Wednesday Recipes

Here are today's six diabetic recipes. Enjoy!

OLD-FASHIONED BAKED CUSTARD

Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

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

Print Version: http://diabeticgourmet.com/recipes/html/596.shtml

Ingredients

3 large eggs, slightly beaten, or 3/4 cup egg substitute

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

PORTABELLO MUSHROOM STROGANOFF

The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”

Yield: 4 servings

Source: Skinny Noodles

Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles

Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml

Ingredients

2 (8 oz) packages Skinny Noodles Spinach Fettuccine

2-3 Tbsp olive oil

1 large onion, diced

1 lb. portobello mushrooms, sliced

1-1/2 Cup vegetable broth

1 cup fat-free sour cream

2 Tbsp cornstarch

Salt and pepper to taste

Directions

Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.

Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.

Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.

Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.

Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.

Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.

Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”

Yield: 4 servings.

Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g

SAUTEED SPINACH WITH GARLIC

Servings: 4

View online: http://diabeticgourmet.com/recipes/html/7.shtml

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat

TWICE BAKED POTATOES

Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml

Ingredients

4 Medium potatoes, baked

1 cup low-fat cottage cheese

1/2 cup low-fat milk

1 tbsp onion, minced

Freshly ground black pepper

Paprika

Dried Parsley Flakes

Directions

Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.

With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.

Sprinkle with paprika flakes and black pepper.

Bake for 10 minutes until just golden.

Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread

HAM AND PEAS WITH MINT AND TARRAGON

Yield: Serves 4 to 6

View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml

Ingredients

4 ounces ham, cut into 1/4-inch dice

3 cups peas, fresh or frozen

3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces

1/4 cup fresh mint, coarsely chopped plus sprigs for garnish

2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish

Salt and pepper

Directions

Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.

Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.

Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.

Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g