Diabetic Delights: A Confessions of a Foodie Offspring

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Friday, October 9, 2015

Weekend Recipes - and An Article

Before going through today's six recipes, I've added a link to an article from Diabetes Self Management. It deals with one of the medical complications caused by diabetes. To read the articles, click here.

And now, on to something a little more pleasant – today's yummy recipes Enjoy!

LIGHT SPINACH SALAD

Yield: 2 servings

Source: Magic Menus for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml

View Online: http://diabeticgourmet.com/recipes/html/775.shtml

Ingredients

4 cups torn fresh spinach

4 ounces cooked boneless skinless chicken breast, cubed

1 medium orange, peeled, seeded, and sectioned

1/2 cup sliced mushrooms

1 small onion, sliced

2 ounces Cheddar cheese, cubed or in strips

2 tablespoons reduced-fat salad dressing

Directions

Combine all ingredients except cheese and dressing in a large bowl; chill.

Before serving, add cheese and toss with dressing.

Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit

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

INDIAN SUMMER STEW

According to the Diabetes Self Management website, “This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.” Preparation time: 15 minutes. Cooking time: 50 minutes.

Source URL: http://www.diabetesselfmanagement.com/recipes/soups-stews/indian-summer-stew/

Ingredients

6 new red potatoes (about 3/4 pound)

2 tablespoons olive oil

2 cloves garlic, minced

2 medium onions, chopped

1/2 teaspoon chili powder

1 teaspoon cumin

1 teaspoon thyme

1 teaspoon basil

1 teaspoon oregano

1 small eggplant, chopped into bite-size chunks

3 medium tomatoes, chopped

2 green bell peppers, sliced into strips

1/2 pound green beans, trimmed and cut into bite-size pieces

2 yellow squash, sliced

4 tablespoons tomato paste

2 cups corn

2 teaspoons caraway seeds

1/2 teaspoon black pepper

Directions

In a medium saucepan, boil unpeeled potatoes in water until tender, about 15 minutes. Drain and set aside. In a large soup pot or kettle, heat oil over medium-high heat. Add garlic and sauté 1 minute. Add onions, chili powder, cumin, thyme, basil, and oregano. Stir. Add eggplant and tomatoes; simmer 10 minutes. Add pepper strips and green beans; simmer 10 minutes. Cut potatoes into bite-size pieces and add to pot. Add squash, tomato paste, corn, caraway seeds, and pepper. Stir well and cook over low heat 10 to 15 minutes longer until vegetables are tender but not mushy. Serve hot.

(Serving note: 2 to 3 cups of cooked diced chicken or turkey may be added during the last 10 to 15 minutes of cooking time, if desired. Nutrition analysis does not include the added poultry.)

Yield: about 12 cups. Serving size: 1 cup.

Nutrition Facts Per Serving: Calories: 105, Carbohydrates: 20 g, Protein: 3 g, Fat: 3 g, Saturated Fat: less than 1 g, Sodium: 25 mg, Fiber: 4 g, Exchanges per serving: 1 starch, 1 vegetable.

QUICK BREAKFAST TACO

This recipe, from Diabetic Connect, starts off, "A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option." Total Time: 15 minutes; Serves: 1

Read more at http://www.diabeticconnect.com/diabetic-recipes/general/4950-quick-breakfast-taco#EY42MZMKEU4gMix4.99

Ingredients

2 corn tortillas

1 tablespoon salsa

2 tablespoons shredded reduced-fat Cheddar cheese

1/2 cup liquid egg substitute, such as Egg Beaters

Directions

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

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