Wednesday Recipes

Six recipes to try out. Enjoy!

ORANGE AND KIWI SALAD

Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/401.shtml

Ingredients

3/4 pound romaine lettuce (about 1 small head)

3 small kiwi fruits, peeled and sliced into 1/4-inch rounds

2 oranges, peeled and sliced into 1/2-inch rounds

3 tablespoons apple cider or champagne vinegar

1 teaspoon lemon juice

Salt and pepper to taste

2 tablespoons walnut oil or olive oil

1 small red onion, sliced into rings

Directions

Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.

Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.

Top the salad with red onion rings.

Nutritional Information Per Serving: Calories: 103; Protein: 2 g; Fat: 5 g; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Fruit, 1 Fat

BREAD PUDDING WITH RAISINS

Yield: Makes 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

3 slices day-old white bread, cubed

1/2 cup raisins

2 cups fat-free milk

2 large eggs, slightly beaten, or 1/2 cup egg substitute

2 tablespoons sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.

Mix the bread cubes and raisins in the prepared dish.

Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.

Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.

Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.

Nutritional Information Per Serving: (1/2 cup): Calories: 139, Fat: 2 g, Cholesterol: 72 mg, Sodium: 229 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 16 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat

BUTTERCUP SQUASH

Serves: 4

Source: Light and Easy Diabetes Cuisine

Find this recipe at: http://diabeticgourmet.com/recipes/html/322.shtml

Ingredients

2 medium-size Buttercup squash (about 1-1/2 pounds)

Ground mace to taste

Pepper to taste

Directions

Trim stems off squash and cut each in quarters using a cleaver or large chef's knife to cut, hitting back of knife with a mallet to force it through squash, if necessary. Scrape away seeds. In a large kettle, bring 2 quarts of water to a boil. Add squash sections and cook until tender, 10 to 15 minutes. Remove from water, sprinkle with a little mace and pepper.

Nutritional Information Per Serving: Calories: 40; Protein: 1 g; Sodium: 3 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1 Starch/Bread

SLIMMED-DOWN SLOPPY JOES

Yield: 6 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Ingredients

1 pound 95% lean ground beef or turkey

1 medium onion, chopped

1 medium green bell pepper, chopped

1 packet (about 1.3 ounces) Sloppy Joe seasoning mix

6 ounces tomato paste

1-1/4 cups water

6 light wheat or multigrain burger buns

Directions

Place the ground meat in a large nonstick skillet. Cook over medium heat, stirring to crumble until the meat is no longer pink. Drain off and discard any fat. Add the onion and pepper, cover, and cook for about 5 minutes, until the vegetables are tender.

Add the Sloppy Joe mix, tomato paste, and water, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover, and simmer with the lid ajar, for about 10 minutes, stirring occasionally, until the mixture is thick. Spoon the mixture over the buns and serve hot.

Nutritional Information Per Serving (1/6 of recipe): Calories: 237, Carbohydrate: 32 g, Cholesterol: 40 mg, Fat: 4.1 g, Fiber: 6 g, Protein: 20 g, Sodium: 689 mg, Calcium: 40 mg, Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1 Vegetable

EGGPLANT AND TOMATO CASSEROLE

Serves: 8

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/310.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

MINESTRONE SOUP

Yield: 4 servings (about 1 cup each)

Source: "Cooking with The Diabetic Chef"

Info: http://diabeticgourmet.com/book_archive/details/23.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 (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat