Time for six more yummy diabetic recipes. Enjoy!
Note: Since today is Veterans Day, I'd like to take this time to say Thank you! to those who served our country.
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
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