Wednesday Recipes

Enjoy!

FRENCH COUNTRY BEAN SOUP

Yield: 8 servings (with chicken)

Source: AICR

Print Version: http://diabeticgourmet.com/recipes/html/439.shtml

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces (optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Protein: 5 g; Sodium: 464 mg; Fat: 4 g; Carbohydrates: 19 g; Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

CANNELLINI AND CABBAGE SOUP

Makes: 8 Servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/601.shtml

Ingredients

Vegetable cooking spray

3 cups thinly sliced or chopped cabbage

1 small onion, coarsely chopped

3 cloves garlic, minced

1 teaspoon crushed caraway seeds

2 cans (15 ounces each) reduced-sodium chicken broth

1 cup water

1 can (15oz) cannellini or Great Northern beans, rinsed, drained

1/2 cup (4 ounces) mostaccioli (penne), uncooked

Salt and pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute cabbage, onion, garlic, and caraway seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat to boiling. Stir in pasta; reduce heat and simmer, uncovered, until pasta is al dente, about 15 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 107 ; Protein: 7 g ; Sodium: 175 mg; Cholesterol: 0 mg ; Carbohydrates: 22 g; Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

CHOCOLATE BANANA PARFAIT

Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Source: The All New Good Housekeeping Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

BROILED TURKEY BURGERS

Yield: 4 servings; Serving Size: 1 sandwich (without toppings)

This recipe and the next (b>Butternut Squash Oven Fries) are from Diabetes Self Management

To view this online, click here.

Ingredients

1 pound 93% lean ground turkey

1/4 cup finely chopped green onions

1/4 cup finely chopped fresh parsley

2 tablespoons dry red wine

1 teaspoon Italian seasoning

1/4 teaspoon salt

1/4 teaspoon black pepper

4 whole wheat hamburger buns

Toppings: lettuce, grilled pineapple slices, and bell pepper strips (optional)

Directions

Preheat broiler.

Combine turkey, green onions, parsley, wine, Italian seasoning, salt, and black pepper in large bowl; mix well. Shape turkey mixture into 4 (3/4-inch-thick) burgers.

Spray rack of broiler pan with nonstick cooking spray; place burgers on rack. Broil burgers 4 inches from heat 5 to 6 minutes per side or until no longer pink in center (165°F). Serve on whole wheat buns with lettuce, grilled pineapple slices, and bell pepper strips, if desired.

BUTTERNUT SQUASH OVEN FRIES

Source URL: http://www.diabetesselfmanagement.com/recipes/sides/butternut-squash-oven-fries/

Ingredients

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground red pepper

1 butternut squash (about 2 1/2 pounds), peeled, seeded and cut into 2-inch thin slices

2 teaspoons vegetable oil

Directions

Preheat oven to 425°F. Combine garlic powder, salt, and ground red pepper in small bowl; set aside.

Place squash on baking sheet. Drizzle with oil and sprinkle with seasoning mix; gently toss to coat. Arrange in single layer.

Bake 20 to 25 minutes or until squash just begins to brown, stirring frequently.

Preheat broiler. Broil 3 to 5 minutes or until fries are browned and crisp. Spread on paper towels to cool slightly before serving.

Yield: 4 servings.

Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 28 g, Protein: 2 g, Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 155 mg, Fiber: 5 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.