Thursday Recipes

Diabetic Connect had an article about diabetic neuropathy and food. Titled "Nutrition for Neuropathy: Foods That Can Help", by Amy Campbell MS, RD, CDE, is well worth the read.

And now for today's six recipes. Enjoy!

DRY-STEAMED DILL CARROTS

Yield: 12 servings


Serving Size: 1/12 of recipe

Source: Diabetes Cookbook for Dummies

Author: Alan Rubin

Find this recipe at: http://diabeticgourmet.com/recipes/html/485.shtml

Ingredients

2 tablespoons butter

1 pound baby carrots

1/4 cup minced fresh dill

Salt and pepper

Directions

Melt the butter in a deep skillet with a tight-fitting lid. Add the carrots. Cook over medium to medium-low heat for approximately 35 to 40 minutes. Shake the skillet occasionally during cooking, without the lid.

Remove the lid after 35 to 40 minutes and check to confirm that carrots are tender. Allow any excess moisture to evaporate from the skillet. Toss the carrots with the dill. Salt and pepper to taste.

Nutritional Information Per Serving: Calories: 31; Protein: 0.7 g; Fat: 2 g; Sodium: 62 mg; Cholesterol: 5 mg; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat

ROASTED GREEN BEANS WITH SESAME SEEDS

Yield: 4 servings 
Serving Size: 1/4 of recipe

Source: The Eating Well Diabetes Cookbook

Author: Joyce Hendley

Find this recipe at: http://diabeticgourmet.com/recipes/html/483.shtml

Ingredients

1 pound green beans, trimmed

1 teaspoon canola oil

2 teaspoons sesame seeds

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.

Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 54; Protein: 2 g; Fat: 2 g; Sodium: 146 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable

LEMON SPIKED GARLIC GREENS

Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Online: http://diabeticgourmet.com/recipes/html/269.shtml

Ingredients

Garlic-flavored vegetable cooking spray

1/3 cup finely chopped onion

4 cloves garlic, minced

1-1/2 pounds greens, washed, stems removed, coarsely chopped

1/3 cup water

1-2 tablespoons lemon juice

Salt and pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.

Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable

QUESADILLAS

Yield: 8 servings (2 wedges)

Source: Forbidden Foods Diabetic Cooking

View recipe: http://diabeticgourmet.com/recipes/html/899.shtml

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 (8-inch) flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Protein: 6 g; Fat: 6 g; Sodium: 211 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Fat

SPINACH AND TORTELLINI SOUP

Yield: 6 servings


Serving Size: About 1 cup each

Source: 1,001 Delicious Recipes for People with Diabetes

Author: Sue Spitler

Find this recipe at: http://diabeticgourmet.com/recipes/html/488.shtml

Ingredients

Vegetable cooking spray

2 cups sliced carrots

1/4 cup sliced green onions and tops

2 cloves garlic, minced

1 teaspoon dried basil leaves

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

1-1/2 cups water

1 package (9 ounces) fresh low-fat tomato and cheese torellini

3 cups torn spinach leaves

2-3 teaspoons lemon juice

1/8 - 1/4 teaspoon ground nutmeg

1/8 teaspoon pepper

Directions

Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.

Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.

Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.

Nutritional Information Per Serving: Calories: 170; Protein: 8.6 g; Fat: 3.5 g; Sodium: 177 mg; Cholesterol: 17.7 mg; Carbohydrates: 26.9 g; Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat

COUNTRY FRENCH BARLEY VEGETABLE POTAGE

Preparation time: 20

To view this online, click here.

Ingredients

6 cups water

1 tablespoon low-sodium, fat-free beef bouillon powder

1/2 cup pearled barley

Vegetable cooking spray

2 cloves garlic, minced

1 cup sliced leek

1 cup sliced fresh carrot

1 cup sliced celery

2 cups sliced fresh mushrooms

1 teaspoon herbes de Provence

1/2 teaspoon black pepper

Directions

In a large pot, combine 3 cups of the water with the beef bouillon powder and pearled barley. Bring to a boil and cover. Reduce heat and simmer for 30 minutes, until barley is softened. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat. Sauté garlic, leek, carrot, and celery until crisp-tender. Stir in mushrooms and continue to sauté until mushrooms are tender. Set aside until barley is softened. Add sautéed vegetables to large pot with barley and additional 3 cups water, herbes de Provence, and black pepper. Cook an additional 20–30 minutes until vegetables are tender and the consistency is thickened slightly. (You may need to replace some water lost by evaporation—this recipe should make 2 quarts of soup.)

Yield: 8 cups. Serving size: 1 cup

Nutrition Facts Per Serving: Calories: 63, Carbohydrates: 14 g, Protein: 2 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 54 mg, Fiber: 3 g, Exchanges per serving: 1/2 starch, 1 vegetable. Carbohydrate choices: 1. Labels: Dry-Steamed Dill Carrots, Roasted Green Beans with Sesame Seeds, Lemon Spiked Garlic Greens, Quesadillas, Spinach and Tortellini Soup, Country French Barley Vegetable Potage, Diabetic Thursday – ready Enjoy!

BROILED TOMATOES PARMESAN

Yield: 4 Servings (1/2 tomato)

Source: The New Family Cookbook for People with Diabetes

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

View recipe: http://diabeticgourmet.com/recipes/html/888.shtml

Ingredients

2 medium ripe tomatoes (12 to 14 ounces total)

1 clove garlic, minced

2 teaspoons olive oil

1 tablespoon minced fresh basil, or 1 teaspoon dried basil

1/4 teaspoon freshly ground pepper

1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled

1 tablespoon freshly grated Parmesan cheese (preferably imported)

Directions

Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.

Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.

While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View online: http://diabeticgourmet.com/recipes/html/444.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g

Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

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

View Online: 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: Calories: 130 ; Protein: 5 g; Fat: 2 ; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable

APRICOT BARS

Yield: 20 servings

Source: Forbidden Foods Diabetic Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml

View recipe: http://diabeticgourmet.com/recipes/html/892.shtml

Ingredients

3/4 cup dried apricots, divided

1/3 cup water

3/4 cup all-purpose flour

1 teaspoon baking powder

3/4 teaspoon cinnamon

1/4 teaspoon baking soda

1 egg

1/2 cup granulated sugar

1 tablespoon canola oil

1 tablespoon grated lemon zest

1 teaspoon vanilla

2 teaspoons powdered sugar

Directions

Preheat the oven to 350 degrees F.

Spray an 8x8-inch baking pan with nonstick cooking spray.

In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.

Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.

In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.

Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.

Sprinkle powdered sugar over the warm bars. Cool before cutting.

Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Ingredients

2 cans (14 ounces each) reduced-sodium chicken broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowly stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g ; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

BARLEY WITH PEPPERS AND POTATOES

Yield: 6 servings

Serving Size: About 1/2 cup each

Source: 1,001 Delicious Recipes for People with Diabetes

Author: Sue Spitler

Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml

Ingredients

3 large poblano chilies, sliced

1 medium onion, chopped

1 tablespoon olive oil or vegetable oil

12 ounces russet potatoes, unpeeled, cooked, cubed

2 cups cooked barley

2 tablespoons finely chopped cilantro leaves

1/2 teaspoon dried cumin

Salt and cayenne pepper, to taste

Directions

Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.

Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.

Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat