Wednesday Recipes

Six recipes to get you through the middle of the week. Enjoy!

RAISIN-PUMPKIN MUFFINS

Yield: 12 servings

Source: Equal

View Online: http://diabeticgourmet.com/recipes/html/997.shtml

Ingredients

3/4 cup canned pumpkin

6 tablespoons vegetable oil

1 egg

2 egg whites

1 tablespoon light molasses

2 teaspoons vanilla

1-1/4 cups all-purpose flour

1 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/4 teaspoon salt

* May substitute 24 packets Equal sweetener

Directions

Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.

Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information (Per Serving)

Calories: 149; Protein: 3 g; Sodium: 224 mg; Cholesterol: 18 mg; Fat: 8 g; Carbohydrates: 18 g

Exchanges: 1 starch, 1-1/2 fat

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10


Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Find this recipe at: 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: Calories: 80; Protein: 3 g; Fat: 1.5 g; Sodium: 130 mg;Cholesterol: 5 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

SHANGHAI WALNUT CHICKEN

Yield: Makes 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/887.shtml

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through.

Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Protein: 22 g; Fat: 10 g; Sodium: 378 mg; Saturated Fat: 1 g; Dietary Fiber: 5 g; Carbohydrates: 17 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable

PINEAPPLE LIME SORBET

I know, I know: Sorbet? Using an ice cream maker? In winter? But as good as this is, and the fact that we all could use an occasional treat – and the taste of this – I figured, why not?

Yield: 4 servings

Found online at http://diabeticgourmet.com/recipes/html/566.shtml

Ingredients

1-1/2 cups pineapple puree

2 teaspoons grated lime or lemon zest

3/4 cup freshly squeezed lime or lemon juice

1/4 cup water

Thin slices lime or lemon

Directions

In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.

In an ice cream maker, freeze according to manufacturer's directions.

Divide among 4 individual dessert dishes.

Serve garnished with thin slices of lime.

Nutritional Information (Per Serving): Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 fruit

PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

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

View Online: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch

HERBED ASPARAGUS

Found online at http://diabeticgourmet.com/recipes/html/680.shtml. Yields 8 servings.

Ingredients

2 pounds fresh asparagus, trimmed

1 cup reduced-fat Italian dressing

1/2 of a small red bell pepper, diced

2 tablespoons chopped fresh parsley

1/2 teaspoon dried chives

1 hard-boiled egg, finely chopped (optional)

Directions

Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.

In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.

Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture. Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.

Nutritional Information (Per Serving): Calories: 31; Protein: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Fat: 1 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable