Monday Recipes

If you're cooking for someone who is diabetic (whether it's you or a loved one), you realize that it can be a little challenging. But most of us want something that tastes good, as well as something that's good for us. Fortunately, the recipes from Diabetic Gourmet prove that diabetic food does not have to be boring or bland. If you're not on their emailing list - even if you're not diabetic or cooking for someone who is - you might want to check it out. In the meantime, here are six more recipes to try out. Enjoy!

BLACK BEAN AND TOMATO SALSA

Yield: 4 servings

Source: "The Eating Well Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/87.shtml

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch

MEXICAN TURKEY SALAD

This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.

Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml

Ingredients

3 cups cooked, cubed turkey breast

1 can (15 oz.) corn, drained (1 3/4 cups)

1 can (15.5 oz.) black beans, rinsed and drained

1 green bell pepper, seeded and diced

1 red bell pepper, seeded and diced

1/2 cup peeled jicama, diced small

1/2 cup extra virgin olive oil

2-3 Tbsp. fresh lime juice, or to taste

3/4 cup thick salsa

3 drops, or to taste, red pepper sauce (optional)

2-4 Tbsp. water

1/4 cup low-fat shredded Cheddar cheese for garnish (optional)

1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)

Directions

In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.

In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.

Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.

Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.

Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g

BROCCOLI CHOWDER

From Diabetic Gourmet. Yield: 6 servings, 1 cup each

Source: "The Eating Well Diabetes Cookbook"

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion, chopped (1-1/2 cups)

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 large potato, peeled and diced (1-1/2 cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

3-1/2 cups vegetable broth (two 14-ounce cans)

8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat

STRAWBERRY-PEACH COOLER

Yield: 2 servings

Serving size: 1 cup

View online: http://diabeticgourmet.com/recipes/html/737.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

Ingredients

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

Directions

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.

Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.

Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container.

Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit

MUSHROOM MEATLOAF

Yield: 8 servings

View online: http://diabeticgourmet.com/recipes/html/739.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

COLORFUL COLESLAW

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/740.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.

Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat

Weekend Recipes

Enjoy!

BAKED VANILLA CUSTARD

This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”

Yield: 10 servings

Source: Equal ®

Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml

Ingredients

1 quart 2% milk

6 eggs

1 cup plus 2 tablespoons Equal® Spoonful*

2-1/2 teaspoons vanilla

1/4 teaspoon salt

Sliced fresh fruit (optional)

Fresh mint (optional)

* May substitute 27 packets Equal sweetener

Directions

Heat milk just to boiling in medium saucepan. Let cool 5 minutes.

Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.

Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.

Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.

Remove custard cups or casserole from roasting pan. Cool completely on wire rack.

Cover and refrigerate several hours or overnight.

Serve garnished with sliced fresh fruit and mint, if desired.

Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat

APPLE OATMEAL RAISIN COOKIES

Yield: 4 dozen cookies

Serving size: 1 cookie

Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml

Ingredients

1-1/4 cups Equal Spoonful or Granulated *

1 cup unsweetened applesauce **

1/2 cup firmly packed brown sugar

6 tablespoons stick butter, softened

1 egg

1/3 cup 2% milk

2 teaspoons vanilla

2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1-1/2 cups quick or old-fashioned oats, uncooked

1 cup raisins

* May substitute 30 packets Equal sweetener

** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.

Directions

Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.

Gradually mix in oats and raisins until well combined.

Drop by tablespoonfuls onto sprayed baking sheets.

Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Yield: 6 servings

Source: American Heart Association

View Online: http://diabeticgourmet.com/recipes/html/22.shtml

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

ZUCCHINI LATKES

Yield: 12 servings

Serving size: 1 latke

View online: http://diabeticgourmet.com/recipes/html/803.shtml

Source: Enlitened Kosher Cooking

Ingredients

3 large zucchini, peeled

1 medium potato, peeled

1 egg plus 2 egg whites, beaten

2 tablespoons soy or whole-wheat flour

salt and pepper to taste

non-stick cooking spray

2 tablespoons canola oil for frying

Directions

Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.

By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.

Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F.

Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

CHOCOLATE-AMARETTO POTS-DE-CREME

Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.

Yield: 6 servings

View online: http://diabeticgourmet.com/recipes/html/810.shtml

Source: Enlitened Kosher Cooking

Ingredients

1 cup vanilla low-fat, low-carb soy milk

2 tablespoons light whipped topping

2 ounces (31/2 rows of a small bar) sugar-free dark chocolate

1 tablespoon margarine

1 tablespoon unsweetened dark cocoa

1/2 teaspoon good-quality coffee

sugar substitute equal to 4 tablespoons sugar

4 egg yolks, beaten

1 teaspoon vanilla extract

1 teaspoon almond extract

1 teaspoon Amaretto liqueur

Topping:

1/4 cup light whipped topping

sugar substitute equal to 1 tablespoon sugar

1/4 teaspoon coffee, dissolved with a few drops of water

1 teaspoon almond extract

1/2 teaspoon vanilla extract

1 teaspoon Amaretto liqueur

Directions

Beat the egg yolks with a whip and set aside.

Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.

As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.

Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.

To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.

Garnish: light whipped topping; cocoa; chopped, toasted almonds

Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat

Thursday Recipes (A Day Early)

Since tomorrow is Thanksgiving, this week's Diabetic Thursday is today (Wednesday), as well as Wednesday's normal offerings. Next week, we'll be back to normal. In the meantime, those in the U.S. who celebrate the holiday, have a Happy Thanksgiving. Enjoy!

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

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/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.

Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g; Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable

SPICED APPLE PUDDING

This recipe can be viewed online here.

Servings: 4 (1/2 cup)

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Protein: 1 g; Fat: 1 g; Carbohydrates: 26 g; Exchanges: 1 starch; 1 fruit

PUMPKIN CHEESECAKE

Yield: 12 to 14 slices

Source: "1,001 Delicious Desserts for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/21.shtml

Ingredients

3/4 cup ground reduced-fat graham crackers

3/4 cup ground gingersnap cookies

8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided

4-5 tablespoons margarine, melted

2 packages (8 ounces each) fat-free cream cheese

1 cup canned pumpkin

2 eggs

2 egg whites

2 teaspoons ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground ginger

2 tablespoons cornstarch

1 cup light whipped topping

Chopped toasted pecans, as garnish

Directions

Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.

Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.

Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.

Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat

WARM APPLE AND CRANBERRY SAUCE

The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”

Yield: 2-2/3 cups (650 mL); 8 servings. Serving size: 1/3 cup (75 mL). Source: Cheryl Forberg, R.D.

Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml

Ingredients

1 Tbsp canola oil (15 mL)

4 large Fuji apples, about 2 lb (1 kg), cored, quartered lengthwise and cut into half-inch pieces

1/4 cup water (60 mL)

1 Tbsp lemon juice (15 mL)1/2 tsp pure vanilla extract (2 mL)

1/4 tsp ground cinnamon (1 mL)

1/4 cup coarsely chopped dried cranberries (60 mL)

1/8 teaspoon salt (optional) (.5 mL)

Directions

In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.

Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.

Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g

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

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

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

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Wednesday Recipes

Six diabetic recipes to go with your Thanksgiving meal. Enjoy!

Please NOTE: Since tomorrow is Thanksgiving, tomorrow's recipes will be posted on today in several minutes. So...Two blog postings today, none on Thursday, and Friday will be back to regular posts.

WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS

Yield: 8 servings

Ingredients

2 tsp. olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp. dried mint leaves

2-3 tsp. ground cumin

4 (16 oz.) cans fat-free, reduced-sodium chicken broth

2 (16 oz.) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp. fresh lemon juice

Salt and pepper to taste

1/4 cup chopped parsley

Directions

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.

Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.

Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium

PEACH & RASPBERRY CRUMBLE

This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.

Butter-flavor cooking spray

1 can (15 oz) sliced peaches in juice, drained

1 package (12 oz) unsweetened frozen raspberries, thawed

1 C quick-cooking oats, uncooked

2 Tbs brown sugar

1 1/2 tsp cinnamon

3 Tbs reduced-calorie stick margarine, melted

2 Tbs honey

Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.

Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat

ZUCCHINI LATKES

Yield: 12 servings

Serving size: 1 latke

View online: http://diabeticgourmet.com/recipes/html/803.shtml

Source: Enlitened Kosher Cooking

Ingredients

3 large zucchini, peeled

1 medium potato, peeled

1 egg plus 2 egg whites, beaten

2 tablespoons soy or whole-wheat flour

salt and pepper to taste

non-stick cooking spray

2 tablespoons canola oil for frying

Directions

Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.

By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.

Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F.

Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

CHOCOLATE-AMARETTO POTS-DE-CREME

Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.

Yield: 6 servings

View online: http://diabeticgourmet.com/recipes/html/810.shtml

Source: Enlitened Kosher Cooking

Ingredients

1 cup vanilla low-fat, low-carb soy milk

2 tablespoons light whipped topping

2 ounces (31/2 rows of a small bar) sugar-free dark chocolate

1 tablespoon margarine

1 tablespoon unsweetened dark cocoa

1/2 teaspoon good-quality coffee

sugar substitute equal to 4 tablespoons sugar

4 egg yolks, beaten

1 teaspoon vanilla extract

1 teaspoon almond extract

1 teaspoon Amaretto liqueur

Topping:

1/4 cup light whipped topping

sugar substitute equal to 1 tablespoon sugar

1/4 teaspoon coffee, dissolved with a few drops of water

1 teaspoon almond extract

1/2 teaspoon vanilla extract

1 teaspoon Amaretto liqueur

Directions

Beat the egg yolks with a whip and set aside.

Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.

As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.

Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.

To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.

Garnish: light whipped topping; cocoa; chopped, toasted almonds

Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat

PUMPKIN SOUP

This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.

You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.

Ingredients

3/4 cup water

1 small onion, chopped

1 can (8 ounces) pumpkin puree

1 cup unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon freshly ground black pepper

1 green onion, green top only, chopped

Directions

In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.

Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

Ladle into warmed individual bowls and garnish with black pepper and green onion tops.

Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g

Tuesday Recipes

Here are today's six diabetic recipes. Enjoy!

SOUTHERN PECAN PIE

Servings: 10

View online: http://diabeticgourmet.com/recipes/html/188.shtml

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth. Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time. Stir in the vanilla and coffee.

Pour mixture into pie shell. Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg ; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat

SWEET POTATO PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat

SOUTHWESTERN ROASTED VEGETABLES

Yield: Makes 8 (1/2-cup) servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/1055.shtml

Ingredients

4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes

1 1/2 cups zucchini, cut into small chunks

1 small red onion, cut into small chunks

1 6-ounce package portabella mushroom slices, halved

2 tablespoons olive oil

3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)

Salt to taste (optional)

>Directions

Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.

In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.

Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.

Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 4 g; Sodium: 209 mg; Cholesterol: 0 mg; Carbohydrates: 17 g

PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Yield: 16 servings

View at http://diabeticgourmet.com/recipes/html/878.shtml

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Carbohydrates: 13 g;Exchanges: 1 milk, 2-1/2 fat

WARM APPLE AND CRANBERRY SAUCE

The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”

Yield: 2-2/3 cups; 8 servings. Serving size: 1/3 cup. Source: Cheryl Forberg, R.D.

Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml

Ingredients

1 Tbsp canola oil

4 large Fuji apples, about 2 lb, cored, quartered lengthwise and cut into half-inch pieces

1/4 cup water

1 Tbsp lemon juice

1/2 tsp pure vanilla extract

1/4 tsp ground cinnamon

1/4 cup coarsely chopped dried cranberries

1/8 teaspoon salt (optional)

Directions

In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.

Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.

Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g

BALSAMIC BRUSSELS SPROUTS

Makes 4 servings.

View online with photo: http://diabeticgourmet.com/recipes/html/1147.shtml

Ingredients

10 oz. fresh Brussels sprouts, the smallest available

2-3 Tbsp. extra-virgin olive oil

1-2 garlic clove (or to taste), finely minced

1-1/2 Tbsp. balsamic vinegar, or to taste

1/4 cup minced red bell pepper

1 Tbsp. finely-chopped flat-leaf parsley

Salt and freshly ground black pepper, to taste

Directions

Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.

While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.

When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.

Nutritional Information Per Serving:Calories: 98; Protein: 2 g; Fat: 7 g; Sodium: 195 mg; Saturated Fat: under 1 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

Monday Recipes

Since this week is Thanksgiving, here are six recipes for your holiday - or anytime - eating. Enjoy!

Note: Since Thursday is Thanksgiving, I'll be taking the day off. But I will attempt to have a double-batch of recipes on Wednesday, and will be back Friday.

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Source: The National Turkey Federation

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

APPLE CINNAMON MUFFINS

Servings: 12

View online: http://diabeticgourmet.com/recipes/html/170.shtml

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

APPLE AND SQUASH BAKEThis recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Yield: 8 servings


Serving Size: 3/4 cup squash and apple bake

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

APPLE PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml

Ingredients

Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)

* May substitute 24 packets Equal sweetener

Directions

Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.

Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.

Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat

CRANBERRY APPLE CRISP

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

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; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

ROASTED BUTTERNUT SQUASH TOSSED WITH MUSHROOMS AND SAGE

I love the fact that this recipe has some hints on butternut squash and shiitake mushrooms. The recipe begins, “Butternut squash is in season now. Roasted and then sauteed with shiitake mushrooms and fresh sage, this unexpected butternut combination has pleasing aromas, flavors, textures and nutritional benefits.

“Roasting chopped butternut squash brings out its deliciously sweet, nutty taste and creates bites that are crunchy on the outside and creamy on the inside.

“To buy a whole butternut squash, select one that is heavy.

“To prepare, just peel the skin with a vegetable peeler, cut in half lengthwise and scoop out the seeds. Butternut squash contains carotenoids that act as antioxidants.

“When butternut squash is paired with shiitake mushrooms, the result is magical. Shiitake mushrooms have a slightly chewy texture and smoky, umami flavor.

“If fresh shiitake mushrooms are not available, then use dried; the flavor is even more intense when reconstituted with water.

“Shiitake mushrooms should be firm, not moist or wrinkled. Refrigerate them in a paper bag for up to a week. Right before preparing, use a damp cloth or pastry brush to wipe them clean.

“Shiitake mushrooms supply selenium that is important for the immune system. Studies suggest that various phytochemicals such as beta-glucans in shiitake mushrooms are beneficial for human health.

“Fresh sage cinches the sweet butternut and savory shiitake flavors in this dish. Prized for its health-promoting qualities, this aromatic herb with its oils, flavonoids and phenolic acids, such as rosmarinic acid, has a slight woody taste.

“Select fresh sage that is grayish green and store wrapped in the refrigerator. Be wise and add sage toward the end of cooking to retain its aromatic essence.” Makes 4 servings.

To view this online, go to http://diabeticgourmet.com/bin/info.cgi?ID=838

Ingredients

3 cups cubed butternut squash, 1/2-inch

2 Tbsp. extra virgin olive oil, divided

4 oz. package fresh shiitake mushrooms, sliced

2 cloves garlic, minced

Salt

4 fresh sage leaves, coarsely chopped

Freshly ground black pepper

1 Tbsp. freshly grated Parmesan cheese

Directions

Preheat oven to 350 degrees F.

In medium size bowl, toss squash with 1 tablespoon olive oil.

Arrange butternut squash on baking pan. Roast until fork tender, about 25-30 minutes. Set aside.

In large skillet, heat remaining oil over medium-high heat.

Add mushrooms, garlic and pinch of salt and saute 4 minutes.

Add sage leaves and continue sauteing 2 minutes. Mix in squash. Continue to saute another minute.

Season to taste with pepper and serve warm garnished with cheese.

Nutritional Information Per Serving: 121 calories; 7 g total fat; 1 g saturated fat; 14 g carbohydrate; 2.5 g protein; 2.5 g dietary fiber; 25 mg sodium

Friday Recipes

Next week is Thanksgiving, so I've added a few recipes that can be used for your holiday meal - or anytime, for that matter. Enjoy!

Note: I'll be taking Thanksgiving Day off, so I may end up posting a double-blog on Wednesday. I'll be back Friday, though.

DUTCH APPLE PIE

Servings: 12

Recipe with photo: http://diabeticgourmet.com/recipes/html/50.shtml

Ingredients

1/4 cup flour

1/2 cup quick cooking oats

1/2 teaspoon cinnamon

5 cup sliced baking apples

Sweetener equal to 1/2 cup sugar

1/2 cup unsweetened frozen apple juice concentrate

Pie crust for 1 crust pie

Topping:

1/4 cup flour

1/2 cup quick cooking oats

Sweetener to equal 1/2 cup brown sugar

1 teaspoon cinnamon

1 package sugarfree instant vanilla pudding mix

1/2 cup butter or margarine

Directions

Mix flour, oats, cinnamon, and sweetener with a fork. Pour over sliced apples and mix well. Pour apple juice over top of apples and mix well again. Put apple mixture in pie crust; set aside.

For topping:

Mix dry ingredients with fork.

Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.

Bake at 400 degrees for 45-55 minutes.

Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg; Carbohydrates: 25 g; Exchanges: 2 Bread, 3 Fat, and 1 Fruit

GREEN SPLIT PEA AND BARLEY SOUP

This recipe starts off, “Reheats and/or freezes well. If soup gets thick, add a little water or broth.”

Prep Time: 25 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2

Source: MealLeaniYUMM!

Find this recipe at: http://diabeticgourmet.com/recipes/html/210.shtml

Ingredients

2 cups green split peas, rinsed and drained

3 carrots, chopped

3 or 4 stalks celery, chopped

1 medium onion, chopped

12 cups water, chicken or vegetable broth

1/2 cup pearl barley, rinsed and drained

1 bay leaf

Salt and pepper, to taste

2 cloves crushed garlic, if desired

2 tsp. canola oil

2 medium onions, chopped

1/4 cup chopped fresh dill

Directions

In a large soup pot, combine split peas, carrots, celery and 1 onion with water. Bring to a boil. Stir in barley, bay leaf and garlic, if using. Reduce heat and simmer partly covered for 1 1/2 to 2 hours. Stir occasionally. Add salt and pepper to taste.

In a nonstick skillet, heat oil. Saute the remaining 2 onions on medium heat until well-browned, about 6 to 8 minutes. Add onions to soup along with dill. Simmer soup 5 to 10 minutes longer. Discard bay leaf (and turkey carcass, if using).

Nutritional Information Per Serving: Calories: 152; Protein: 8 g; Fat: 1.3 g; Sodium: 31 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch/Bread; 3 Vegetable

TURKEY BREAST WITH HONEY-MUSTARD GLAZE

Yield: 10 servings.

Source: The National Turkey Federation

Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml

Ingredients

1 4-6 pound TURKEY BREAST, fresh or thawed

1/2 Teaspoon kosher salt

1/4 Teaspoon freshly ground black pepper

1/4 Cup honey

2 Tablespoons Dijon-style mustard

Directions

Season interior and exterior of turkey breast with salt and pepper.

In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.

Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.

Remove from oven and allow turkey breast to stand for 10 minutes before carving.

Nutritional Information Per Serving Calories: 176 ; Protein: 25 g ; Fat: 6 g ; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g

TURKEKY ROULADE

This recipe begins, "This elegant turkey entree with stuffing offers a unique presentation of America's traditional holiday combination."

Yield: 8 servings

Serving size: 2 slices (4 ounces)

Find this recipe at: http://diabeticgourmet.com/recipes/html/1141.shtml

Ingredients

1/2 boneless, skinless turkey breast, about 1-1/2 lb

1-1/2 cups Cornbread and Dried Fruit Dressing (recipe follows this)

1/4 tsp smoked paprika

1/4 tsp black pepper

1/4 tsp marjoram

1/4 tsp thyme

1/4 tsp sage

1 Tbsp canola oil

Need: kitchen twine and plastic wrap

Directions

Preheat oven to 350F.

Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.

Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.

In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.

Place roulade in shallow roasting pan, then place in oven. Roast for 45 to 60 minutes or until internal temperature measured with an instant-read thermometer reads 155F.

Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices. Serve with Porcini Mushroom Gravy, Warm Apple and Cranberry Sauce and extra Cornbread and Dried Fruit Dressing.

Nutritional Information Per Serving: Calories: 140; Protein: 222 g; Fat: 3.5 g; Sodium: 150 mg; Cholesterol: 65 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Carbohydrates: 5 g

CORNBREAD AND DRIED FRUIT DRESSING

This begins, "This colourful dressing has layers of flavour that allow for a delicious side dish on its own as well as blend well in the Turkey Roulade entree. Yield: 6 cups ; enough for Turkey Roulade and 8 side dish servings. Serving size: 1/2 cup.

Source: Cheryl Forberg, R.D.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1142.shtml

Yield: 6 cups

Ingredients

4 cups cornbread cubes, dried

4 oz lean Italian turkey sausage, casing removed

1 Tbsp canola oil

1 cup chopped yellow or white onions

1/4 cup chopped celery

1/4 cup chopped carrot

1 small garlic clove, crushed

4 each dried apricots and pitted dried plums, coarsely chopped

1/2 tsp dried thyme

3/4 tsp dried sage

1/4 tsp dried marjoram

1 cup fat-free, low-sodium chicken broth

1/4 cup minced fresh parsley

1/2 tsp salt

1/4 tsp ground black pepper

Canola oil cooking spray

1 egg, lightly beaten

Directions

Preheat oven to 350F. Place cornbread cubes in large bowl and set aside.

In small nonstick skillet, cook sausage over medium to high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.

In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)

Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.

After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.

Nutritional Information Per Serving: Calories: 100; Protein: 3 g; Fat: 3.5 g; Sodium: 310 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 12 g

PORCINI MUSHROOM GRAVY

This recipe begins, "While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt."

Yield: 2 cups; 8 servings. Serving size: 1/4 cup.

Source: Cheryl Forberg, R.D.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1143.shtml

Ingredients

1/2 oz dried porcini mushrooms

2 Tbsp warm water

1 1/2 Tbsp canola oil

6 Tbsp white whole-wheat flour

2 cups fat-free, low-sodium chicken broth

3/4 tsp salt (optional)

1 tsp onion powder

1/4 tsp freshly ground black pepper or to taste

Directions

Soak mushrooms in warm water for 5 minutes.

In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.

Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.

Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g

Thursday Recipes

If you are currently using, or have used, metformin for your type 2 diabetes, you might be interested in an article about metformin's side efffects and precautions. It came in a recent Diabetic Connect e-newsletter, and can be read by clicking here.

And now for today's six recipes. Enjoy!

MINIATURE APPLE MUFFINS

This recipe starts off, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”

Yield: 36 servings

View recipe with photo here: http://diabeticgourmet.com/recipes/html/1120.shtml

Ingredients

3/4 cup Splenda No Calorie Sweetener, Granulated

1 cup butter, softened

2 teaspoons molasses

2 large eggs

1/3 cup apple juice concentrate, thawed

2 teaspoons grated fresh lemon peel

2 cups all-purpose flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1 teaspoon baking soda

1/2 teaspoon salt

1 cup peeled, shredded fresh apple

2/3 cup old-fashioned oats

1/2 cup raisins

Directions

Preheat oven to 400 degrees F.

Lightly spray miniature muffin pans with vegetable cooking spray; set aside.

Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended. Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.

Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.

Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.

Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 11 g

SWEET POTATOES WITH A HINT OF ORANGE

Servings: 8

View recipe with photo here: http://diabeticgourmet.com/recipes/html/77.shtml

Ingredients

2 pounds sweet potatoes, cooked

2 tablespoons margarine, melted

1/2 teaspoons ground cinnamon

16 apricot halves, dried

Orange slices, fresh

Directions

Arrange the sweet potatoes in a shallow baking dish.

Combine the margarine and cinnamon.

Pour over the potatoes.

Arrange the apricot halves on top.

Cover the dish and bake in a 425F oven for about 15 minutes.

Add the orange slices and serve.

Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g

CHOCOLATE MOCHA CHEESECAKE

Yield: 16 servings
Serving Size: 1 slice (1/16 of cheesecake)

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1193.shtml

Ingredients

Crust Ingredients

44 Reduced-Fat Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup Splenda No Calorie Sweetener, Granulated

Batter Ingredients

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup Splenda No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1-1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions

Preheat oven to 400 degrees F.

Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 g

CHICKEN SALAD WITH WALNUTS

Servings: 12; Prep Time: 20 minutes; Cook Time: 15 minutes; Total Time: 35 minutes

To view this recipe online, go to http://www.diabeticlifestyle.com/recipes/entrees/chicken-salad-walnuts

Ingredients

5 pounds skinless, boneless chicken breasts

3/4 cup non-fat sour cream

3/4 cup non-fat mayonnaise

2 tablespoons white wine vinegar

4 celery ribs, cut into small dice

1/2 cup walnuts

1/4 cup chopped fresh tarragon

freshly ground pepper

1 tsp salt

extra tarragon for garnish

Directions

Poach the chicken breasts in simmering broth until cooked through, about 15 minutes. Drain, cool, and cut (or shred) into bite-sized pieces.

In a small bowl, combine the sour cream, mayonnaise, and vinegar.

Combine the chicken and dressing. (Can be made ahead and refrigerated to this point one day in advance.)

Before serving, add the celery, walnuts, tarragon, salt, and pepper to taste.

Nutrition Information Per 1/2-cup serving: 271 calories (19% calories from fat), 46 g protein, 6 g total fat (0.9 g saturated fat), 7 g carbohydrates, 1 g dietary fiber, 111 mg cholesterol, 253 mg sodium, Diabetic exchanges: 6 very lean protein, 1/2 carbohydrate (bread/starch)

CREAMY CHEESECAKE WITH FRESH RASPBERRIES

Servings: 12; Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 1 hour 5 minutes

To view this online, go to http://www.diabeticlifestyle.com/recipes/dessert/creamy-cheesecake-fresh-raspberries

Ingredients

1 cup graham cracker crumbs

2 tablespoons margarine, melted

3 large eggs, separated

1 large egg white

1/4 teaspoon cream of tartar

3/4 cup 2 tablespoons spoon-for-spoon sugar substitute (such as Splenda)

2 tablespoons cornstarch

4 cups low-fat cream cheese

1 1/2 teaspoons teaspoons grated lemon zest

2 teaspoons teaspoons pure vanilla extract

2 tablespoons tablespoons sugar-free red raspberry preserves

1 cup fresh raspberries, rinsed and drained dry

Directions

Preheat oven to 325°F.

Combine the graham cracker crumbs and margarine. Pat evenly over the bottom and about 1/2 inch up the sides of a 9 1/2-inch springform pan. Bake in oven for 7 minutes.

Meanwhile, using an electric mixer on high speed, beat the 4 egg whites and cream of tartar in a large bowl until foamy. Gradually add 6 tablespoons of the sugar substitute, 1 tablespoon at a time, beating until egg whites form stiff peaks.

In another large bowl, stir the remaining sugar substitute with the cornstarch, then add the egg yolks, cream cheese, lemon zest, and vanilla. Beat (using the unwashed beaters) until well blended.

Fold beaten egg whites into cheese mixture. Spoon the mixture into the partially-baked crust.

Bake in the oven until center barely jiggles when cheesecake is gently shaken, 45 to 50 minutes. Remove from oven and cool completely.

While the cheesecake is cooking, melt the raspberry preserves in a small pan over medium heat, stirring often.

Cool, stirring occasionally, until the preserves form a thick syrup (that should take about 5 minutes).

Remove the outside of the springform pan.

Mound fresh raspberries on the cheesecake and drizzle with preserve syrup. Chill.

When ready to serve, cut the cheesecake into wedges.

Nutrition Information Per serving: 172 calories (18% calories from fat), 8 g protein, 4 g total fat (0.9 g saturated fat), 29 g carbohydrates, f1 g dietary fiber, 56 mg cholesterol, 254 mg potassium, 161 mg sodium, Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 skim milk), 1 fat

BAKED CHICKEN WITH 40 CLOVES OF GARLIC

See author's note after directions.

Serves: 4

Source: Mediterranean Light

Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml

Ingredients

1 (3-or-4 pound) chicken, cut into pieces

2 tablespoons olive oil

Salt and freshly ground pepper

40 large, meaty garlic cloves, unpeeled

1-3/4 cups dry white wine

4 thyme sprigs or 1/4 teaspoon dried

8 garlic croutons

2 tablespoons Cognac

Chopped fresh parsley for garnish

Directions

Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.

Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.

Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.

Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.

After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.

Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.

To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.

Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.

Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g

Wednesday Recipes and an Article Link

Not sure if anyone readying this uses Auvi-Q epinephrine injections, but there is a voluntary recall of the product. The recall was posted last week in The Diabetic News emailed newsletter. To read the article, go to http://thediabeticnews.com/auvi-q-recall/

And now for today's six recipes, most of which can be used for Thanksgiving, which falls on Thursday of next week. Enjoy!

BANANA RAISIN BREAD

This recipe begins, “A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients.”

Yield: 14 servings

Source: Equal

Find this recipe at:http://diabeticgourmet.com/recipes/html/927.shtml

Ingredients

1 cup mashed ripe bananas (about 2 medium)

3 tablespoons 2% milk

1-1/2 cups Kellogg's Special K cereal

6 tablespoons stick butter or margarine, softened

1 cup Equal Spoonful*

2 eggs

1 teaspoon vanilla

1-1/4 cups all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup raisins

* May substitute 24 packets Equal sweetener

Directions

Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.

Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended. Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.

Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack.

Store tightly wrapped in plastic wrap.

Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat

CRANBERRY NUT BREAD

Servings: 2 large or 4 small loaves; 40 slices

Source: Cinnamon Hearts Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/138.shtml

Ingredients

2 cups all-purpose flour

1 cup whole wheat flour

1-1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed or 4 large egg whites

1-1/4 cups skim milk

1/3 cup vegetable oil

Wax paper

Directions

Preheat oven to 350F degrees.

Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.

Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 1-1/2 Fat

BACON AND MUSHROOM BITE-SIZE QUICHE

Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.

Makes 3-1/2 dozen.

Serving size: 1 quiche.

View with photo: http://diabeticgourmet.com/recipes/html/844.shtml

Ingredients

8 slices bacon

1/4 pound fresh mushrooms, chopped

1 tablespoon butter

1/3 cup green onion, chopped

1-2/3 cups Swiss cheese, shredded

Pastry for double-crust pie, (homemade or purchased)

5 eggs

1 2/3 cups sour cream

Directions

Heat oven to 375 degrees F.

On a lightly floured board, roll out the pastry dough 1/16-inch thick.

Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.

Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.

Meanwhile, fry bacon slices until crisp, drain; crumble or chop.

Chop mushrooms, saute in butter until limp and liquid evaporates.

Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.

Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.

Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.

Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.

Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g

APPLE AND SQUASH BAKE

This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.

Yield: 8 servings

View Recipe with Photo: http://diabeticgourmet.com/recipes/html/1121.shtml

Serving Size: 3/4 cup squash and apple bake

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

CREAMY MASHED POTATOES

Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/213.shtml

Ingredients

5 medium potatoes (2-1/2 pounds), peeled and cut into quarters

1 teaspoon Morton Lite Salt Mixture

1 teaspoon dried parsley flakes

1 teaspoon dried onion flakes

1 package (3 tablespoons) Butter Buds

1/2 cup nonfat milk powder

1/4 teaspoon freshly ground pepper

1/2 teaspoon garlic powder

Directions

Place peeled potatoes in a large pot and cover with water. Cover; simmer for 30 minutes, or until potatoes are tender.

Drain, but reserve cooking liquid. Mash potatoes with a potato masher. Add 1/2 cup hot reserved cooking liquid and remaining ingredients. Mash until well blended.

Nutritional Information Per Serving: Calories: 87; Protein: 4.1 g; Fat: 0.12 g; Sodium: 251 mg; Cholesterol: 1.5 mg; Carbohydrates: 18.2 g; Exchanges: 1 Bread/Starch

ORANGE-HERBED ROAST TURKEY

Servings: 24

Source: Family Circle's "All-time Favorite Recipes View recipe with photo here: http://diabeticgourmet.com/recipes/html/76.shtml

Ingredients

1 orange

1 tablespoon light-brown sugar or light-brown sugar substitute

1-1/2 teaspoons poultry seasoning

1 teaspoon salt

1 bunch green onions

1 cup chopped fresh parsley (reserve stems)

1 turkey (about 17 pounds)

For Gravy:

1/2 cup milk

6 tablespoons all-purpose flour

3/4 teaspoon salt

1/2 teaspoon poultry seasoning

Directions

Heat oven to 350 degrees F.

Remove rind from orange with a vegetable peeler, avoiding bitter white pith. Finely chop rind. Cut orange in half; juice orange halves. Reserve juice for making gravy; reserve orange halves.

Combine rind, brown sugar/brown sugar substitute, poultry seasoning and salt in a small bowl. Finely chop white part of green onions; reserve green part. Add chopped green onions and chopped parsley to rind mixture.

Remove neck and giblets from turkey cavity. With your fingers, carefully loosen skin around turkey breast and legs. Spread rind mixture under the skin. Place parsley stems, green onion ends and orange halves in turkey cavity.

Place turkey on a rack in a large roasting pan. Place neck and gizzards in bottom of pan. Loosely tent turkey with aluminum foil. Roast in heated 350 degree oven 3-1/2 hours or until an instant-read thermometer registers an internal temperature of 180F in innermost part of thigh and 170 degrees in breast.

Remove turkey to a platter. Discard neck and gizzard. Cover loosely with foil; let stand 20 minutes.

Meanwhile, prepare gravy: Scrape pan drippings into a 1-quart liquid measuring cup. Skim off fat. Add water to equal 4 cups. Pour into a medium-size saucepan along with reserved orange juice. Bring to simmering.

Whisk together milk, flour, salt and poultry seasoning in a small bowl until smooth. Stir into saucepan. Simmer over medium-high heat, stirring, 4 minutes or until gravy is thickened. Serve with carved turkey.

Nutritional Information Per Serving: Calories: 397; Protein: 28 g; Fat: 12 g; Sodium: 218 mg; Carbohydrates: 3 g; Exchanges: 4 Low-Fat Meat

Tuesday Recipes - And an Article Link

Today's article comes from The Diabetic News emailed newsletter. It deals with taking statins – a cholesterol-lowering group of medications – before aneurysm repairs. To read the article, go to http://thediabeticnews.com/statins-aneurysm/.

Now on to today's six recipes. Enjoy!

PASTA SALAD

Yield: 6 servings 
Serving size: 1 cup

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/443.shtml

Ingredients

3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta

1 large ripe tomato, cored, seeded, and chopped

1 medium green bell pepper, cored, seeded, and chopped

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1/2 cup black olives, drained and sliced

1/2 cup prepared fat-free Italian or Parmesan-pepper dressing

Directions

Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)

Nutritional Information Per Serving: Calories: 165; Protein: 9 g; Fat: 4 g; Sodium: 355 mg; Cholesterol: 10 mg; Carbohydrates: 22 g;Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Fat

ALMOND APRICOT MUFFINS

This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml

Yield: 6 servings

Ingredients

1 serving Crisco Original No-Stick Cooking Spray

1 cup Pillsbury Best All Purpose Flour

1/4 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/4 teaspoon salt

1 large egg

2 tablespoons Crisco Pure Canola Oil

2 tablespoons skim milk

1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins

1/4 teaspoon almond extract

Directions

Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.

Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.

Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.

Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg ; Saturated Fat: 0.5 g ; Dietary Fiber: 0 g ; Sugars: 1 g ; Carbohydrates: 24 g

SKINNY SPINACH LASAGNA

This recipe begins, “A healthy rendition of a family favorite, this lasagna is vegetarian-friendly and full of flavor.”

Read more at http://www.diabeticconnect.com/diabetic-recipes/general/7262-skinny-spinach-lasagna#PmbJEzbDHeThSeL7.99

Ingredients

2 tablespoons butter

1 tablespoon minced garlic

2 teaspoons minced fresh thyme

6 ounces fresh spinach

2 lbs. ricotta cheese (I used 1 lb. whole milk and 1 lb. nonfat)

1 egg

1/2 teaspoon salt

1/4 teaspoon nutmeg

a squeeze of lemon juice (optional, to taste)

12 no-boil lasagna noodles

1 24 ounce jar of spaghetti or marinara sauce (I used Trader Joe's tomato basil)

2 cups shredded mozzarella cheese

Directions

Melt the butter in a large skillet over medium heat. Add the garlic and thyme; saute for 2-3 minutes. Add the spinach; saute until just barely wilted, about 2 minutes. Remove from heat.

In a large bowl, combine the ricotta, egg, salt, nutmeg, and a squeeze of lemon juice. Add the spinach and stir to combine. Transfer some of the mixture to a food processor and pulse a few times to break up some of the spinach pieces (totally optional, but makes for a really nice texture).

Preheat the oven to 375 degrees. Spread a little bit of tomato sauce in the bottom of a 9x13 pan. Layer with 3 lasagna noodles, 1/3 of the spinach mixture, 1/4 of the tomato sauce, and 1/4 of the cheese. Repeat and pour 1/2 cup water over the two layers. Repeat once more, ending with noodles, sauce, and cheese. Pour 1/2 cup water over the whole thing again and cover tightly with oiled foil.

Bake for 30-40 minutes; when the liquid is bubbling and the noodles have softened, remove the foil and bake uncovered for 10 more minutes. Let stand for 10-15 minutes before serving so that the lasagna noodles can soak up all the extra moisture.

PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS

A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.

Yield: 24 servings

Serving size: 1 cheesecake cup

View recipe with photo here: http://diabeticgourmet.com/recipes/html/1081.shtml

Ingredients

Crust

36 Reduced-Fat Chocolate Wafers

1/4 cup Splenda No Calorie Sweetener, Granulated

5 tablespoons light butter, melted

Peanut Butter Center

1/2 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons reduced fat peanut butter

3 tablespoons reduced fat cream cheese

Chocolate Filling

4 ounces unsweetened chocolate

8 ounces reduced fat cream cheese

1 3/4 cups Splenda No Calorie Sweetener, Granulated

1/2 cup skim milk

1/2 cup egg substitute

1 teaspoon vanilla

2 ounces sugar-free chocolate, melted

Directions

Preheat oven to 350 degrees F.

Make crust. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.

Make peanut butter center. Place all center ingredients in a small bowl. Mix until well blended. Set aside.

Make chocolate filling. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.

Assemble cups. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups.

Place approximately 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.

Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch. Chill for approximately 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 70; Protein: 3 g; Fat: 8 g; Sodium: 95 mg; Cholesterol: 10 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 11 g

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/444.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; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

LIGHT LEMON CAKE

Yield: 20 servings

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/43.shtml

View Recipe: http://diabeticgourmet.com/recipes/html/840.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat