Tuesday Recipes

Enjoy!

BEET, CARROT AND APPLE SALAD

Yield: Makes 4 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1070.shtml

Ingredients

1 medium beet (or 3/4 cup pre-shredded)

2 medium carrots (or 3/4 cup pre-shredded)

1 large peeled Granny Smith apple

1/4 cup walnut halves, chopped

3 Tbsp. chopped flat-leaf parsley or dill or combination

1 Tbsp. fresh lemon juice

1/2 tsp. salt

Freshly ground black pepper

1 Tbsp. extra virgin olive oil

Directions

To shred beet, insert each hand in plastic sandwich bag to avoid staining hands. Peel beet using swivel blade vegetable peeler. Using coarse side of box grater, shred beet to get 3/4 cup. Save remaining beet for another use. Shred carrots and apple. Place shredded beets, carrots and apple in mixing bowl and mix to combine. Add walnuts and green herbs on top of mixed vegetables, and set bowl aside.

For dressing, in small bowl whisk together lemon juice and salt until salt dissolves. Add 3-4 grinds of pepper. Whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.

Nutritional Information Per Serving: Calories: 112; Protein: 2 g; Fat: 8 g; Sodium: 330 mg; Dietary Fiber: 2 g; Carbohydrates: 11 g

TANGY APPLE SLAW

This recipe begins, “A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.”

Serves: 6

Source: Equal ®

Find this recipe at: http://diabeticgourmet.com/recipes/html/925.shtml

Ingredients

4 cups shredded green cabbage

1 cup shredded carrots

1 cup chopped unpeeled apple (1 medium)

1/2 cup thinly sliced red or green bell pepper strips

2/3 cup light mayonnaise or salad dressing

1/3 cup reduced fat sour cream

3 tablespoons Equal ® Spoonful or Granulated*

1-1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/8 teaspoon pepper

* May substitute 4-1/2 packets Equal sweetener

Directions

Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.

Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Nutritional Information Per Serving: Calories: 152; Protein: 2 g; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Carbohydrates: 13 g; Exchanges: 2-1/2 vegetable, 2 fat

MEDITERRANEAN BALSAMIC BRAISED BEEF

Yield: 8 servings

View Recipe: http://diabeticgourmet.com/recipes/html/820.shtml

Ingredients

1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)

1/4 cup all-purpose flour

2 tablespoons olive oil

1/4 cup balsamic vinegar

2 small onions, halved, sliced

4 medium shallots, sliced

1/4 cup chopped pitted dates

1/2 teaspoon salt

1/4 to 1/2 teaspoon black pepper

Directions

Heat oven to 325F.

Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.

Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved.

Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.

Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.

Nutritional Information Per Serving: Calories: 217; Protein: 22 g; Fat: 9 g; Sodium: 206 mg; Cholesterol: 57 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 12 g

STUFFED MUSHROOMS

6 (2 mushroom) Servings

Source: Light and Easy Diabetes Cuisine

Find this recipe at: http://diabeticgourmet.com/recipes/html/420.shtml

Ingredients

6 ounces part-skim ricotta cheese

1 teaspoon Dijon-style mustard

1 garlic clove, minced

12 large mushrooms, stems removed

Lemon juice

1 tablespoon chopped parsley

Dash paprika

Directions

Mix cheese with mustard and garlic in a medium-size bowl. Dip mushrooms in lemon juice. Stuff mushrooms with cheese mixture; sprinkle with parsley and a dash of paprika.

Nutritional Information Per Serving: Calories: 48; Protein: 4 g; Fat: 2 g; Sodium: 47 mg; Cholesterol: 8 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1/2 Fat

NEW YORK CHEESECAKE

9 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

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

View Online: http://diabeticgourmet.com/recipes/html/794.shtml

Ingredients

3/4 cup very finely ground pecans (1 cup whole pecans)

1 (15 ounce) carton part-skim ricotta cheese

1 cup plain low-fat yogurt

1 cup Splenda

1/2 cup fat-free liquid egg substitute

2 tablespoons white flour

1 tablespoon vanilla extract

Zest (grated rind) of one small lemon

1 (8 ounce) package cream cheese, at room temperature

Directions

Preheat the oven to 350 degrees F.

Spray a 10-inch springform pan with nonstick spray.

Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.

In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.

Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.

Carefully spoon the mixture over the ground pecans.

Bake in the center of the preheated oven for 15 minutes.

Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.

Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.

Nutritional Information Per Serving: Calories: 272; Protein: 11 g; Fat: 21 g; Sodium: 178 mg; Cholesterol: 45 mg; Saturated Fat: 9 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate

ZUCCHINI SOUP

6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Find this recipe at: http://diabeticgourmet.com/recipes/html/419.shtml

Ingredients

2 cups chicken broth

2-1/2 cups sliced zucchini

1 cup chopped onion

2 garlic cloves, minced

Pinch dried leaf marjoram

1 teaspoon curry powder

Salt and pepper to taste

2 tablespoons non-fat dry milk

1 cup plain low-fat yogurt

1 teaspoon fresh lemon juice

2 tablespoons diced red bell pepper, or pimento

Directions

In a medium-size saucepan, place all ingredients except yogurt, lemon juice and bell pepper; bring to a boil. Reduce heat, skim off any froth that accumulates, cover and simmer 10 minutes or until zucchini is tender. Cool.

In a blender or a food processor fitted with the metal blade, process in batches until pureed. Add yogurt and lemon juice; chill well. Garnish with bell peppers.

Nutritional Information Per Serving: Calories: 39; Protein: 3 g; Sodium: 75 mg; Cholesterol: 3 mg; Carbohydrates: 7 g; Exchanges: 1/2 Milk, 1 Vegetable