Wednesday Recipes

Today's article comes from Diabetic Connect and is titled “Unrealistic Sodium Restrictions and How Potassium Might Help”.

Now, on to today's recipes. Enjoy!

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

BERRY BONANZA

Yield: 4 servings

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

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

Ingredients

1 cup fresh blueberries

1 cup sliced fresh strawberries

1 cup cubed cantaloupe or other melon

2 tablespoons frozen orange juice concentrate

1 tablespoon fresh lime juice

1/4 teaspoon ground cinnamon

1 teaspoon grated orange zest

Directions

Layer fruit in a serving bowl. Mix orange juice, lime juice and cinnamon; spoon over fruit. Top with orange zest.

Nutritional Information Per Serving (1/4 of recipe): Calories: 62, Fat: 0 g, Cholesterol: 0 mg, Carbohydrate: 15 g, Protein: 1 g, Sodium: 6 mg, Diabetic Exchanges: 1 Fruit

CHICKEN JAMBALAYA

Makes 6 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

VEGGIE PIE

Serves: 6

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

Vegetable cooking spray

1 cup sliced leek (white part only)

1 large red, or green, bell pepper, sliced

2 teaspoons minced garlic

3 tablespoons flour

1-1/2 teaspoons bouquet garni

2 cups reduced-sodium vegetable broth

2 medium russet potatoes, peeled, cubed

2 medium yellow summer squash, sliced

1 cup halved green beans

1/2 cup cauliflower florets

1/2 cup frozen peas

Salt and pepper, to taste

3/4 cup fresh bread crumbs

2 tablespoons margarine, melted

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute leek, bell pepper, and garlic 5 minutes; stir in flour and bouquet garni and cook 1 minute longer.

Add broth and remaining vegetables; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 10 minutes. Season to taste with salt and pepper. Pour mixture into 1-1/2 quart souffle dish or casserole.

Toss bread crumbs with margarine; sprinkle over top of casserole. Bake pie at 425 degrees until crumbs are browned, about 20 minutes. Cool on wire rack 5 minutes before serving.

Nutritional Information Per Serving: Calories: 158, Fat: 4.3 g, Cholesterol: 0 mg, Sodium: 129 mg, Protein: 4.3 g, Carbohydrate: 26.4 g, Diabetic Exchanges: 2 Vegetable, 1 Bread, 1 Fat

CRANBERRY APPLE CRISP

Yield: 8 servings

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients:

Filling Ingredients:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping Ingredients:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Print Version: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat