Thursday Recipes

If you've followed this blog, you may have have read that diabetic food can taste good. Here are six recipes to prove that point - including DOUBLE CHOCOLATE BROWNIES! Enjoy!

APRICOT BARS

Yield: 20 servings

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

Source: Forbidden Foods Diabetic Cooking

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



BREAD PUDDING WITH RAISINS

Yield: Makes 3 cups (6 servings)

View Online: http://diabeticgourmet.com/recipes/html/885.shtml

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

3 slices day-old white bread, cubed

1/2 cup raisins

2 cups fat-free milk

2 large eggs, slightly beaten, or 1/2 cup egg substitute

2 tablespoons sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.

Mix the bread cubes and raisins in the prepared dish.

Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.

Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.

Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.

Nutritional Information Per Serving: Calories: 139 ; Protein: 6 g ; Fat: 2 g ; Sodium: 229 mg; Cholesterol: 72 mg; Dietary Fiber: 1 g; Sugars: 16 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat

DOUBLE CHOCOLATE BROWNIES

Yield: 16 brownies

Photo and Print Version: http://diabeticgourmet.com/recipes/html/880.shtml

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.

Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg ; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat

ALPHABET TURKEY SOUP

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g

SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE

Servings: 16; 2 Skewers per serving

Source: The New American Heart Association Cookbook

To view online, click here.

Ingredients

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed

Soy-Peanut Marinade:


2 tablespoons fresh lime juice (1 to 2 medium limes)

1 tablespoon light soy sauce

1 tablespoon reduced-fat peanut butter

1 tablespoon rice vinegar

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic

1/2 teaspoon toasted sesame oil

1/2 teaspoon ground cumin

1/4 teaspoon pepper

Directions

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.

In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium-high.

Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat

HUMMUS-VEGGIE WRAPS

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/910.shtml

Source: The Complete Diabetes Prevention Plan

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

Ingredients

4 whole-wheat flour tortillas (8 to 9-inch rounds)

1 cup ready-made hummus

1 small carrot, shredded with a potato peeler

2 slices red onion, separated into rings

12 thin slices peeled cucumber

16 young tender spinach leaves or 1 cup alfalfa sprouts

Directions

Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.

Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.

Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.

Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat