Wednesday Recipes

Here are today's six yummy recipes. Enjoy!

CHERRY ALMOND BARS

Yield: 16 bars; Serving Size: 1 Bar

View Online: http://diabeticgourmet.com/recipes/html/615.shtml

Ingredients

2 cups all-purpose flour

2 teaspoons baking powder

2/3 cup reduced-fat margarine

2 tablespoons granulated sugar

2/3 cup ground almonds

1/3 cup, plus 2 tablespoons candied cherries, finely chopped

1 large egg, beaten

3/4 cup skim milk

1 teaspoon almond extract

Directions

Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.

Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.

Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.

Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.

Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.

Nutritional Information Per Serving: Calories: 130 ; Protein: 3 g ; Fat: 5 g ; Sodium: 106 mg;Cholesterol: 14 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat

LEMON CHIFFON PIE

This recipe begins, "A quick and easy lemon dessert bursting with lemon flavor. The perfect ending to a meal."

Serves: 8

Ingredients

1 cup evaporated milk

1 (.25 ounce) envelope unflavored gelatin

1/2 cup water

3 tablespoons fresh lemon juice

3/4 cup Splenda No Calorie Sweetener, Granulated

3/4 teaspoon grated lemon rind

1/4 teaspoon lemon extract

1 (9 inch) graham cracker crust

Directions

Pour evaporated milk in a mixing bowl; place in freezer until ice crystals form (about 30 minutes).

Sprinkle gelatin over water and lemon juice in a small saucepan; let stand 1 minute. Stir in Splenda Granulated Sweetener and cook over medium heat, stirring constantly, 2 minutes or until gelatin dissolves. Stir in lemon rind and lemon extract.

Beat evaporated milk at high speed with an electric mixer until soft peaks form (about 5 minutes). Gradually add gelatin mixture, beating at high speed until mixture is combined. Do not over beat.

Pour mixture into crust; cover and chill 1 hour or until set.

Nutritional Information (Per Serving): Calories: 160; Protein: 2 g; Sodium: 170 mg; Cholesterol: 0 mg; Fat: 7 g; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 13 g; Carbohydrates: 22 g

TORTILLA SALAD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes

View online: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

4 cups washed ready-to-eat shredded iceberg lettuce

1 cup canned black beans, rinsed and drained

2 tablespoons shredded reduced-fat Monterey Jack cheese

2 tablespoons Paul Newman's Oil and Vinegar Salad dressing

1 cup broken tortilla chips

Directions

Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.

Nutritional Information Per Serving: Calories: 323 ; Protein: 12 g ; Fat: 15 g ; Sodium: 356 mg; Cholesterol: 5 mg ; Carbohydrates: 36 g

Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat

TURKEY AND TOMATO WRAP

Yield: 1 serving (1 sandwich)

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/890.shtml

Ingredients

1 (6 inch) low-fat flour tortilla

2 teaspoons reduced-fat mayonnaise

2 slices deli-style fat-free roasted turkey breast

2 tablespoons chopped fresh tomato

1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)

Directions

Lay the tortilla flat on a small plate.

Spread with the mayonnaise.

Lay the turkey slices on the tortilla.

Sprinkle with tortilla with the tomato and basil.

Roll the tortilla and turkey around the tomato-basil filling.

Eat like a rolled sandwich.

Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Fat: 3 g; Sodium: 297 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Lean Meat

CANNELLINI AND CABBAGE SOUP

Makes: 8 Servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

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

View Online: 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

PAN-STEAMED ZUCCHINI AND YELLOW SQUASH NOODLES

Yield: 2 pounds; Serves: 10; Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

View Online: http://diabeticgourmet.com/recipes/html/610.shtml

Ingredients

1-1/2 pounds zucchini

1-1/2 pounds yellow squash

1 teaspoon butter

1/2 tablespoon minced shallots

1/2 teaspoon minced garlic

2 fluid ounces Vegetable Stock

1 tablespoon minced herbs (use a variety of herbs, such as basil, tarragon, chives, cilantro, thyme, and oregano.)

1/2 tablespoon lemon juice

1/4 teaspoon crushed black peppercorns

Directions

Using a mandoline, cut the zucchini and yellow squash lengthwise into 1/4-inch-thick noodles. Discard the center of the squashes.

Heat the butter in a large saute pan. Add the shallots and garlic. Sweat until the shallots are translucent.

Add the squash noodles and stock. Cover the pan and pan steam the squash until tender, about 5 minutes. Drain any excess liquid.

Season with the herbs, lemon juice, and black pepper.

Nutritional Information Per Serving: Calories: 3 ; Protein: 1 g; Fat: 0.5 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable