Tuesday Recipes & An Article

Today's article from The Diabetic News is titled “Certain Type 2 Diabetes Drugs May Cause Disabling Joint Pain.” It's worth the read.

Okay, now on to today's recipes. Enjoy!

WHEAT MUFFINS

Yield: 12 muffins

Source: "America's Everyday Diabetes Cookbook" by Katherine Younker

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Ingredients

1 cup all-purpose flour

1 cup unsifted whole-wheat flour

2 teaspoons baking powder

1 teaspoon salt

1 egg, slightly beaten

1/4 cup molasses

1 cup milk

1/4 cup margarine or butter, melted

Directions

Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with low-fat cooking spray or line with paper muffin cups.

In a large bowl, combine all-purpose flour, whole-wheat flour, baking powder and salt. Make a well in the center.

In another bowl, combine egg, molasses, milk and margarine. Add to flour mixture, stirring just until blended. Do not overmix.

Spoon batter into prepared muffin tin, filling cups three-quarters full. Bake in preheated oven for 25 minutes or until golden brown.

Nutritional Information Per Serving (1 muffin): Calories: 138, Carbohydrate: 21 g, Fiber: 2 g, Protein: 4 g, Fat: 5 g, Sodium: 290 mg, Cholesterol: 18 mg, Diabetic Exchanges: 1 Starch, 1/3 Other Carbohydrate, 1 Fat

SUGAR-FREE BLUEBERRY MUFFINS

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon.

In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind.

Add the liquid to the dry mixture and stir gently. Before the two mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g, Diabetic Exchanges: 1 Starch, 1 Fat

COUSCOUS WITH VEGETABLES

Servings: 5

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml

Ingredients

5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)

1/2 cup minced onion

1/2 cup thinly sliced fresh mushrooms (about 2 ounces)

2 tablespoons dry white wine (regular or nonalcoholic)

1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder

2 tablespoons finely snipped fresh parsley

1/2 teaspoon dried basil, crumbled

1/8 teaspoon pepper

1/2 cup uncooked couscous

Directions

In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.

Stir in parsley, basil, and pepper. Remove from heat.

Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.

Nutritional Information Per Serving: Calories: 84 ; Protein: 4 g ; Sodium: 5 mg; Cholesterol: 0 mg ; Carbohydrates: 16 g, Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable

CURRIED RICE

Yield: 6 servings (Makes 2-1/2 - 3 cups)

Source: "Light and Easy Diabetes Cuisine"

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

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 gDiabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

CHICKEN STEW WITH RED WINE

Servings: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/296.shtml

Ingredients

4 boneless, skinless chicken breast halves

2 teaspoons olive oil

1 medium onion, chopped

2 large cloves garlic, minced

1 tablespoon flour

3/4 cup reduced-sodium fat-free chicken broth

3/4 cup dry red wine OR reduced-sodium fat-free chicken broth

1 bay leaf

1-1/2 teaspoons dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon black pepper

Salt, to taste

Directions

Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.

Nutritional Information Per Serving: Calories: 207; Protein: 26.8 g; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Carbohydrates: 4.7 g; Exchanges: 1 Vegetable, 3 Meat

OATMEAL LACE PENNIES

Yield: About 5-1/2 dozen cookies

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

Info: http://diabeticgourmet.com/book_archive/details/46.shtml

Ingredients

1 cup old-fashioned rolled oats

1 cup granulated sugar

3 tablespoons all-purpose flour

1/4 teaspoon baking powder

1/2 teaspoon salt

1 egg, beaten

1/2 cup margarine or butter, melted

1/2 teaspoon vanilla

Directions

Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.

In a bowl, mix together oats, sugar, flour, baking powder and salt.

In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)

Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.

Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat