Monday Recipes

More diabetic recipes that help bust the myth that if it's diabetic, it must be boring. These recipes are any but boring. Enjoy!

BLUEBERRY MELON FREEZE

This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml

Yield: 8 servings
; Serving Size: 3/4 cup freeze, 1/4 cup

Ingredients

2 cups honeydew melon chunks

4 teaspoons fresh mint leaves + additional for garnish

32 ounces fat-free plain Greek-style yogurt

6 tablespoons Splenda No Calorie Sweetener, Granulated

2 cups blueberries

Directions

Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.

Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.

Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)

Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g

TACO SALAD WITH CUMIN DRESSING

Servings: 8

This can be viewed at http://diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds.

Sprinkle chunks of turkey over the lettuce.

Add the tomato pieces and cheese.

Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g ; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

CRANBERRY WALNUT MUFFINS

The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”

Yield: 8 Servings; Serving Size: 1 muffin

View Online: http://diabeticgourmet.com/recipes/html/1170.shtml

Ingredients

1-1/4 cups Splenda No Calorie Sweetener, Granulated

1-1/2 cups all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon cinnamon

2/3 cup buttermilk

1/4 cup butter, melted

2 large eggs

1 teaspoon grated orange zest

1/4 cup chopped walnuts

2/3 cup chopped fresh or frozen cranberries

Directions

Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.

Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.

Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.

Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.

Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g

STEWED WHITE BEANS

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/813.shtml

Source: Vegetarian Celebrations

Ingredients

1 Tbsp canola oil

1 cup minced onion

1/2 cup minced celery

1 (14 to 16-ounce) can crushed tomatoes

3 Tbsp light brown sugar

1 tsp paprika

1 tsp dried summer savory

2 bay leaves

1-1/4 to 2-1/2 cups canned or cooked navy beans

salt and freshly ground pepper

Directions

Heat the oil in a deep, heavy saucepan. Add the onion and celery and saute over moderate heat until they are golden. Stir in the crushed tomatoes, sugar, and seasonings.

Bring to a simmer, then stir in the beans. Add a pinch of salt and a grinding of pepper. Simmer, covered, over very low heat for 45 minutes. Taste to adjust seasonings and serve hot.

Nutritional Information Per Serving: Calories: 158; Fat: 2 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 2 Starch; 1 Very Lean Meat

VEGETARIAN SHEPHERD'S PIE

This comes from the Diabetes Self Management e-newsletter. Yield: 6 servings

To view this online, click here.

Ingredients

2 teaspoons olive oil1 cup sliced onion

1 package (16 ounces) mushrooms, quartered

1 1/4 teaspoons minced garlic, divided

1 cup sliced carrots

1 cup sliced celery

1 cup frozen green peas

1/4 cup all-purpose flour

3 cups low-sodium vegetable broth

1/4 teaspoon salt

1/4 teaspoon dried rosemary

2 medium russet potatoes, peeled and cubed

1/4 cup fat-free (skim) milk

1 tablespoon light margarine

1/4 teaspoon black pepper

Fresh rosemary (optional)

Directions

Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.

Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.

Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.

Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.

Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.

BOURBON-GLAZED FRUIT AND NUT-STUFFED PORK ROAST

Serves 8.

View this recipe here: http://diabeticgourmet.com/recipes/html/932.shtml

Ingredients

2 pound boneless single loin pork roast

1 tablespoon dried thyme

2/3 cup bourbon

2/3 cup chicken broth

1 tablespoon molasses

1/4 cup light cream

1/4 teaspoon salt

Stuffing Ingredients:

1/2 cup pitted dates, coarsely chopped

1/4 cup dried apricots, coarsely chopped

1/4 cup pecans, finely chopped

1 clove garlic , crushed

1-1/2 teaspoons dried thyme

1 tablespoon molasses

1/4 teaspoon salt

1/4 teaspoon black pepper

Directions

Heat oven to 350 degrees F. In a medium bowl, toss together all stuffing ingredients, set aside.

In a large saucepan, combine bourbon, broth and molasses; bring to a boil, remove from heat and set aside.

Butterfly (cut lengthwise almost all the way through) the pork loin. Lay open and pat flat.

Starting the center of the opened loin, butterfly again on the left side. Butterfly again on the right hand side, lay open and pat flat. Evenly spread stuffing over loin.

Roll the loin up, like a jelly roll, and tie securely at 2-3 inch intervals with kitchen twine; place in a shallow roasting pan, sprinkle with the tablespoon of thyme and pour bourbon mixture over.

Roast 40 minutes (about 20 minutes per pound), basting occasionally with bourbon glaze, until internal temperature on a thermometer reads 145 degrees F.

Remove roast from oven; let rest about 10 minutes.

Remove pork from pan, reserving the drippings; keep warm. Add cream and 1/4 teaspoon salt to pan drippings. Cook over medium-high heat, stirring constantly, until slightly thickened.

Slice pork, removing twine as necessary, and arrange on serving platter. Serve with pan sauce.

Nutritional Information Per Serving: Calories: 262; Protein: 27 g; Fat: 9 g; Sodium: 190 mg; Cholesterol: 70 mg; Saturated Fat: 2 g; Carbohydrates: 17 g

LEMON CHICKEN WITH BROCCOLI AND GINGER

Makes 4 servings.

View this recipe here: http://diabeticgourmet.com/recipes/html/941.shtml

Ingredients

1/2 cup fat-free reduced-sodium chicken broth

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute.

Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green.

Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes.

Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Protein: 29 g; Fat: 5 g; Sodium: 452 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 8 g