoons minced chives
1/2 cup low-fat cheddar cheese
Directions
Preheat the oven to 350 degrees F. If using fresh corn, use a sharp knife to scrape the corn from the cob.
Combine the corn with the remaining ingredients in a food processor or blender.
Spray a casserole dish with nonstick spray. Pour the corn pudding into the casserole dish.
Bake uncovered for 35-40 minutes until pudding is set and tester put in the center comes out clean.
Nutritional Information Per Serving: Calories: 215 ; Protein: 14 g ; Fat: 6 g ; Sodium: 196 mg; Cholesterol: 115 mg ; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 1 Lean Meat, 1/2 Fat-free Milk
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