Tuesday Recipes

Today's six diabetic recipes. Enjoy!

QUINOA PILAF WITH RED AND YELLOW PEPPERS

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

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

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

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

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

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

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

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

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

Nutritional Information Per Serving: (3 ounces): Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g, Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

GARDEN VEGETABLE AND TEMPEH SAUTE

Yield: 4 servings

Source: "1,001 Delicious Recipes For People with Diabetes"

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

Print: http://diabeticgourmet.com/recipes/html/657.shtml

Note: Vary the vegetables according to season and availability. Serve over rice, fresh Chinese-style noodles, or pasta, if desired.

Ingredients

2 cups frozen stir-fry pepper blend

1 teaspoon minced garlic

1-2 teaspoons olive oil

1 package (8 ounces) tempeh, cut into 1/2-inch cubes

1 cup tomato juice

2 tablespoons tamari soy sauce

1 medium zucchini, sliced

2 cups (4 ounces) sliced mushrooms

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

1/4 teaspoon cayenne pepper

2 medium tomatoes, cut into wedges

Salt, to taste

Directions

Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.

Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.

Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.

Nutritional Information Per Serving (1/4 of recipe): Calories: 180, Fat: 6.1 g, Cholesterol: 0 mg, Sodium: 732 mg, Protein: 15.6 g, Carbohydrate: 19.2 g, Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat

FRUIT NUGGETS

Yield: 36 Nuggets (1 per serving)

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

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

Print: http://diabeticgourmet.com/recipes/html/650.shtml

Ingredients

2 cups finely ground low-fat graham crackers

1/2 cup finely ground gingersnaps or low-fat graham crackers

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/2 cup dried apples

1/2 cup dried apricots

1/2 cup pitted dates

1/2 cup golden raisins

1/2 cup orange juice

2-3 tablespoons honey

3 tablespoons sugar

Directions

Combine graham cracker and gingersnap crumbs and spices in medium bowl. Finely chop fruit in food processor, using pulse technique, or by hand; add to crumb mixture.

Add orange juice and honey to fruit mixture, stirring until mixture holds together. Roll into 36 balls, about 1 inch in diameter.

Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake to coat with sugar. Repeat with remaining sugar and nuggets. Store in covered container at room temperature.

Nutritional Information Per Serving (1 nugget): Calories: 57, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 29 mg, Protein: 0.8 g, Carbohydrate: 12.8 g, Diabetic Exchanges: 1/2 Fruit, 1/2 Bread

IRISH WHOLE WHEAT SODA BREAD

Yield: Makes 1 Round Loaf

Source: "America's Everyday Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Ingredients

2 cups whole wheat flour

1 cup all-purpose flour

1 tablespoon granulated sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt

1-1/2 cups buttermilk

Directions

Preheat oven to 400 degrees F. Lightly grease a baking sheet.

In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.

With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.

Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.

Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg, Diabetic Exchanges: 1-1/2 Starch/Bread

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

SWEET AND CRUNCHY NUTS

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/1045.shtml

Ingredients

3/4 cup pecan halves

3/4 cup walnut halves

1/2 cup whole blanched almonds

1 egg white, lightly beaten

1/3 cup Splenda No Calorie Sweetener, Granulated

1/2 teaspoon ground cinnamon

Directions

Preheat oven to 300 degrees F.

Spray a 15- x 10- x 1-inch pan with cooking spray.

Combine pecans, walnuts, and almonds in a mixing bowl; add egg white, tossing to coat.

Combine Splenda Granulated Sweetener and cinnamon; sprinkle over nuts, tossing to coat. Spread mixture evenly in prepared pan.

Bake 30 minutes or until nuts are toasted, stirring every 10 minutes. Cool on waxed paper. Store in an airtight tin.

Nutritional Information Per Serving: Calories: 210; Calories from Fat: 180; Protein: 5 g; Fat: 20 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g ; Sugars: 1 g ; Carbohydrates: 5 g