Here's an article from The Diabetic News dealing with smoking, titled “Smoking Linked to Higher Risk of Type 2 Diabetes.” To view the article, simply click on the article's title.
And now, for today's recipes. Enjoy!
LENTILS WITH CUMIN AND LEMON
Yield: 12 servings
Serving size: 1/4 cup
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View Online: http://diabeticgourmet.com/recipes/html/789.shtml
Ingredients
1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 teaspoons lemon juice
1 teaspoon cumin
1/2 teaspoon salt, or to taste (optional)
1/8 teaspoon black pepper
Directions
In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.
In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.
Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch
HOT SPINACH AND KALE DIP
This comes from Diabetic Connect, and begins, “For those leafy green beginners out there, you will hardly taste the spinach and kale hidden in this rich and tasty dish. Dip with chopped veggies for a low-carb snack.”
To view this online, click here.
Ingredients
1 tsp olive oil
1 onions (finely chopped)
2 garlic cloves (minced)
2 cups spinach (coarsely chopped)
1 cup kale (coarsely chopped)
1/2 cup corn
1/4 cup 2% reduced-fat milk
4 ozs reduced fat cream cheese
3 tsps worcestershire sauce
2 tsps Sriracha (or hot-pepper sauce)
1/2 cup shredded mozzarella cheese
salt
pepper
Directions
If making on the same day, preheat oven to 425°F. Heat oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring occasionally, until lightly browned, approx. 5-8 minutes.
Add spinach and kale in two additions, letting the first batch wilt down before adding the next. Add corn and cook until greens are completely wilted, tossing frequently, approx. 6-8 minutes. To remove all excess liquid, transfer to a colander and drain. (If you are making this in advance, simply allow the spinach and kale mixture to cook before transferring to an airtight container and refrigerate.)
Bring milk to a simmer. Add cream cheese and cook, whisking, until melted and well incorporated. Add the spinach and kale mixture, Worcestershire sauce, sriracha, and 1/4 cup mozzarella. Stir to combine. Season with salt and pepper. Transfer mixture to a lightly oiled shallow baking dish. Top with remaining 1/4 cup mozzarella. Bake until cheese is golden brown and bubbly, about 20-25 minutes. Serve hot.
CHICKEN GYROS
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
View Online: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
GARDEN PILAF
Yield: 7 servings
Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
View Online: http://diabeticgourmet.com/recipes/html/785.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender.
Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Protein: 3.3 g; Fat: 2.9 g; Sodium: 138 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.7 g ; Carbohydrates: 26 g; Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
CHEESE AND BASIL SCONES
Yield: 12 scones (12 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/411.shtml
Ingredients
2 cups plus 1 tablespoon all-purpose flour
1/4 cup (1 ounce) fresh grated Parmesan or Romano cheese
2 tablespoons chopped fresh basil, or 2 teaspoons dried basil
2 teaspoons baking powder
1/4 teaspoon freshly ground pepper
2/3 cup low-fat (1 percent) buttermilk
3 tablespoons extra virgin olive oil
1 tablespoon beaten egg, or 1 tablespoon egg substitutes
Directions
Preheat the oven to 450 degrees F. Spray a cookie sheet with a generous amount of nonstick pan spray.
Combine 2 cups of the flour, the cheese, basil, baking powder, baking soda, and pepper in a medium bowl.
Add the buttermilk and oil; mix only until the dry ingredients are moistened. Divide the dough into 2 balls. Knead each ball gently 3 times on a surface floured with the remaining 1 tablespoon flour.
Pat the dough into 2 circles, each 7 to 8 inches in diameter, on the prepared cookie sheet. With a sharp knife, score each disk 1/4 inch deep into 6 wedges; do not cut through.
Brush the tops of the dough rounds with egg to glaze. Bake 10 to 12 minutes, or until golden brown. Cut each disk into 6 wedges while hot. Serve the scones warm or at room temperature.
Nutritional Information Per Serving: Calories: 125; Protein: 4 g; Fat: 4 g; Sodium: 161 mg; Cholesterol: 7 mg; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
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